{"id":2729,"date":"2026-03-21T11:35:01","date_gmt":"2026-03-21T09:35:01","guid":{"rendered":"https:\/\/bio-me.bio\/?page_id=2729"},"modified":"2026-03-21T11:35:01","modified_gmt":"2026-03-21T09:35:01","slug":"screen-time-impact-tool","status":"publish","type":"page","link":"https:\/\/bio-me.bio\/?page_id=2729","title":{"rendered":"Screen Time Impact Tool"},"content":{"rendered":"\n<div class=\"eco-tool wp-block-group\" id=\"eco-tool-screen-7e2c4\">\n  <div class=\"eco-tool__header\">\n    <h2 class=\"eco-tool__title\">Screen Time Impact Tool<\/h2>\n    <p class=\"eco-tool__lead\">\n      Estimate how your daily screen time may affect sleep, focus, eye comfort, and recovery habits.\n    <\/p>\n  <\/div>\n\n  <form class=\"eco-tool__form\" id=\"eco-screen-form-7e2c4\" novalidate>\n    <div class=\"eco-tool__grid3\">\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-screen-hours-7e2c4\">Screen time (hours\/day)<\/label>\n        <input class=\"eco-tool__input\" id=\"eco-screen-hours-7e2c4\" type=\"number\" min=\"0\" max=\"24\" step=\"0.5\" value=\"7\" inputmode=\"decimal\" \/>\n        <div class=\"eco-tool__hint\">Include phone, laptop, TV, tablet, and gaming time.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-screen-night-7e2c4\">Evening screen use<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-screen-night-7e2c4\">\n          <option value=\"low\">Low<\/option>\n          <option value=\"moderate\" selected>Moderate<\/option>\n          <option value=\"high\">High \/ close to bedtime<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Late-night use may affect sleep more strongly.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-screen-breaks-7e2c4\">Visual \/ movement breaks<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-screen-breaks-7e2c4\">\n          <option value=\"good\">Regular breaks<\/option>\n          <option value=\"some\" selected>Some breaks<\/option>\n          <option value=\"poor\">Very few breaks<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Breaks can reduce eye and attention fatigue.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-screen-purpose-7e2c4\">Main screen purpose<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-screen-purpose-7e2c4\">\n          <option value=\"work\" selected>Work \/ study<\/option>\n          <option value=\"mixed\">Mixed use<\/option>\n          <option value=\"entertainment\">Mostly entertainment<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Passive and active screen use can feel different.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-screen-sleep-7e2c4\">Sleep quality<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-screen-sleep-7e2c4\">\n          <option value=\"good\" selected>Good<\/option>\n          <option value=\"okay\">Okay<\/option>\n          <option value=\"poor\">Poor<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Used to estimate how much screen use may be affecting recovery.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-screen-posture-7e2c4\">Posture \/ ergonomics<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-screen-posture-7e2c4\">\n          <option value=\"good\">Good setup<\/option>\n          <option value=\"some\" selected>Okay-ish setup<\/option>\n          <option value=\"poor\">Poor \/ slouched \/ awkward<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Poor setup may increase physical strain from screen use.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field eco-tool__field--wide\">\n        <span class=\"eco-tool__label\">Current signs (check all that apply)<\/span>\n        <div class=\"eco-tool__checks\">\n          <label class=\"eco-tool__check\"><input type=\"checkbox\" id=\"eco-screen-s1-7e2c4\"> Eye strain<\/label>\n          <label class=\"eco-tool__check\"><input type=\"checkbox\" id=\"eco-screen-s2-7e2c4\"> Dry eyes<\/label>\n          <label class=\"eco-tool__check\"><input type=\"checkbox\" id=\"eco-screen-s3-7e2c4\"> Headaches<\/label>\n          <label class=\"eco-tool__check\"><input type=\"checkbox\" id=\"eco-screen-s4-7e2c4\"> Trouble sleeping<\/label>\n          <label class=\"eco-tool__check\"><input type=\"checkbox\" id=\"eco-screen-s5-7e2c4\"> Reduced focus<\/label>\n          <label class=\"eco-tool__check\"><input type=\"checkbox\" id=\"eco-screen-s6-7e2c4\"> Neck \/ shoulder tension<\/label>\n        <\/div>\n        <div class=\"eco-tool__hint\">These signs may suggest screen time is affecting you more clearly.