{"id":2813,"date":"2026-03-24T23:29:09","date_gmt":"2026-03-24T21:29:09","guid":{"rendered":"https:\/\/bio-me.bio\/?page_id=2813"},"modified":"2026-03-24T23:30:05","modified_gmt":"2026-03-24T21:30:05","slug":"screen-time-balance-calculator","status":"publish","type":"page","link":"https:\/\/bio-me.bio\/?page_id=2813","title":{"rendered":"Screen Time Balance Calculator"},"content":{"rendered":"\n<div class=\"eco-tool wp-block-group\" id=\"eco-tool-screentime-4t6w2\">\n  <div class=\"eco-tool__header\">\n    <h2 class=\"eco-tool__title\">Screen Time Balance Calculator<\/h2>\n    <p class=\"eco-tool__lead\">\n      Estimate how balanced your daily screen use is based on work screens, leisure screens, movement breaks, sleep timing, and offline activity.\n    <\/p>\n  <\/div>\n\n  <form class=\"eco-tool__form\" id=\"eco-screentime-form-4t6w2\" novalidate>\n    <div class=\"eco-tool__grid3\">\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-screentime-work-4t6w2\">Screen time (hours)<\/label>\n        <input class=\"eco-tool__input\" id=\"eco-screentime-work-4t6w2\" type=\"number\" min=\"0\" max=\"20\" step=\"0.5\" value=\"6\" inputmode=\"decimal\" \/>\n        <div class=\"eco-tool__hint\">Include laptop, desktop, tablet, and required work or study screen time.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-screentime-leisure-4t6w2\">Leisure screen time (hours)<\/label>\n        <input class=\"eco-tool__input\" id=\"eco-screentime-leisure-4t6w2\" type=\"number\" min=\"0\" max=\"20\" step=\"0.5\" value=\"3\" inputmode=\"decimal\" \/>\n        <div class=\"eco-tool__hint\">Include scrolling, streaming, gaming, and other non-work screen use.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-screentime-breaks-4t6w2\">Movement \/ eye breaks<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-screentime-breaks-4t6w2\">\n          <option value=\"rare\">Rarely<\/option>\n          <option value=\"sometimes\" selected>Sometimes<\/option>\n          <option value=\"often\">Often<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Regular breaks can improve comfort and reduce screen strain.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-screentime-sleep-4t6w2\">Screen use close to bedtime<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-screentime-sleep-4t6w2\">\n          <option value=\"none\">Rarely close to bedtime<\/option>\n          <option value=\"some\" selected>Sometimes within 1 hour<\/option>\n          <option value=\"often\">Often within 1 hour<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Late screen use can affect sleep routine for some people.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-screentime-offline-4t6w2\">Offline active time (hours)<\/label>\n        <input class=\"eco-tool__input\" id=\"eco-screentime-offline-4t6w2\" type=\"number\" min=\"0\" max=\"16\" step=\"0.5\" value=\"2\" inputmode=\"decimal\" \/>\n        <div class=\"eco-tool__hint\">Include walking, exercise, hobbies, chores, social time, or outdoor time.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-screentime-display-4t6w2\">Display style<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-screentime-display-4t6w2\">\n          <option value=\"simple\" selected>Simple result<\/option>\n          <option value=\"detailed\">Detailed score<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Choose a quick summary or a fuller screen-balance view.