Screen time calculator
How much of your life goes to your phone? Enter your daily screen time and age to see it in days, years and dots.
Not sure of your number? On iPhone, open Settings › Screen Time to see your daily average.
You’ll spend 61 days on your phone this year.
You’re on track to spend 12.8 years of the life you have left on your phone.
Cutting 35% of that gets you 4.8 years back.
This is your life
Each dot is one year of an 81-year life.
Screen time per day, in days and years
| Per day | Days per year | Years of life left (age 25) |
|---|---|---|
| 1 h | 15.2 days | 3.5 years |
| 2 h | 30.4 days | 7 years |
| 3 h | 45.6 days | 10.5 years |
| 4 h | 60.8 days | 14 years |
| 5 h | 76 days | 17.5 years |
| 6 h | 91.3 days | 21 years |
| 8 h | 121.7 days | 28 years |
| 10 h | 152.1 days | 35 years |
How we calculate
- Days per year = hours per day × 365 ÷ 24. 4 hours a day is about 61 full days a year.
- Years of your life = years left × hours per day ÷ 16 waking hours. We use a life expectancy of 81 years, close to the EU average.
- Time back assumes you cut 35% of your screen time, rounded to half an hour. This is the target the Lupiko app uses for your plan.
- This is a projection, not a prediction. Your habits can change, and that’s the point.
FAQ
How much screen time is normal?
There is no single healthy number for adults. For reference, RescueTime found in 2019 that people spent about 3 hours 15 minutes a day on their phones, and the top 20% more than 4.5 hours. What matters most is whether your phone time crowds out sleep, focus and people.
How do I see my screen time on iPhone?
Open Settings › Screen Time. You’ll see your daily average, your most used apps and how many times you picked up your phone.
How many days a year is 4 hours of screen time a day?
4 hours a day adds up to 1,460 hours a year, which is about 61 full days.