<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"eco-tool__actions\">\n      <button type=\"button\" class=\"wp-element-button eco-tool__btn\" id=\"eco-screen-calc-7e2c4\">Calculate<\/button>\n      <button type=\"button\" class=\"wp-element-button eco-tool__btn eco-tool__btn--ghost\" id=\"eco-screen-reset-7e2c4\">Reset<\/button>\n      <div class=\"eco-tool__error\" id=\"eco-screen-error-7e2c4\" aria-live=\"polite\"><\/div>\n    <\/div>\n  <\/form>\n\n  <div class=\"eco-tool__result\" id=\"eco-screen-result-7e2c4\" hidden>\n    <h3 class=\"eco-tool__subtitle\">Result<\/h3>\n\n    <div class=\"eco-tool__cards\">\n      <div class=\"eco-tool__card\">\n        <div class=\"eco-tool__metric-label\">Estimated screen impact<\/div>\n        <div class=\"eco-tool__metric-value\" id=\"eco-screen-level-7e2c4\">\u2014<\/div>\n        <div class=\"eco-tool__metric-sub\" id=\"eco-screen-score-7e2c4\"><\/div>\n      <\/div>\n\n      <div class=\"eco-tool__card\">\n        <div class=\"eco-tool__metric-label\">Priority focus<\/div>\n        <div class=\"eco-tool__metric-value\" id=\"eco-screen-focus-7e2c4\">\u2014<\/div>\n        <div class=\"eco-tool__metric-sub\" id=\"eco-screen-sub-7e2c4\"><\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"eco-tool__card eco-tool__card--wide\">\n      <div class=\"eco-tool__metric-label\">Interpretation<\/div>\n      <div class=\"eco-tool__metric-sub\" id=\"eco-screen-note-7e2c4\"><\/div>\n    <\/div>\n\n    <p class=\"eco-tool__note\">\n      This is an educational lifestyle estimate, not a medical diagnosis. If symptoms are persistent, consider professional advice.\n    <\/p>\n  <\/div>\n\n  <details class=\"eco-tool__details\">\n    <summary class=\"eco-tool__summary\">How we calculate<\/summary>\n    <div class=\"eco-tool__details-body\">\n      <p class=\"eco-tool__text\">\n        We combine total screen time, evening exposure, breaks, sleep, posture, and current symptoms into a simple screen-impact score.\n      <\/p>\n    <\/div>\n  <\/details>\n<\/div>\n\n<style>\n.eco-tool{ border:1px solid rgba(0,0,0,.12); border-radius:12px; padding:16px; }\n.eco-tool__header{ margin-bottom:12px; }\n.eco-tool__title{ margin:0 0 8px; }\n.eco-tool__lead{ margin:0; opacity:.9; }\n.eco-tool__form{ margin-top:12px; }\n\n.eco-tool__grid3{ display:grid; grid-template-columns:1fr; gap:16px; }\n@media (min-width:860px){\n  .eco-tool__grid3{ grid-template-columns:1fr 1fr 1fr; }\n  .eco-tool__field--wide{ grid-column:1 \/ -1; }\n}\n\n.eco-tool__field{ display:flex; flex-direction:column; gap:6px; }\n.eco-tool__label{ font-weight:600; 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}\n.eco-tool__metric-sub{ opacity:.85; margin-top:6px; }\n\n.eco-tool__note{ margin:10px 0 0; opacity:.9; }\n.eco-tool__details{ margin-top:14px; }\n.eco-tool__summary{ cursor:pointer; font-weight:700; }\n.eco-tool__details-body{ margin-top:10px; }\n.eco-tool__text{ margin:0 0 10px; }\n<\/style>\n\n<script>\n(function(){\n  const S = \"7e2c4\";\n  const el = (id) => document.getElementById(id + \"-\" + S);\n\n  const hoursEl = el(\"eco-screen-hours\");\n  const nightEl = el(\"eco-screen-night\");\n  const breaksEl = el(\"eco-screen-breaks\");\n  const purposeEl = el(\"eco-screen-purpose\");\n  const sleepEl = el(\"eco-screen-sleep\");\n  const postureEl = el(\"eco-screen-posture\");\n\n  const s1 = el(\"eco-screen-s1\");\n  const s2 = el(\"eco-screen-s2\");\n  const s3 = el(\"eco-screen-s3\");\n  const s4 = el(\"eco-screen-s4\");\n  const s5 = el(\"eco-screen-s5\");\n  const s6 = el(\"eco-screen-s6\");\n\n  const calcBtn = el(\"eco-screen-calc\");\n  const resetBtn = el(\"eco-screen-reset\");\n  const errorEl = el(\"eco-screen-error\");\n\n  const resultEl = el(\"eco-screen-result\");\n  const levelEl = el(\"eco-screen-level\");\n  const scoreEl = el(\"eco-screen-score\");\n  const focusEl = el(\"eco-screen-focus\");\n  const subEl = el(\"eco-screen-sub\");\n  const noteEl = el(\"eco-screen-note\");\n\n  function setError(msg){ errorEl.textContent = msg || \"\"; }\n\n  function calculate(){\n    setError(\"\");\n\n    const hours = Number(hoursEl.value);\n    if (!Number.isFinite(hours) || hours < 0){\n      setError(\"Please enter a valid screen time value.