Free screen-time plan generator
A good screen-time plan has four parts: a realistic daily allowance, different weekday and weekend limits, protected hours for focus or sleep, and a clear rule for extra time. Build yours below and print it. Nothing is sent anywhere.
| Day | Allowance | Borrowing | Focus | Bedtime |
|---|
Tips for a plan you'll keep
- Start near your real usage. Check Settings › Screen Time for your current average, then set your allowance a little below it rather than cutting it in half.
- Limit the apps, not the phone. Put the apps you lose time in into the plan; keep messages, maps, banking and anything essential outside it.
- Decide extra-time rules in advance. A small daily cap and a minimum for tomorrow stop one late night from wrecking the week.
- Review weekly. Adjust by 10–15 minutes at a time.
A printed plan does not block anything by itself. To apply it on iPhone you need an app that uses Apple's Screen Time permission, such as Time Debt, or Apple's own Screen Time settings.
Related: borrowing calculator · block social media at night · family screen-time rules
Questions
How much daily screen time should I allow myself?
There is no universal number. Start slightly below your current average for the apps you want to cut back on, then adjust by 10–15 minutes each week.
Should weekends have a different limit?
Many people find a slightly larger weekend allowance more realistic. Time Debt supports separate weekday and weekend allowances.
Does this generator activate anything on my phone?
No. It runs in your browser and only produces a sample plan you can print or save as a PDF.
Extra screen time today costs time tomorrow.
Set your limit, borrow deliberately when you need to and see exactly how tomorrow adjusts. Free core plan, no account.