Not sure? Check Settings → Screen Time on your iPhone. The global average is 4h 45m a day.
(24-hour equivalent, until age 80)
how the math works
We assume you live to 80 (roughly the life expectancy in high-income countries). Your remaining years are multiplied by your daily screen hours and divided by 24, giving you the equivalent in round-the-clock years — days spent doing nothing but looking at a screen.
Example: you're 25 and average 5 hours a day. That's 55 remaining years × 5⁄24 ≈ 11.5 years of uninterrupted screen time. Cutting just one hour a day would give you back about 2.3 of those years.
is my screen time normal?
The average internet user spends about 4 hours 45 minutes a day online (DataReportal / GWI, 2026), and well over 2.5 hours of that on social media. Teens average far more. If your number is above average, you're not broken — the apps are simply designed to keep you there.
Want those years back? Pauza rewards you with tokens for every minute you spend off social media — and lets you bet a friend that you'll scroll less.
Get Pauza on iPhone
More free tools: phone addiction test · screen time statistics 2026