What's your screen-time health score?
Daily screen time, eye strain, sleep, and phone habits all affect your wellbeing. Answer a few questions to get your digital-health score (0–100) with simple, practical fixes — perfect for students, adults, and parents checking on their kids.
Get your digital-health score
7 quick questions about your screen habits. Honest answers give the best result.
Screen Time Health Checker
01 / 07From habits to a health score
Each answer adds to your wellness score across screen time, eye care, sleep, and balance.
Answer 7 questions
Screen hours, breaks, eye strain, night use, sleep, mood, and offline balance.
We score wellness
Healthier habits score higher; risky patterns lower it — giving an honest 0–100.
Get personalised fixes
See your score, what it means, and the highest-impact habits to improve first.
The complete digital-wellness guide
Healthy screen-time limits, eye-strain relief, better sleep, and screen rules for kids.
How much screen time is healthy?
There's no single magic number, but a useful guide is to keep recreational screen time (outside work/study) to around 2 hours a day for adults, with frequent breaks. For children and teens, less is better, and screen-free time before bed matters for everyone. The goal isn't zero screens — it's keeping screens from crowding out sleep, movement, and real-life connection.
Quality over quantityTwo focused hours of learning beats five hours of mindless scrolling. Watch what and when, not just how long.
How to stop digital eye strain
Staring at screens makes you blink less and focus at a fixed distance, tiring your eyes. Relieve it with simple habits:
- Use the 20-20-20 rule
Every 20 minutes, look at something ~20 feet away for 20 seconds.
- Blink & adjust brightness
Match screen brightness to the room and blink consciously to keep eyes moist.
- Increase text size & distance
Hold the phone farther away and enlarge text to reduce squinting.
- Enable night/warm mode in the evening
Warmer colours are easier on the eyes after sunset.
Screens and sleep
Using screens late at night suppresses melatonin and keeps your brain alert, making it harder to fall and stay asleep. Protect your sleep by stopping screens 30–60 minutes before bed, switching on night mode in the evening, and keeping the phone out of the bedroom (or at least off the pillow). Better sleep improves mood, focus, and health more than almost any other habit.
Phone in bed = worse sleepLate-night scrolling is one of the biggest hidden causes of poor sleep. A simple "no phone in bed" rule transforms sleep quality.
How to build healthier screen habits
- Set daily app limits and use your phone's screen-time dashboard.
- Turn off non-essential notifications to reduce constant pull-back.
- Keep meals and the first/last 30 minutes of your day screen-free.
- Replace some scrolling with a walk, reading, or a hobby.
- Use greyscale mode or "focus" modes to make the phone less addictive.
Screen time for kids (for parents)
Children need extra guidance. Practical steps that work:
- Set clear, consistent daily limits and stick to them.
- Keep bedrooms and mealtimes screen-free zones.
- Use parental controls and age-appropriate content settings.
- Co-view and talk about what they watch — content matters as much as time.
- Encourage outdoor play and offline hobbies, and model good habits yourself.
Kids copy youThe most powerful screen rule for children is watching a parent put their own phone down. Lead by example.
Digital-wellness questions
For adults, about 2 hours of recreational screen time daily with breaks. For kids and teens, less is better, plus screen-free time before bed for everyone.
Every 20 minutes, look at something ~20 feet (6m) away for at least 20 seconds. It relaxes your eye muscles and reduces digital eye strain.
Yes. Blue light and stimulating content suppress melatonin and delay sleep. Stop screens 30–60 minutes before bed and keep phones out of the bedroom.
Set clear limits, use parental controls, keep meals and bedrooms screen-free, encourage offline play, and model healthy habits yourself.
No. It's an educational wellness self-check to raise awareness and suggest habits. For persistent eye, sleep, or mental-health concerns, consult a professional.