Screen Time Impact Calculator

Blue light from screens suppresses melatonin production, making it harder to fall asleep. The stimulating content also keeps your brain active. Experts recommend stopping screen use 1-2 hours before bed for better sleep quality.

Every 20 minutes, look at something 20 feet away for 20 seconds. This helps reduce eye strain by giving your eye muscles a break from close-focus work. Set a timer as a reminder until it becomes habit.

Research is mixed. Blue light glasses may reduce eye strain for some people, but the bigger benefits come from taking regular breaks, proper screen positioning, and reducing screen time before bed. They're not harmful but shouldn't replace good habits.

All screen time contributes to eye strain and sedentary behavior. However, passive scrolling (social media, endless browsing) may have additional negative effects on mental health compared to purposeful work use. Both benefit from regular breaks.

Children are more susceptible to screen effects. Excessive screen time in kids is linked to delayed language development, attention problems, and obesity. The AAP recommends no screens for children under 18 months, and limited, high-quality content for older children.

There's no evidence that screen use causes permanent eye damage in adults. However, it can cause digital eye strain (headaches, dry eyes, blurred vision) and may contribute to myopia progression in children. Good habits prevent most issues.

Watch for: frequent headaches, dry or irritated eyes, neck/shoulder pain, difficulty sleeping, decreased physical activity, irritability when away from screens, and neglecting other activities. If you notice these, it's time to reassess your habits.