How much screen time is too much?

There is no universal limit for adults. What matters is how screen time affects your sleep, eyes, posture, and mental health. Tracking helps you find your personal threshold where symptoms start appearing.

Does screen time before bed really affect sleep?

Yes. Blue light from screens suppresses melatonin production, and stimulating content activates your brain. Most sleep experts recommend stopping screen use 1 to 2 hours before bed. Tracking both screen time and sleep quality shows your personal sensitivity.

Should I count work screen time?

Yes. Your eyes and brain do not distinguish between work screens and personal screens. Log everything so you have the full picture. The purpose tagging helps you see which types of screen time correlate with symptoms.

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Screen Time

Screen Time Tracker | Log Hours & Health Impact

Record daily screen time by device and purpose so you can see how it affects your sleep, headaches, eye strain, and mental health.

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Try it today · Works on any device

✔Built by a veteran

✔Encrypted and private

✔Export anytime as CSV

✔Try it today

7+ hrs

Average daily screen time for US adults

65%

Of adults report digital eye strain symptoms

90%

Of people use screens within 1 hour of bedtime

50%

Of people underestimate their actual screen time

What it tracks

Every detail that matters, without the form fatigue

✓Total screen hours per day
✓Device type: phone, computer, tablet, TV
✓Purpose: work, social media, entertainment, news, education
✓Associated symptoms: eye strain, headache, neck pain, insomnia
✓Screen time before bed (within 2 hours)
✓Daily notes on digital habits and observations

📱

Screen Time

Track screen hours and their impact on your health.

Try It Free

Why it matters

Patterns you can only see with consistent data

Excessive screen time is linked to poor sleep, eye strain, headaches, neck pain, and worsened anxiety and depression. Most people underestimate their daily screen hours by 50% or more. Tracking actual usage alongside symptoms reveals direct connections between screen habits and how you feel.

Who uses this tracker

→People noticing screen-related headaches or eye strain
→Anyone working to improve sleep by reducing evening screen time
→Veterans managing multiple conditions where screen time worsens symptoms
→Parents and caregivers tracking family digital wellness

Features

Built for how you actually feel

Device and purpose logging

Log screen time by device and purpose so you know whether work screens or social media are driving your totals.

Pre-bed screen tracking

Track screen use in the 2 hours before bed. Compare with your sleep quality data to see the real impact.

Symptom correlation

Connect screen time data with headache, eye strain, sleep, and mood logs to identify your personal thresholds.

Weekly summaries

See your weekly average screen hours and trends. Awareness alone often leads to meaningful reduction.

Using your screen time log

Consistent screen time tracking over 60 to 90 days gives you a comprehensive picture that memory alone cannot provide.

Log every episode as it happens using Quick Log. It takes under 30 seconds. Add detail when you have time. After 30 entries, patterns begin to emerge. After 90 days, you have a complete record you can export and share with anyone supporting your care.

✓Log every episode, not just severe ones
✓Include context notes about food, sleep, and stress
✓Export your complete history as CSV anytime
✓Review weekly averages to spot trends

Common tracking mistakes to avoid

Only logging on bad days

If you only log when symptoms are severe, you lose your baseline. Log every episode including mild ones. The contrast is what reveals patterns.

Not adding context

A severity score without context tells you little. The food you ate, how you slept, your stress level. These are what connect the dots between cause and effect.

Stopping too early

Patterns take time to emerge. The first 2 weeks are baseline building. Weeks 3 to 8 are where connections appear. Stopping at day 14 means you never see the picture.