Confront Your Digital Reality
How much of your life did scrolling already steal?
Enter your daily screen time and see the years, money, skills, books, and workouts you may have traded for endless scrolling.
Est.
directional results
0
signup required
1m
to calculate
Based on your inputs and transparent opportunity-cost assumptions. Directional, not scientific.
No signup. No judgment. Just the number.
Example result
4h/day, age 25, 8 years
Score
37/100
1.3 years
Already spent scrolling. That is 11,688 hours, 487 days, and about $233,760 in opportunity cost.
2,338
books
5
skills
7,792
workouts
How It Works
Three powerful tools to understand your digital life
Time Auditor
Calculate exactly how many hours, days, and years you've spent scrolling. The truth might shock you.
Opportunity Calculator
Convert time lost into tangible opportunities: books read, skills learned, income earned, or relationships deepened.
Shareable Results
Generate beautiful, personalized results cards to share with friends. Spark conversations about digital wellness.
No judgment. Just data. Just truth.
What is Digital Regret?
Digital regret is the realization of how much time and opportunity you've lost to social media scrolling. Benchmarks from digital behavior reports often place daily social media use around 2-3 hours globally, with heavier users going much higher.
Regretly helps you quantify this cost. By calculating your personal usage patterns, you'll discover the real impact on your career, relationships, health, and growth.
Why Screen Time Matters
- Daily screen time varies heavily by country, age, work, and platform mix
- Heavy social media use can affect attention, sleep quality, and wellbeing
- Opportunity cost is personal: the same hour could become learning, work, rest, or relationships
- Regretly treats these numbers as directional estimates, not clinical or scientific facts
Source note: screen-time benchmarks vary across reports such as DataReportal, Pew Research Center, and GWI. Figures are directional and vary by country, age, platform, and lifestyle.
How Our Screen Time Calculator Works
Regretly separates time cost, opportunity cost, and the score so the result stays transparent:
Time lost = daily hours x years with habit x 365.25
Opportunity cost = time lost x estimated hourly value
Regret Score = usage intensity + accumulated loss + life share
This gives you a comprehensive picture of:
- Years of life spent scrolling
- Income lost due to distraction
- Emotional and mental health impact
- Opportunity cost in skills & relationships
Digital Wellness Tips
- Set daily time limits - Use built-in app timers to cap usage
- Delete apps from your phone - Keep them on desktop only
- Establish phone-free zones - Bedroom, dining table, social time
- Use your calculated regret score - Let it motivate real change
- Track your progress - Monitor how your score improves over time
Ready to face the truth?
Use our free social media calculator to discover your regret score and take the first step toward digital wellness. No signup required.
Start Calculator