<\/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-screentime-calc-4t6w2\">Calculate<\/button>\n      <button type=\"button\" class=\"wp-element-button eco-tool__btn eco-tool__btn--ghost\" id=\"eco-screentime-reset-4t6w2\">Reset<\/button>\n      <div class=\"eco-tool__error\" id=\"eco-screentime-error-4t6w2\" aria-live=\"polite\"><\/div>\n    <\/div>\n  <\/form>\n\n  <div class=\"eco-tool__result\" id=\"eco-screentime-result-4t6w2\" 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\">Screen time balance<\/div>\n        <div class=\"eco-tool__metric-value\" id=\"eco-screentime-level-4t6w2\">\u2014<\/div>\n        <div class=\"eco-tool__metric-sub\" id=\"eco-screentime-sub-4t6w2\"><\/div>\n      <\/div>\n\n      <div class=\"eco-tool__card\">\n        <div class=\"eco-tool__metric-label\">Estimated balance score<\/div>\n        <div class=\"eco-tool__metric-value\" id=\"eco-screentime-score-4t6w2\">\u2014<\/div>\n        <div class=\"eco-tool__metric-sub\" id=\"eco-screentime-scoresub-4t6w2\"><\/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-screentime-note-4t6w2\"><\/div>\n    <\/div>\n\n    <p class=\"eco-tool__note\">\n      This is a practical lifestyle estimate, not a medical assessment. High screen time is often most useful to evaluate together with sleep, movement, comfort, and how much of it is required for work.\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 estimate a screen balance score from total screen time, then improve or reduce it based on breaks, bedtime timing, and how much offline active time you get. The aim is to reflect balance, not to label all screen use as bad.\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.eco-tool__grid3{display:grid;grid-template-columns:1fr;gap:16px}\n@media (min-width:860px){.eco-tool__grid3{grid-template-columns:1fr 1fr 1fr}}\n.eco-tool__field{display:flex;flex-direction:column;gap:6px}\n.eco-tool__label{font-weight:600}\n.eco-tool__input{width:100%;height:44px;padding:0 12px;border:1px solid rgba(0,0,0,.20);border-radius:10px;background:#fff;box-sizing:border-box;font:inherit}\n.eco-tool select.eco-tool__input{\n  appearance:none;-webkit-appearance:none;line-height:44px;padding-right:40px;\n  background-image:\n    linear-gradient(45deg, transparent 50%, rgba(0,0,0,.60) 50%),\n    linear-gradient(135deg, rgba(0,0,0,.60) 50%, transparent 50%);\n  background-position:calc(100% - 18px) 50%, calc(100% - 12px) 50%;\n  background-size:6px 6px;background-repeat:no-repeat\n}\n.eco-tool__hint{font-size:.92em;opacity:.78;min-height:38px}\n.eco-tool__actions{display:flex;flex-wrap:wrap;gap:10px;align-items:center;margin-top:16px}\n.eco-tool__btn{padding:10px 22px}\n.eco-tool__btn--ghost{background:transparent!important;border:1px solid rgba(0,0,0,.20)!important}\n.eco-tool__btn--ghost:hover,.eco-tool__btn--ghost:focus{background:rgba(0,0,0,.06)!important;border-color:rgba(0,0,0,.35)!important}\n.eco-tool__error{min-height:1.2em;font-weight:600;flex:1 1 240px}\n.eco-tool__result{margin-top:16px}\n.eco-tool__subtitle{margin:0 0 10px}\n.eco-tool__cards{display:grid;gap:10px;grid-template-columns:1fr}\n@media (min-width:860px){.eco-tool__cards{grid-template-columns:1fr 1fr}}\n.eco-tool__card{border:1px solid rgba(0,0,0,.12);border-radius:12px;padding:12px}\n.eco-tool__card--wide{margin-top:10px}\n.eco-tool__metric-label{opacity:.85;font-weight:600}\n.eco-tool__metric-value{font-size:1.6em;font-weight:800;margin-top:6px;line-height:1.1}\n.eco-tool__metric-sub{opacity:.85;margin-top:6px}\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=\"4t6w2\";\n  const el=(id)=>document.getElementById(id+\"-\"+S);\n\n  const workEl=el(\"eco-screentime-work\");\n  const leisureEl=el(\"eco-screentime-leisure\");\n  const breaksEl=el(\"eco-screentime-breaks\");\n  const sleepEl=el(\"eco-screentime-sleep\");\n  const offlineEl=el(\"eco-screentime-offline\");\n  const displayEl=el(\"eco-screentime-display\");\n\n  const resultEl=el(\"eco-screentime-result\");\n  const levelEl=el(\"eco-screentime-level\");\n  const subEl=el(\"eco-screentime-sub\");\n  const scoreEl=el(\"eco-screentime-score\");\n  const scoreSubEl=el(\"eco-screentime-scoresub\");\n  const noteEl=el(\"eco-screentime-note\");\n  const errorEl=el(\"eco-screentime-error\");\n\n  function setError(msg){ errorEl.textContent = msg || \"\"; }\n\n  function calculate(){\n    setError(\"\");\n\n    const work = Number(workEl.value);\n    const leisure = Number(leisureEl.value);\n    const offline = Number(offlineEl.value);\n\n    if(!Number.isFinite(work) || work < 0 || work > 20){\n      setError(\"Please enter a valid work or study screen time.