How does your screen time compare to others your age? Whether you're checking your own habits or concerned about someone else's, data provides useful context.
Here's what current research tells us about average screen time across different age groups - and what experts recommend.
Average Screen Time by Age Group
Children (Ages 2-4)
Average: 2.5-3 hours per day Recommendation (AAP): 1 hour max of high-quality programming with adult interaction
Children in this age group often exceed recommendations significantly. Screen exposure has increased dramatically in recent years.
Children (Ages 5-8)
Average: 3-4 hours per day Recommendation: 1-2 hours of quality content
School-age children typically have more screen access and less supervision than younger children.
Tweens (Ages 8-12)
Average: 4-6 hours per day (entertainment screens only, excluding school) Recommendation: 2 hours maximum, with most time being educational
This age group shows rapid increases in independent screen use, particularly social media on parents' accounts.
Teens (Ages 13-18)
Average: 7-9 hours per day (entertainment screens) Recommendation: Limited, with balance for sleep, physical activity, and face-to-face interaction
Teenagers have the highest screen time of any age group. Social media, gaming, and streaming dominate usage.
Young Adults (Ages 18-24)
Average: 6-8 hours per day Recommendation: No official limit, but experts suggest under 4 hours non-work related
This demographic is highly mobile-centric, with smartphones accounting for the majority of screen time.
Adults (Ages 25-34)
Average: 4-6 hours per day (personal use) Recommendation: Under 2 hours of recreational use is associated with better mental health outcomes
Peak productivity years, but also peak social media engagement.
Adults (Ages 35-44)
Average: 4-5 hours per day Recommendation: Similar to younger adults
Balancing career, family, and personal screen use. Often managing children's screen time while struggling with their own.
Middle-Aged Adults (Ages 45-54)
Average: 3-4 hours per day Recommendation: Similar to younger adults
Typically less social media focused, more traditional media consumption (news, streaming).
Older Adults (Ages 55-64)
Average: 4-5 hours per day Recommendation: No set limit; focus on quality over quantity
Increasing comfort with technology. More tablet use relative to smartphones.
Seniors (65+)
Average: 4-5 hours per day Recommendation: No set limit
Highest growth demographic in recent years. Television still dominates, but smartphone adoption is increasing.
Breakdown by Platform
Average daily time spent on major platforms (across all ages):
| Platform | Average Daily Use |
|---|---|
| TikTok | 95 minutes |
| YouTube | 74 minutes |
| 53 minutes | |
| 49 minutes | |
| Snapchat | 35 minutes |
| Twitter/X | 34 minutes |
| 32 minutes |
Note: These numbers are for active users only. Total time is distributed across multiple platforms for most people.
How Screen Time Has Changed
Year-Over-Year Growth
| Year | Average Daily Screen Time (Adults) |
|---|---|
| 2019 | 3 hours 15 minutes |
| 2020 | 4 hours 30 minutes (pandemic spike) |
| 2021 | 4 hours 45 minutes |
| 2022 | 4 hours 37 minutes |
| 2023 | 4 hours 25 minutes |
| 2024 | 4 hours 40 minutes |
| 2025 | 4 hours 49 minutes |
| 2026 | 4 hours 54 minutes (current) |
Screen time surged during the pandemic and has remained elevated, with slow continued growth.
Smartphone Pickups Per Day
The average person picks up their phone:
- 96 times per day (once every 10 minutes while awake)
- First check within 10 minutes of waking
- Last check within 10 minutes of sleeping
What the Research Says About Health Impact
Mental Health Correlation
Studies consistently show correlation (not necessarily causation) between high screen time and:
More than 4 hours daily non-work screen time is associated with:
- 47% higher risk of depression symptoms
- 60% higher risk of anxiety symptoms
- Decreased life satisfaction
- Poorer sleep quality
The strongest negative associations are with:
- Social media (more than educational content)
- Passive scrolling (more than active creation)
- Evening use (more than daytime)
- Solo use (more than social co-viewing)
Physical Health Impact
Extended screen time correlates with:
- Increased sedentary behavior
- Higher obesity rates (especially in children)
- Eye strain and headaches
- Neck and back pain
- Disrupted sleep patterns (blue light interference)
The Nuance
Not all screen time is equal. Research suggests:
- Video calls with family/friends: Positive impact
- Educational content: Neutral to positive
- Passive social media scrolling: Negative impact
- Active content creation: Neutral to positive
- Late-night use: Consistently negative for sleep
Expert Recommendations
American Academy of Pediatrics (AAP)
Under 2 years: No screen time except video chatting 2-5 years: 1 hour/day maximum of high-quality programming 6+ years: Consistent limits that don't interfere with sleep, physical activity, or face-to-face interaction
World Health Organization (WHO)
Under 1 year: No screen time 1-4 years: Less than 1 hour/day All ages: Sedentary screen time should be limited; when sedentary, reading/storytelling preferred
Mental Health Professionals
Most recommendations for adults center around:
- Under 2 hours of recreational screen time
- No screens 1 hour before bed
- Screen-free meals
- Daily phone-free periods
- Social media should not be the primary form of social interaction
How to Check Your Screen Time
iPhone
Settings → Screen Time → See All Activity
Shows:
- Total screen time
- Most used apps
- Pickups per day
- Notifications received
Android
Settings → Digital Wellbeing & Parental Controls
Shows:
- Screen time
- Unlocks
- Notifications
- App-specific usage
Key Metrics to Track
Total daily screen time: The headline number Pickups per day: How often you mindlessly check First pickup time: How quickly after waking Social media total: Often the most problematic category Before-bed usage: Critical for sleep quality
If Your Screen Time Is Too High
Don't Rely on Willpower
Research is clear: willpower alone rarely works for reducing screen time. Apps are designed to overcome willpower.
Create Friction
- Delete social media apps (access through browser if needed)
- Turn off notifications for all non-essential apps
- Move phone charger out of bedroom
- Use screen time limits with passcodes
Replace the Behavior
Screen time often fills emotional needs:
- Boredom → Have alternative activities readily available
- Anxiety → Learn coping techniques that don't involve screens
- Social → Prioritize face-to-face interaction
Use Tools
Apps that limit screen time can help:
- Built-in Screen Time (iOS) or Digital Wellbeing (Android)
- Third-party app blockers
- Apps that add friction before social media access
One effective approach: apps like Repscroll that require physical exercise before unlocking social media. You want to check TikTok? Do 20 pushups first. This adds a "pause" that often reveals you didn't really need to check - and if you do, you got some exercise. Users typically see 40-60% screen time reduction.
Gradual Reduction
Cutting from 6 hours to 1 hour overnight usually fails. Try:
- Week 1: Reduce by 30 minutes
- Week 2: Reduce by another 30 minutes
- Continue until at target level
Sustainable change happens incrementally.
The Bottom Line
Average screen time continues to rise. Being "average" in this case doesn't mean healthy.
Use the statistics as a benchmark, not a goal. If your screen time exceeds recommendations and impacts your wellbeing, that's what matters - not how you compare to others who might also be struggling.
Small reductions compound. Going from 5 hours to 4 hours daily saves 365 hours per year. That's over two weeks of waking time redirected to other activities.
Ready to reduce your screen time without constant willpower battles? Repscroll makes you exercise before opening social apps. Most users reduce their scrolling time by 40-60% in the first two weeks - and gain strength as a side effect. Download free on the App Store.