I spend a lot of time on the phone. For the two week period between 12th - 26th Oct 2025, on average I was spending more than 4 hours of screen time per day.
ChatGPT puts me in the 🔴 High bucket: 4 - 6 hours/day.
And it says anything below 2 hours is ideal. Thats a tough goal.
✅ Low / Healthy
< 2 hours per day
Usually achievable if you’re intentional with usage. This level is associated with better sleep, focus, and mental health.⚖️ Medium / Typical
2 – 4 hours per day
This is around the global average for adults. Not harmful by itself, but can start affecting attention span, sleep, or posture if not managed.🔴 High
4 – 6 hours per day
Often indicates habit-driven or distraction-based use. Linked to reduced productivity and more frequent eye strain, neck pain, and mood dips.🚨 Very High / Heavy Use
> 6 hours per day
Usually seen in people working on their phone, scrolling social media, binge-watching, gaming, or constantly checking notifications. Strong correlation with poor sleep quality, anxiety, and digital addiction markers.
Goal
In Nov'25, every week, I want to do less than 21h mobile screen on time.
Or less than 3h/day on average.
Let’s go!
Will update actuals over the next couple of weeks.