\");\n      resultEl.hidden = true;\n      return;\n    }\n    if(!Number.isFinite(leisure) || leisure < 0 || leisure > 20){\n      setError(\"Please enter a valid leisure screen time.\");\n      resultEl.hidden = true;\n      return;\n    }\n    if(!Number.isFinite(offline) || offline < 0 || offline > 16){\n      setError(\"Please enter a valid offline active time.\");\n      resultEl.hidden = true;\n      return;\n    }\n\n    const total = work + leisure;\n\n    let score = 100;\n    score -= total * 6;\n    score += Math.min(offline, 5) * 6;\n\n    if(breaksEl.value === \"sometimes\") score += 6;\n    if(breaksEl.value === \"often\") score += 12;\n\n    if(sleepEl.value === \"some\") score -= 6;\n    if(sleepEl.value === \"often\") score -= 12;\n\n    score = Math.max(0, Math.min(100, Math.round(score)));\n\n    let level = \"\";\n    let note = \"\";\n\n    if(score >= 75){\n      level = \"Well balanced\";\n      note = \"Your screen use appears fairly balanced by movement, offline time, or screen-management habits.\";\n    } else if(score >= 55){\n      level = \"Mostly balanced\";\n      note = \"Your screen pattern looks workable, but there may be one or two areas where small changes could improve balance.\";\n    } else if(score >= 35){\n      level = \"Screen-heavy\";\n      note = \"Your day appears fairly screen-heavy. More breaks, less bedtime screen use, or more offline time could help restore balance.\";\n    } else {\n      level = \"Very screen-heavy\";\n      note = \"Your current pattern appears strongly screen-dominant. Small structural changes may help more than trying to cut everything at once.\";\n    }\n\n    levelEl.textContent = level;\n    subEl.textContent = displayEl.value === \"detailed\"\n      ? `Total screen time: ${total.toFixed(1)} hours\/day.`\n      : `Estimated from your screen, break, sleep, and offline pattern.`;\n\n    scoreEl.textContent = `${score}\/100`;\n    scoreSubEl.textContent = `Practical screen-balance score.`;\n\n    if(leisure >= 4){\n      note += \" Leisure screen time looks like the easiest place to create extra balance.\";\n    } else if(sleepEl.value === \"often\"){\n      note += \" Reducing screen exposure close to bedtime may be especially helpful here.\";\n    } else if(breaksEl.value === \"rare\"){\n      note += \" More regular eye and movement breaks could improve comfort even if total screen time stays similar.\";\n    } else {\n      note += \" Required work screen time is often less flexible, so small changes around it usually matter most.\";\n    }\n\n    noteEl.textContent = note;\n    resultEl.hidden = false;\n  }\n\n  function reset(){\n    setError(\"\");\n    workEl.value = \"6\";\n    leisureEl.value = \"3\";\n    breaksEl.value = \"sometimes\";\n    sleepEl.value = \"some\";\n    offlineEl.value = \"2\";\n    displayEl.value = \"simple\";\n    resultEl.hidden = true;\n  }\n\n  el(\"eco-screentime-calc\").addEventListener(\"click\", calculate);\n  el(\"eco-screentime-reset\").addEventListener(\"click\", reset);\n})();\n<\/script>\n","protected":false},"excerpt":{"rendered":"<p>Screen Time Balance Calculator Estimate how balanced your daily screen use is based on work screens, leisure screens, movement breaks, sleep timing, and offline activity. Screen time (hours) Include laptop,&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\/2813"}],"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=2813"}],"version-history":[{"count":2,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2813\/revisions"}],"predecessor-version":[{"id":2815,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2813\/revisions\/2815"}],"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=2813"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}