The calculator subtracts the screen-free minutes you set for yourself from the minutes you actually have. It multiplies the difference by 7 evenings and divides by 60. The result shows how far the weekly screen-free evening is under or over the limit. Days when work ends at a fixed hour, household-job minutes, and the last-meal hour sit in the grid and do not change spare time or the shortfall. Bedtime is optional: it shows hours from the last meal to bedtime and does not change the main result. In the first example the result is 3.5 hours below the screen-free evening you set this week.
The calculator does not score sleep quality and does not build an evening plan. Bedtime is optional and does not change the main result. The calculator subtracts the screen-free minutes you set for yourself from the minutes you actually have. It multiplies the difference by 7 evenings and divides by 60. The result shows how far the weekly screen-free evening is under or over the limit. Days when work ends at a fixed hour, household-job minutes, and the last-meal hour sit in the grid and do not change spare time or the shortfall. Bedtime is optional: it shows hours from the last meal to bedtime and does not change the main result.
Enter data and click Calculate.
The calculator uses the numbers you enter. The calculator subtracts the screen-free minutes you set for yourself from the minutes you actually have. It multiplies the difference by 7 evenings and divides by 60. The result shows how far the weekly screen-free evening is under or over the limit. Days when work ends at a fixed hour, household-job minutes, and the last-meal hour sit in the grid and do not change spare time or the shortfall. Bedtime is optional: it shows hours from the last meal to bedtime and does not change the main result. In the first example the result is 3.5 hours below the screen-free evening you set this week.
The five form fields are screen-free target, screen-free, work stop, evening jobs, and last meal. Screen-free time means: Minutes before sleep without a phone or laptop, compared with the target you set for yourself, then turned into weekly hours. In the first example the result is 3.5 hours below the screen-free evening you set this week. Screen-free target means: The minutes you set for yourself in the evening. They are not a medical dose. In the first example 60 minutes an evening give 7 hours in a week. Work stop means: The number of days in a week with a fixed end hour. It appears in the grid and does not change spare time or the shortfall.
The second example gives 0 hours versus the screen-free evening you set this week. The third example gives 2.3 hours above the screen-free evening you set this week. The calculator uses the numbers you enter: 30 screen-free minutes versus the 60 minutes you set. Across 7 evenings that is 210 minutes short. The result is 3.5 hours below the screen-free evening you set this week.
The calculator does not score sleep quality and does not build an evening plan. Bedtime is optional and does not change the main result.
Enter 60, 30, 5, 40, 19, then click Calculate. A comma in 12.5 is read the same way as a period.
The calculator subtracts the screen-free minutes you set for yourself from the minutes you actually have. It multiplies the difference by 7 evenings and divides by 60. The result shows how far the weekly screen-free evening is under or over the limit. Days when work ends at a fixed hour, household-job minutes, and the last-meal hour sit in the grid and do not change spare time or the shortfall. Bedtime is optional: it shows hours from the last meal to bedtime and does not change the main result.
In the first example the result is 3.5 hours below the screen-free evening you set this week. The calculator subtracts the screen-free minutes you set for yourself from the minutes you actually have. It multiplies the difference by 7 evenings and divides by 60. The result shows how far the weekly screen-free evening is under or over the limit. Days when work ends at a fixed hour, household-job minutes, and the last-meal hour sit in the grid and do not change spare time or the shortfall. Bedtime is optional: it shows hours from the last meal to bedtime and does not change the main result.
3.5 hours below the screen-free evening you set this week
The calculator uses the numbers you enter: 30 screen-free minutes versus the 60 minutes you set. Across 7 evenings that is 210 minutes short. The result is 3.5 hours below the screen-free evening you set this week.
0 hours versus the screen-free evening you set this week
Forty-five screen-free minutes versus the 45 minutes you set. The result is 0 hours versus the screen-free evening you set this week.
2.3 hours above the screen-free evening you set this week
Fifty screen-free minutes versus the 30 minutes you set. Across 7 evenings the spare time is 140 minutes. The result is 2.3 hours above the screen-free evening you set this week.
The calculator uses the numbers you enter: 30 screen-free minutes versus the 60 minutes you set. Across 7 evenings that is 210 minutes short. The result is 3.5 hours below the screen-free evening you set this week. The calculator subtracts the screen-free minutes you set for yourself from the minutes you actually have. It multiplies the difference by 7 evenings and divides by 60. The result shows how far the weekly screen-free evening is under or over the limit. Days when work ends at a fixed hour, household-job minutes, and the last-meal hour sit in the grid and do not change spare time or the shortfall. Bedtime is optional: it shows hours from the last meal to bedtime and does not change the main result.
The calculator subtracts the screen-free minutes you set for yourself from the minutes you actually have. It multiplies the difference by 7 evenings and divides by 60. The result shows how far the weekly screen-free evening is under or over the limit. Days when work ends at a fixed hour, household-job minutes, and the last-meal hour sit in the grid and do not change spare time or the shortfall. Bedtime is optional: it shows hours from the last meal to bedtime and does not change the main result.
The result is 0 hours versus the screen-free evening you set this week.
The result is 2.3 hours above the screen-free evening you set this week.
The calculator does not score sleep quality and does not build an evening plan. Bedtime is optional and does not change the main result.
No. The primary result comes from the screen-free minutes you set and the minutes you actually have. Bedtime is optional.
Minutes before sleep without a phone or laptop, compared with the target you set for yourself, then turned into weekly hours. In the first example the result is 3.5 hours below the screen-free evening you set this week. The minutes you set for yourself in the evening. They are not a medical dose. In the first example 60 minutes an evening give 7 hours in a week. The number of days in a week with a fixed end hour. It appears in the grid and does not change spare time or the shortfall.
Yes. 12.5 and 12,5 are read the same way.
The calculator subtracts the screen-free minutes you set for yourself from the minutes you actually have. It multiplies the difference by 7 evenings and divides by 60. The result shows how far the weekly screen-free evening is under or over the limit. Days when work ends at a fixed hour, household-job minutes, and the last-meal hour sit in the grid and do not change spare time or the shortfall. Bedtime is optional: it shows hours from the last meal to bedtime and does not change the main result. The calculator does not score sleep quality and does not build an evening plan. Bedtime is optional and does not change the main result.
Page updated in 2026.
