Tech · Screen audit
Screen Time Guilt Index
Score the quality of your screen relationship across daily hours, social media proportion, morning-check habit, mood drain, and sleep and meal disruption.
Instant result
Plain-English why
Copyable takeaway
What this means
This index scores the quality of your screen relationship using six signals: daily time, social media proportion, morning checking, mood drain, sleep disruption, and meal disruption.
Formula used
Guilt index = hours score + social media score + morning check + mood drain + sleep disruption + meal disruption
Worked example
5 hours daily, social media 7/10, checks first thing 8/10, feels worse 6/10, sleep disrupted — guilt index around 74/100.
Common questions
Is all screen time bad?
No. The question is whether the screen relationship is producing a net positive — connection, information, entertainment, work — or a net negative: mood drain, disrupted sleep, reflexive checking. The guilt index looks at quality signals, not just quantity.
What is the most useful thing to change first?
If you checked sleep disruption, that is usually the highest-impact change — keeping the phone out of the bedroom. Removing the phone from the morning routine is the second most commonly effective change.
Plain-English summary
Enter your screen habits to find out whether the pattern shows a managed relationship or a costly one.
This section translates the result into a short, direct takeaway rather than leaving the page at a bare number.
Read the guide
How to tell if your screen time is actually a problem
A practical guide to distinguishing useful screen time from habitual, mood-draining, or sleep-disrupting use.
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