A free, fast calculatorScreen Time
Screen Time
Calculator
A screen time calculator turns your daily phone use into the numbers that actually land — total hours per year, the full days they add up to, the books you could have read, and the nights of sleep that much time equals. Drag in your daily average below to see yours.
Every year, you spend
1,460hours
61
Full days a year
183
Books you could read
183
Nights of sleep, in hours
That's 61 full days of your year. Want some of them back?
Pantalla hands the keys to a friend, so the apps eating your day actually stay shut.
The fine print
How this calculator works
How does the screen time calculator work?
You give it one number — your average daily screen time — and it multiplies that across a 7-day week and a 365-day year. The result is the same hours you already spend, just totalled up to a scale your brain can actually feel.
Where do I find my daily screen time?
On iPhone: Settings → Screen Time → See All App & Website Activity. Use the daily average across the last week — that's the honest number, not the number you'd like it to be.
How is 'books you could read' calculated?
We assume about 8 hours per average paperback, then divide your yearly screen time by that. It's a rough proxy — some books take longer, some shorter — but the point is the order of magnitude, not the decimal.
What does 'nights of sleep' mean here?
It's your yearly screen time expressed in 8-hour nights. It does not mean you literally lost that sleep — it's a unit of time you recognise, so the total stops being abstract.
Is all of this screen time bad?
No. Messaging people you love, reading something good, getting actual work done — that's not the cost. The cost is the doom-scroll and the unlock-glance-relock loop. Pantalla is built for that part: you pick the problem apps, a friend holds the keys.