Operator tools

What is your evening screen budget?

Cap the social apps, then protect a phone-free buffer before sleep. The readout is the two together, against a notional four-hour screen day.

Screen snapshot: 90min. 45 social + 45 protected before sleep.

Focus modeWind-down

Cap social apps, then keep a phone-free buffer before sleep.

Social app cap4515180Pre-sleep buffer451590

How to read this

The buffer is time WITHOUT the phone, not time with it. It is the half of the number that makes the other half survivable.
Caps work better than willpower: set them in your phone's own screen-time settings, so the limit arrives without you having to remember it.
The maths runs in your browser. Nothing you type is sent anywhere or stored.