How Much of Your Life Is Going on Screens?

If someone asked you, “How many hours a day do you spend on your phone?”…what would you say?

Most people guess a number that feels reasonable. Then they check their actual screen time – and the reality is often 50% higher.

In Week 1 of The Tech Reset, we invite people to get honest about their relationship with tech using two tools:

• a Tech Quiz

• a Screen Time Tracker

This isn’t about shaming you. It’s about giving you clarity, so you can make conscious choices rather than being pulled along on autopilot.

The hidden maths of your phone use

Let’s say you’re online for around 3.5 hours a day. That might look like:

• 20 minutes in bed in the morning

• 30 minutes commuting

• a few 10-minute scrolls between tasks

• an hour or two in the evening

It doesn’t feel like much in the moment.

But over a year, that adds up to dozens of full days of your life absorbed into screens.

What could those days become instead?

• Deep rest

• Learning something new

• Time with your kids, partner, friends

• Walks, books, creativity, doing literally nothing at all

The point isn’t that screens are evil. It’s that your time is precious – and you deserve to decide deliberately how you spend it.

Step 1: Get curious with the Tech Quiz

Our Tech Quiz invites you to explore questions like:

• How often do you pick up your phone without a clear reason?

• Do you frequently feel “tired but wired” after being online?

• Do you find it hard to get through a meal, film or conversation without checking something?

There are no right or wrong answers.

You’re simply mapping your current reality, with compassion.

You might notice patterns like:

• “I always reach for my phone when I feel awkward or bored.”

• “Work messages creep into every evening.”

• “I have no real ‘off’ time – there’s always a screen nearby.”

Awareness is the first act of reclaiming your life.

Step 2: Track your screen time for 30 days

Next, we encourage you to use a Screen Time Tracker for 30 days.

You can:

• use your phone’s built-in tools (Screen Time on iPhone, Digital Wellbeing on Android)

• or use our printable tracker to note your daily total and where the time is going

You can track:

• just your smartphone

• or all devices combined (phone + laptop + tablet + TV)

• or each separately, if you want a detailed picture

Most people are surprised by:

• how often they pick up their phone without thinking

• which apps quietly consume the most time

• how their usage spikes when they’re stressed, tired or lonely

Again, this isn’t about beating yourself up.It’s about finally seeing what’s really happening.

A Tech Reset isn’t anti-tech – it’s pro-you

You don’t have to aim for zero screens. For most of us, that’s neither realistic nor desirable.

What we can aim for is a relationship with technology that:

• supports our wellbeing

• protects our focus

• makes space for real connection

• respects our one, wild, precious life

Find out more about how you can have a more sustainable relationship with your tech here.

Laura & Nicola x