Example 1
- target 60 min
- screen-free 30 min
- stop 5 days
- jobs 40 min
- meal 19
3.5 hours below
30 − 60 = −30. −30 × 7 = −210 minutes, which is 3.5 hours below. Work-end days sit in the grid.
Screen-free evening
The calculator uses the numbers you enter: the screen-free minutes you have and the target you set. 30 minus 60 times 7 over 60 is 3.5 hours below. Work-end days and the last meal sit in the grid.
The calculator does not score sleep quality and does not build an evening plan. Morning: time from waking to work.
Results
Enter data and click Calculate.
How it works
The calculator subtracts the screen-free target from the minutes you actually have. It multiplies the difference by 7 and divides by 60. 30 − 60 = −30. −30 × 7 = −210 minutes, which is 3.5 hours below. Work-end days, chores, and the last meal sit in the grid. Bedtime is optional.
The main result comes from the target and the minutes you have. The rest sits in the grid.
Second example: 45 versus 45, which is 0 hours. Third: 50 minus 30 times 7 over 60 is 2.3 hours above.
The calculator does not score sleep quality and does not build an evening plan. A comma in 12.5 is read the same way as a period.
Formula
Result = (minutes − target) × 7 ÷ 60. At 30 and 60: (30 − 60) × 7 ÷ 60 = −3.5, which is 3.5 hours below.
What these numbers mean
30 minus 60 times 7 is 3.5 hours below.
- target and minutes
- The target you set and the screen-free minutes you have. In the first example 30 − 60 = −30, and across the week that is −210 minutes.
- work-end and chores
- Days with a fixed work-end hour and evening chore minutes. They sit in the grid and do not change the difference.
- meal and bedtime
- The last-meal hour sits in the grid. Bedtime is optional and shows the gap from the meal.
How to use
- Enter a screen-free target of 60 minutes.
- Add the 30 minutes you have, plus 5 fixed work-end days, 40 chore minutes, and a last meal at 19.
- Click Calculate. The result is 3.5 hours below.
- Second example: 45, 45, 6, 20 and 18 is 0 hours. Third: 30, 50, 3, 80 and 21 is 2.3 hours above.
- You can skip bedtime. When you fill it, it appears in the grid and does not change the main result.
Examples
Example 2
- target 45 min
- screen-free 45 min
- stop 6 days
- jobs 20 min
- meal 18
0 hours
45 − 45 = 0. Across the week the difference is 0 hours.
Example 3
- target 30 min
- screen-free 50 min
- stop 3 days
- jobs 80 min
- meal 21
2.3 hours above
50 − 30 = 20. 20 × 7 = 140 minutes, which is 2.3 hours above.
Related calculators
Common questions
What does 3.5 hours below mean?
30 − 60 = −30. −30 × 7 = −210 minutes, which is 3.5 hours below. Work-end days sit in the grid.
How is the result calculated?
Result = (minutes − target) × 7 ÷ 60. At 30 and 60 the result is 3.5 hours below.
What is the second example?
45 − 45 = 0. Across the week the difference is 0 hours.
What is the third example?
50 − 30 = 20. 20 × 7 = 140 minutes, which is 2.3 hours above.
What does the calculator not do?
The calculator does not score sleep quality and does not build an evening plan. Bedtime is optional.
Do all fields enter the main result?
No. The main result comes from the target and the minutes you have. Work-end days, chores, the last meal, and bedtime sit in the grid.
What do the target, minutes, and bedtime mean?
The target is the screen-free minutes you set. Minutes are the ones you actually have. Bedtime is optional.
Does a comma in 12.5 work?
Yes. 12.5 and 12,5 are read the same way.
Sources
The result comes from the numbers you enter. This is hours versus the screen-free target, not a sleep score.
Page updated in 2026.