Recovery Tool
Screen Time Calculator
Estimate how much time you spend on screens each day, week and year. Not all screen time is bad, but seeing the number can help spot the bits you would rather trade for sleep, training or actual life.
Work, learning, family calls, creative projects and entertainment are all different. This tool is for awareness and planning, not judging every minute you spend looking at a screen.
Your Screen Time
Daily Screen Breakdown
Daily Breakdown
What You Could Reclaim
Use The Number Properly
Eight hours of work on a computer is not the same as three hours of automatic scrolling after dinner. Look at the parts you actually want to change.
Try protecting the first or last 30 minutes of the day before attempting a huge digital detox that lasts until lunchtime.
A walk, shower, meal prep, book, stretching, training kit ready for tomorrow or simply earlier sleep works better than “I will use my phone less.”
Charge the phone away from the bed, remove distracting apps from the home screen or turn off notifications that do not genuinely need your attention.
Related Recovery Tools
Use time better, then recover better.
These tools help turn reclaimed time into better sleep, clearer priorities and more realistic routines.
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Sleep Debt Calculator
Track your weekly sleep, estimate your sleep deficit and get a practical recovery plan.
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Wake Up Time Calculator
Work backwards from your wake-up time and find practical bedtime and wind-down options.
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Time Recovery Calculator
Find small areas of your day where you can reclaim time for recovery and priorities.