Screen Time Calculator

Discover exactly how much time you spend on social media daily. Our free calculator shows your regret score, hours wasted, years lost, and the real opportunity cost of your scrolling habits.

I am a...

What are we measuring?

Quick Scenarios

4.0hModerate
Healthy
Moderate
Heavy
25 yrs
132580
8 yrs
11017
How we estimate this

Opportunity cost is estimated using your selected region and currency.

Using United States / USD estimates.

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

See full methodology

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Your social media impact

Regret Score37/100

Hours

11,688

Days

487

Years

1.3

5.3% of your life so far in this habit

NowRetirement (65)

Books Not Read

2,338

Skills Not Learned

5

Income Lost

Opportunity-cost estimate, not literal money lost.

$233,760

Workouts Missed

7,792

These calculations are estimates based on your inputs and transparent assumptions. Your actual experience may vary.

How to Use This Screen Time Calculator

  1. 1.Enter your daily screen time - How many hours do you spend on social media per day?
  2. 2.Enter your current age - This helps calculate lifetime impact
  3. 3.Enter years you've been using social media - How long have you had these accounts?
  4. 4.View your regret score - See the real cost of your usage
  5. 5.Share your results - Compare with friends and motivate change

What Your Results Mean

Daily Hours Metric

Your total screen time across all social platforms combined

Years Spent Metric

If you continued at your current rate, how many years would you spend scrolling by age 80?

Income Lost Metric

The potential income lost due to time not spent on skill-building or work

Regret Score

A combined metric showing your overall digital regret level (1-100)

Social Media Usage Statistics

  • Global average: public reports often place social media use around 2-3 hours per day
  • Heavy usage: younger and highly online users can spend much more than the average
  • Worldwide reach: social platforms now reach billions of people globally
  • Trend: short-form video and mobile-first design keep increasing attention pressure
  • Mobile first: phone usage is usually the easiest place to set boundaries

Sources: DataReportal, Pew Research Center, and GWI. These numbers vary by country, age, and platform, so Regretly uses them as directional benchmarks.

Digital Detox Tips

Once you've calculated your regret score, here are proven strategies to reduce screen time:

  • Use app timers - Set daily limits in your phone settings
  • Grayscale mode - Remove the reward of bright colors
  • Delete apps - Keep social media only on desktop
  • Phone-free hours - No screens during meals, morning, or night
  • Replace habit - Swap scrolling for reading, exercise, or hobbies
  • Accountability - Share your goals with friends using Regretly

Challenge Your Friends

Calculate your regret score and compare with friends on the leaderboard. Who can reduce their screen time the most?

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