Size My Habit

Screen Time & Scroll Calculator

How far do you scroll each day? Convert your screen time into a marathon-long journey or see how many full days you spend on your phone each year.

Size My Screen Time & Scroll

(Global Avg: 3h 46m per day)

3h 46m
Adults 18+

Your Habit Scale

See how your consumption adds up over time.
57.3days/yr

Screen days this year

Age Band: Adults 18+

You3h 46m
Average6h 38m
Recommended3h

What you could do instead

How It's Calculated

  • 1. Your input: 03:46 per day.
  • 2. We calculate the total number of hours you'd spend on your phone over one year: 3.767 hours/day × 365 days/year = 1,374.833 hours.
  • 3. This total accumulated screen time is then divided by 24 hours/day to show the equivalent number of full 24-hour days.
  • 4. For the age analysis, your time is compared against averages and recommendations from major health organizations and demographic studies.
  • 5. References: DataReportal Global Overview 2024, HarmonyHIT Phone Screen Time Statistics

Why It's Important

Time is our most valuable, non-renewable resource. Seeing it measured in 57.3 full 24-hour days spent on a screen over just one year reframes an abstract habit into a tangible—and often shocking—portion of your life.

This isn't about judging your screen time; it's about empowering you with awareness. What could you create, learn, or experience in those days? This stark visualization of your time investment in digital media is a powerful catalyst for considering your digital wellness, setting healthy boundaries, and ensuring your time is spent in a way that truly aligns with your goals and values.

Do you need help with your habit? See our list of international helplines and resources.

The Science Behind It

Excessive screen time is linked to a range of health outcomes, from digital eye strain and sleep disruption to psychological effects and metabolic risk. This calculator contextualizes your usage against data from peer-reviewed studies and public health guidelines to help you make informed decisions.

1. Guidelines vs. Reality

Health bodies like the World Health Organization (WHO) and the Canadian Society for Exercise Physiology (CSEP) have established clear guidelines for daily screen time, especially for children and adolescents, to promote healthy development. However, population-level data shows that average usage often exceeds these recommendations by a significant margin. Our analysis charts highlight this gap.

2. Melatonin Suppression & Sleep

Evening exposure to blue-enriched light from screens suppresses the sleep-promoting hormone melatonin, which can delay sleep onset. Using devices within an hour of bedtime is a key contributor to "social jetlag," where your biological clock becomes misaligned with your social schedule.

3. Psychological Well-Being

High total screen time, particularly on social media, correlates with increased symptoms of anxiety and depression in both adolescents and adults. Longitudinal studies indicate that each additional hour of daily use can increase the odds of depressive symptoms by around 10%.

4. Physical Inactivity & Metabolic Risk

Sedentary screen time displaces physical activity, contributing to cardiometabolic risk factors. Meta-analyses show that every two-hour increase in daily recreational screen time is associated with a 6% higher risk of type 2 diabetes and cardiovascular events.

Sources: