Instruções passo a passo
Gather Your Screen Data
Open your phone's settings to find your average daily screen time (in hours) and average daily pickups over the past week.
Calculate Screen Time Points
Multiply your daily screen hours by 2. If the result is greater than 20, cap this score at 20 points.
Calculate Pickup Points
Divide your daily average pickups by 10. If the result is greater than 15, cap this score at 15 points.
Score Your Habits
Rate three behaviors (checking phone at wake/sleep, using phone to escape emotions, neglecting duties) from 1 to 5, then sum them up (max 15 points).
Sum and Interpret Your Score
Add your Screen Time, Pickup, and Habit points together. Check if your score falls into Low (0-15), Moderate (16-30), or High Risk (31-50) to evaluate your digital wellness.
Welcome to Your Digital Wellness Journey!
In our modern, hyper-connected world, smartphones are our constant companions. While they are incredibly useful tools, it is easy for healthy habits to slip into digital overload. Monitoring your relationship with your device is a wonderful, proactive step toward a more balanced, mindful life!
This guide will teach you how to manually calculate your Screen Addiction Score (SAS). By assessing your daily screen time, device pickup frequency, and psychological habits, you will gain a clear, objective picture of your digital wellness risk level. Grab your phone's built-in screen-time tracker and a notebook, and let's calculate your score together!
The Screen Addiction Score Formula
Your Screen Addiction Score is calculated out of a maximum of 50 points. It combines quantitative data (how much you use your phone) with qualitative insights (how you use your phone).
�KBLK0�
Where:
- Screen Time Points (�KINL8�): Measures total active use. �KBLK1�
- Pickup Points (�KINL9�): Measures compulsiveness. �KBLK2�
- Behavioral Points (�KINL10�): Measures psychological reliance. You will rate three specific habits on a scale of 1 (Never) to 5 (Always). �KBLK3�
Step-by-Step Calculation Guide
Step 1: Gather Your Inputs
Open your smartphone's digital well-being settings (such as "Screen Time" on iOS or "Digital Wellbeing" on Android). Look at your daily averages over the past 7 days to get a realistic picture of your usage. Write down:
- Average Daily Screen Time (in hours)
- Average Daily Pickups/Unlocks
Step 2: Rate Your Habits
Rate the following three behaviors on a scale of 1 to 5 (1 = Never, 2 = Rarely, 3 = Sometimes, 4 = Often, 5 = Always):
- Habit 1 (Morning/Night): Do you check your phone within 15 minutes of waking up or right before closing your eyes to sleep?
- Habit 2 (Emotional Escape): Do you grab your phone immediately when you feel bored, lonely, anxious, or uncomfortable?
- Habit 3 (Neglect): Do you delay chores, work, or face-to-face social interactions because of your screen usage?
Step 3: Run the Calculations
Now, plug your numbers into the three components of the formula, apply the caps, and add them together to find your final score.
A Worked Example
Let's calculate the Screen Addiction Score for Sam, a student who wants to check their digital habits.
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Sam's Inputs:
- Daily Screen Time: 6.5 hours
- Daily Pickups: 82 times
- Habit 1 (Morning/Night): 4/5 (Often)
- Habit 2 (Emotional Escape): 5/5 (Always)
- Habit 3 (Neglect): 2/5 (Rarely)
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Step 1: Calculate Screen Time Points (�KINL11�) �KBLK4� (This is below the 20-point cap, so we keep 13)
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Step 2: Calculate Pickup Points (�KINL12�) �KBLK5� (This is below the 15-point cap, so we keep 8.2)
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Step 3: Calculate Behavioral Points (�KINL13�) �KBLK6�
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Step 4: Sum the Scores �KBLK7�
Understanding the Results
- 0 to 15 (Low Risk): Excellent! You have a highly mindful and balanced relationship with your device.
- 16 to 30 (Moderate Risk): Healthy, but room for improvement. Consider turning off non-essential notifications.
- 31 to 50 (High Risk): Your screen habits may be impacting your mental wellness. It is a great time to experiment with a digital detox or set daily app limits!
Sam's score of 32.2 falls into the High Risk category, suggesting they could benefit from setting some healthy digital boundaries.
Common Pitfalls to Avoid
- Using a Single Day's Data: Your screen time on a busy Tuesday will look very different from a lazy Sunday. Always use a 7-day average for accurate results.
- Ignoring Background Screen Time: If you stream music or navigation maps while doing other tasks, try to subtract that passive time from your total active screen time to keep your score accurate.
- Overlooking the Caps: Remember to cap �KINL14� at 20 points and �KINL15� at 15 points. This prevents extreme outliers from breaking the scale!
When to Use an Online Calculator
While calculating your score manually is a great way to deeply understand your habits, using a digital Screen Addiction Calculator is perfect for quick weekly check-ins. A calculator saves you the math, instantly applies the caps, and tracks your scores over time so you can watch your digital wellness improve!