Free template · Excel & Google Sheets
Free Screen Time Tracker Spreadsheet (Excel & Google Sheets)
Most people guess their screen time is half what it really is. This sheet makes the real number boring, visible and — over a few weeks — smaller.
No sign-up, no email. Opens in Excel, Google Sheets, Apple Numbers and LibreOffice.What's inside
- Separate weekday and weekend allowances
- A borrow-from-tomorrow column that repays itself the next day
- Within-plan check that turns green or red automatically
- Hours reclaimed, running total and a one-year projection
- Monthly chart of average hours per day
Preview
Yellow cells are the ones you type in. Everything else calculates.
| Date | Allowance | Used | Borrowed | Under / over | Within plan? |
|---|---|---|---|---|---|
| Thu 12 Nov | 120 | 95 | 0 | +25 | Yes |
| Fri 13 Nov | 120 | 140 | 15 | −5 | No |
How to use it
- Open Settings and type your weekday and weekend allowance in minutes.
- Each evening, open iPhone Settings › Screen Time and type today's total into the Daily Log.
- If you went over on purpose, type it in 'Borrowed from tomorrow' — the sheet takes it back from tomorrow's allowance.
- Check the Dashboard on Sundays. The within-plan rate matters more than any single day.
Using Google Sheets?
Upload the file to Google Drive, then open it with Google Sheets. Formulas, drop-downs and colour rules carry over.
A tracking tool for your own habits, not medical or psychological advice.
Time Debt: Screen Time
Time Debt does this automatically with real app blocking through Apple's Screen Time, so borrowed minutes are enforced instead of remembered.
Get it on the App StoreQuestions people ask
- How do I find my real screen time on iPhone?
- Open Settings, tap Screen Time, then See All App & Website Activity. Use the daily total, not the weekly average.
- Does this work in Google Sheets?
- Yes. Upload the .xlsx to Google Drive and open it with Google Sheets; all formulas and colour rules carry over.
- What is a realistic daily allowance?
- Start 15–20% below your current average rather than at an ideal number. A budget you keep beats a strict one you abandon.
Share or reuse
This template is free to use, share and adapt under CC BY 4.0. If you post it on your site, please link back to this page.