📵 Screen Time Limit Tracker

For recreational screen time (not work), research suggests keeping it under two hours for mental health benefits. Start by measuring your current baseline, then reduce by 30 minutes per week. A strict limit matters less than the trend — consistent reduction builds the habit of intentional device use.

Most people track recreational and work screen time separately since you often can't control work requirements. Focus your tracking on discretionary use — social media, streaming, news browsing, and gaming. That said, building in screen breaks during work hours still benefits your eyes and posture.

Boredom is actually the point. Your brain has been conditioned to seek constant stimulation, and sitting with boredom is how you rebuild your capacity for sustained attention. Keep a list of alternative activities nearby — reading, stretching, calling a friend — so you have an easy replacement when the urge hits.

Setting limits works for most people and is more sustainable than cold-turkey deletion, which often leads to reinstalling within days. Move social apps off your home screen into a folder, disable notifications, and log out after each session. Adding friction is more effective than willpower alone.