How to Use the Digital Habit Score
This tool scores your daily screen habits across six factors: total recreational screen time, social media proportion, gaming proportion, phone use before bed, phone use at meals, and how many hours you can comfortably go without checking your phone. The result is a score out of 100.
80+ is excellent digital health. 65–79 is good but improvable. 50–64 is average with clear areas to improve. Below 50 means your habits are likely affecting your sleep, focus, or mental well-being — consider making changes.
The fastest wins are almost always bedtime and mealtime phone rules. Charging your phone outside your bedroom overnight and putting it face-down during meals costs nothing and consistently improves sleep quality and presence.
Frequently Asked Questions
Work screen time is largely unavoidable, so this tool focuses on recreational use. Enter only the time spent on apps, entertainment, and browsing for personal use.
Two habits move the needle most: no phone 1 hour before sleep (charge it in another room), and no phone at the dinner table. Start there before trying to reduce total time.