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Weekly Screen Time Tracker
A one-page log for seven days. Tracking alone shifts behaviour before you change anything, which is why week one is observation only.
Weekly Screen Time Tracker
Fill this in each evening for a week. Don't change anything yet — the point of week one is an honest baseline. Your phone reports the daily total; the pickup count and the two questions are what actually reveal the pattern.
| Day | Total | Pickups | Worst app | When did it get away from you? | What were you avoiding? |
|---|---|---|---|---|---|
| Mon | |||||
| Tue | |||||
| Wed | |||||
| Thu | |||||
| Fri | |||||
| Sat | |||||
| Sun |
At the end of the week, look for the two or three time windows that repeat. Almost everyone loses the same stretches: the first minutes after waking, the gap before sleep, and one dead period in the afternoon.
Change one window next week. Not all three.
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