\");\n      resultEl.hidden = true;\n      return;\n    }\n\n    let score = 0;\n\n    if (hours >= 4) score += 2;\n    if (hours >= 6) score += 2;\n    if (hours >= 8) score += 3;\n    if (hours >= 10) score += 3;\n\n    if (nightEl.value === \"moderate\") score += 2;\n    if (nightEl.value === \"high\") score += 5;\n\n    if (breaksEl.value === \"some\") score += 1;\n    if (breaksEl.value === \"poor\") score += 4;\n\n    if (purposeEl.value === \"mixed\") score += 1;\n    if (purposeEl.value === \"entertainment\") score += 2;\n\n    if (sleepEl.value === \"okay\") score += 2;\n    if (sleepEl.value === \"poor\") score += 5;\n\n    if (postureEl.value === \"some\") score += 1;\n    if (postureEl.value === \"poor\") score += 3;\n\n    if (s1.checked) score += 2;\n    if (s2.checked) score += 2;\n    if (s3.checked) score += 2;\n    if (s4.checked) score += 3;\n    if (s5.checked) score += 2;\n    if (s6.checked) score += 2;\n\n    let level = \"\";\n    let focus = \"\";\n    let note = \"\";\n\n    if (score <= 6){\n      level = \"Low\";\n      focus = \"Maintain good habits\";\n      note = \"Your current screen-related impact looks fairly manageable. Keep protecting breaks, sleep, and posture.\";\n    } else if (score <= 13){\n      level = \"Moderate\";\n      focus = \"Improve recovery habits\";\n      note = \"Screen time may be affecting comfort, focus, or sleep somewhat. A few habit changes could help noticeably.\";\n    } else if (score <= 21){\n      level = \"High\";\n      focus = \"Reduce strain now\";\n      note = \"Your current pattern suggests screen use may be putting meaningful pressure on recovery, attention, or physical comfort.\";\n    } else {\n      level = \"Very high\";\n      focus = \"Lower screen burden\";\n      note = \"Your screen-related strain appears heavy. Evening use, poor breaks, and physical symptoms may be stacking up.\";\n    }\n\n    let sub = \"\";\n    if (nightEl.value === \"high\"){\n      sub = \"Late-night screen use looks like the first thing to reduce.\";\n    } else if (breaksEl.value === \"poor\"){\n      sub = \"More regular breaks may help quickly.\";\n    } else if (postureEl.value === \"poor\"){\n      sub = \"Improving ergonomics may reduce physical strain.\";\n    } else {\n      sub = \"Protect sleep, eyes, and attention with clearer boundaries.\";\n    }\n\n    levelEl.textContent = level;\n    scoreEl.textContent = `Score: ${score}`;\n    focusEl.textContent = focus;\n    subEl.textContent = sub;\n    noteEl.textContent = note;\n\n    resultEl.hidden = false;\n  }\n\n  function reset(){\n    setError(\"\");\n    hoursEl.value = \"7\";\n    nightEl.value = \"moderate\";\n    breaksEl.value = \"some\";\n    purposeEl.value = \"work\";\n    sleepEl.value = \"good\";\n    postureEl.value = \"some\";\n\n    s1.checked = false;\n    s2.checked = false;\n    s3.checked = false;\n    s4.checked = false;\n    s5.checked = false;\n    s6.checked = false;\n\n    resultEl.hidden = true;\n  }\n\n  calcBtn.addEventListener(\"click\", calculate);\n  resetBtn.addEventListener(\"click\", reset);\n})();\n<\/script>\n","protected":false},"excerpt":{"rendered":"<p>Screen Time Impact Tool Estimate how your daily screen time may affect sleep, focus, eye comfort, and recovery habits. Screen time (hours\/day) Include phone, laptop, TV, tablet, and gaming time.&hellip;<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":2452,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"_links":{"self":[{"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2729"}],"collection":[{"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/bio-me.bio\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2729"}],"version-history":[{"count":1,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2729\/revisions"}],"predecessor-version":[{"id":2730,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2729\/revisions\/2730"}],"up":[{"embeddable":true,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2452"}],"wp:attachment":[{"href":"https:\/\/bio-me.bio\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2729"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}