How often do you check your phone per hour while awake?
6x
1x20x
Question 3 of 8
Do you check your phone within 30 minutes of waking up?
Question 4 of 8
Do you use your phone in the 30 minutes before sleeping?
Question 5 of 8
How many notification interruptions do you get per day?
40
5200+
Question 6 of 8
How many meals per week do you eat while on a device?
7
NoneAll meals
Question 7 of 8
How often are you on a device during conversations with people in person?
Question 8 of 8
Average hours of sleep per night?
6.5h
4 hours9 hours
Your annual digital cost across four dimensions. These are estimates based on your inputs - the research ranges they draw from are cited below each figure.
🧠
-
hours of fragmented attention/year
Time spent recovering focus after each notification interruption.
😴
-
hours of disrupted sleep/year
Blue light and pre-sleep screen use delay sleep onset and reduce REM.
👥
-
interrupted conversations/year
Based on device use during in-person interactions and meal times.
⏱
-
hours reclaimed by a 20% reduction
What getting back one-fifth of your screen time returns annually.
What a 20% reduction returns
-
How your habits compare to averages
Daily screen time -
Phone checks/hour -
Daily notifications -
Global averages: 6.5h screen time, 8 checks/hour, 96 notifications/day. Sources: DataReportal 2025; Asurion 2024.
Each notification costs 23 min of focus recovery (Gloria Mark, UC Irvine, 2023). Pre-sleep screens delay melatonin by 30-60 min (Harvard Medical School, 2024).