We all know that screen time is more of an addiction than it is a need. It’s hard to believe, but the average American spends almost 10 hours per day on their phone or tablet! With this in mind, how can one track their screen time? Luckily for you, we’re here with some tips and tricks to help you find out just how much time you spend online.

Download an app like Momentum (available on iOS and Android).

This will automatically track your screen usage so that there are no mistakes about whether or not your phone was turned off when you were using it.

Create a “work” profile on Facebook.

If Facebook has become something of a distraction during work hours, create a profile that is only accessible from within the office. This way you won’t be tempted to check your personal account at work and will ensure that all of your time on Facebook counts as “work” hours.

Include social media as part of your workout routine.

No, we don’t mean to include scrolling through Instagram before and after you go for a run! Instead, try listening to podcasts or audiobooks on social sites like Twitter and Facebook while you’re working out. This will help keep distraction at bay and ensure that all of those hours spent “working” out are tracked.

Watching TV or listening to music?

If you’re watching a show on Netflix, for example, try opening your laptop instead of your tablet. This will ensure that all screens are accounted for and that the hours spent in front of them aren’t overlooked.

So there you have it! Writing down your screen time might seem like a tedious task, but if you’re serious about taking control of how much time you spend online, this is one small step that can make all the difference in helping to stop procrastination and distraction from creeping up on you again.