How much screen time is healthy per day?

Healthy screen time depends on age and purpose; for adults, limiting recreational screen time and taking regular breaks is recommended — aim for screen-free periods and follow the 20-20-20 rule during work.

What is the 20-20-20 rule?

Every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain.

Can reducing screen time improve sleep?

Yes — reducing evening blue light exposure and limiting screens before bedtime can improve sleep quality.

Screen Time Analyzer

Enter daily hours spent on different devices to estimate total screen exposure and get personalised tips to reduce eye strain, improve posture and sleep.

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Phone / Social apps (hours/day)

Computer / Laptop (hours/day)

TV (hours/day)

Tablet / eReader (hours/day)

Quick note: This analyzer estimates total daily screen exposure — behaviour and timing (evening use) matter more than raw hours for sleep and eye health.

Screen Time — Guidance & Tips

Use this tool to spot which device contributes most to your daily exposure and to plan small swaps and breaks that improve wellbeing.

FAQ

What is digital eye strain?

Symptoms include dry eyes, blurry vision, headaches and neck pain due to prolonged focus on screens.

How to reduce screen impact on sleep?

Limit screen use 60 minutes before bed, use night mode/blue light filters in evening, and prefer paper reading at night.

Does screen time include work/school?

This tool counts total hours — you may choose to separate work/school time from recreational screen time for clearer goals.