Screen-Time Wellness Score Calculator
Score how healthy your daily screen habits are from total hours, late-night use, phone pickups and the mix of active vs passive time.
How it works
Score = 0.35·total + 0.25·pre-bed + 0.2·pickups + 0.2·active-mix factors · pre-bed factor = 100 − 30·(pre-bed hours) · pickups factor = 100 − 7·(pickups − 50)/10
Not all screen time is equal, so this score weighs four things: how much you use screens, how much of it lands in the hour before bed (which most disrupts sleep), how often you reflexively pick up your phone, and whether your time skews toward active use or passive scrolling. Pre-bed use is weighted heavily because evening screens are among the habits most consistently linked to worse sleep.
Worked example
4 h total gives 100 − 15×2 = 70; 1 h pre-bed gives 100 − 30 = 70; 80 pickups gives 100 − 7×(30/10) = 79; "A mix" (2 of 4) = 50. Blended: 0.35×70 + 0.25×70 + 0.2×79 + 0.2×50 = 68.
Frequently asked questions
Does work screen time count?
This tool focuses on recreational and discretionary screen time, since that is what you can most readily adjust. Necessary work at a computer is a separate matter.
Why do pre-bed screens hurt the score most per hour?
Bright screens and stimulating content in the hour before sleep are strongly associated with taking longer to fall asleep and lighter rest, so they carry an outsized weight here.
What is a realistic target?
Rather than chasing zero, aim to trim passive scrolling, keep the last hour before bed screen-light, and reduce mindless pickups. Small shifts move the score more than you might expect.
Related calculators
This is a self-reflection tool, not a medical or psychological diagnosis. If you are struggling, please reach out to a qualified professional.