How the Screen Time Health Score works
Enter your total daily usage for smartphone, PC (including your work hours on PC), and TV. Work hours on PC are subtracted to calculate recreational screen time separately. The score starts at 100 and is reduced based on how much recreational screen time exceeds the WHO-recommended 2-hour limit. Heavy smartphone use and late-night viewing add extra deductions.
Score tiers
81–100: Healthy / 61–80: Good / 31–60: Caution / 0–30: High Risk. Recreational screen time at or under 2 hours starts with no deductions. Each hour over 2 hours removes 10 points, with additional penalties for heavy phone use and TV.
Frequently Asked Questions
Smartphones combine constant notifications, social comparison, and blue light exposure with a highly portable, always-available form factor that disrupts sleep and focus more than passive TV watching. Research consistently links heavy smartphone use to higher anxiety and poorer sleep quality.
Blue light from screens suppresses melatonin production, delaying sleep onset by 30–60 minutes. This leads to shorter sleep, lower sleep quality, and compounded fatigue over time. Stopping screen use 1 hour before bed is the single most effective change for most people.