Social Media Time Alternatives Calculator
Discover how much time you gain by trimming your feeds and which activities you can slot into that new free space.
Average screen time from Screen Time or Digital Wellbeing app.
Set a realistic limit—cut 10–15 minutes at a time to ease withdrawal.
Add your own habit (exercise, creative time, family call, etc.).
Time Reclaimed
Weekly minutes saved
420 min
Weekly hours
7 h
Monthly ≈ 28 hours
Perfect swap
Meditation & journaling routine
14× per week with saved time
How to Use This Calculator
Track your screen time baseline
Use built-in tools (Screen Time, Digital Wellbeing) to log daily minutes on social apps.
Set a realistic target
Cut 10–30 minutes per day at first. Drastic reductions can cause rebound scrolling—ease into it.
Choose habit replacements
Pick 1–2 meaningful activities that fit the time you just freed. Consistency beats intensity.
Formula
Weekly Minutes Saved = (Current − Target) × 7
Monthly Hours Saved ≈ Weekly Minutes × 4 ÷ 60
Times per Week (Activity) = Weekly Minutes ÷ Activity Duration
Example: 120 − 60 = 60 minutes saved per day → 420 minutes/week → 7 hours/week. A 90-minute walk fits 4 times per week.
Swap Ideas
Fill reclaimed minutes with energizing habits. Start small: add a 20-minute walk, journaling ritual, or micro skill-building session.
- Rotate activities so curiosity stays high (e.g., guitar on Mondays, yoga on Wednesdays).
- Pair listening habits with chores—audiobooks or language practice replace passive scrolling.
- Use saved cash from decreased impulse buys to fund classes, books, or experiences.
- Set “screen-free zones” (bedroom, dinner table) to reinforce new routines.
Frequently Asked Questions
Can I add more alternatives?
Yes—use the custom activity field or tweak the code to include favorite hobbies. Think creativity, community, or self-care.
What if I relapse into doomscrolling?
Expect setbacks. Reduce friction by removing apps from your home screen and keeping a backup activity list handy.
How do I stay accountable?
Share weekly goals with a friend, log progress in a habit tracker, or schedule alternative activities in your calendar.
Does faster playback help?
Absolutely. Listen to podcasts or videos at 1.25×/1.5× to consume necessary content faster, freeing more time for offline pursuits.