Screen free time

Choose a screen free chunk that fits your life and see how much time it frees up over a week and a year.

Your details

Phone screen time a day
Screen free minutes you want a day
Days a week

Your phone's settings show your daily average screen time.

60 screen free minutes on 5 days

5 h

back each week, about 260 hours a year

  • Your screen time now4 h a day
  • Cut on those days25%
  • Screen time on those days3 h
  • Over a year11 whole days

There is no official UK limit on screen time for adults; what matters is what it pushes out, such as sleep, movement and time with people. The NHS insomnia page suggests no phones right before bed, so the last hour of the day is a good place to start.

The working

60 minutes a day on 5 days, from 4 hours a day

An hour a day on 5 days is 5 hours a week, a quarter of your screen time on those days, and about 260 hours or 11 whole days over a year.

What the guidance says

No magic number

There is no official UK limit on screen time for adults. The Chief Medical Officers' 2019 review found the evidence was not strong enough to set one, and focused instead on what screens push out: sleep, activity and time with people. The NHS insomnia advice is to avoid screens right before bed.

Where to start

Easy wins

  • The first 30 minutes after you wake up
  • Meals, with the phone in another room
  • The last hour before bed
  • Turn off non-urgent notifications

Read with care

What this cannot tell you

  • Know what you use it forA video call with your gran is not the same as doomscrolling.
  • Track your phoneIt works from the numbers you type in.
  • Diagnose addictionIf you feel unable to control your use, talk to your GP.

Questions

Common questions

How much screen time is too much for adults?

There is no official UK limit. Look at whether it is getting in the way of sleep, movement, work or people.

Do screens affect sleep?

The NHS advises against using devices like phones and tablets right before bed as part of good sleep habits.

What is a digital detox?

Any planned time away from screens, from an hour in the evening to a whole weekend.

Is it about children too?

This is for adults. For children, see the screen time calculator and the guidance it links to.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

If things feel heavy

You do not have to wait until things are bad to talk to someone. Your GP can help, or you can refer yourself to NHS Talking Therapies. Samaritans on 116 123 are free, day or night, you can text SHOUT to 85258, and for urgent help call NHS 111 and choose option 2. Call 999 if you or someone else is in danger right now.

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