DIGITAL BALANCE • CHECKLIST

Daily Screen Time Audit Tracker

A printable, tick-as-you-go tracker for seeing where your screen time really goes — so you can spend it on purpose instead of by habit.

6sections

24items

instantaccess

🔥 Action-focused · no theory

A six-section tracker that walks you through setting your starting point, preparing your space, following the core steps, protecting your energy, tracking what matters, and using AI to plan. Twenty-four checklist items you can work through and reuse every day.

Built for anyone who keeps losing hours to their phone and wants to see exactly where they go.

🔓 Get Instant Access

✓ Instant PDF download

✓ Action-focused, not theory

✓ Read on any device, lifetime access

SOUND FAMILIAR?

The hours vanish into the screen, and you’re not sure how

You pick up your phone for a minute and lose an hour

A quick check turns into endless scrolling, and the time disappears before you’ve registered it’s gone.

The built-in screen-time number doesn’t tell you much

A daily total without context doesn’t show which moments matter or which habits are quietly eating your time.

You promise to cut back, then nothing changes

Vague intentions to use your phone less don’t stick, because there’s no record showing what to actually change.

WHAT’S INSIDE

Inside the tracker, 6 sections and 24 items

Set the Starting Point

Pick one clear reason, shrink the audit to its smallest useful version, and set a visible cue to actually run it.

Prepare the Right Space

Set up a low-friction way to log as you go, with your tracker and next step decided before you start.

Follow the Core Steps

Run the audit in a repeatable order — check in, log each session, and close with a short review of what you saw.

Protect Energy and Safety

Keep the audit gentle on yourself, favor consistency over a dramatic detox, and watch for the toll of constant scrolling.

Track What Matters

Log the basics after each session and watch for weekly patterns across sleep, stress, and schedule rather than judging one day.

Use AI for Planning

Turn your schedule into a realistic screen-time plan, ask for easier versions of any routine, and treat AI suggestions as drafts.

🌿

See where your time actually goes

Download the tracker instantly, print it, and start auditing your screen time so you can reclaim the hours that matter.

🔓 Get Instant Access

How much does shipping cost?

We are glad to bring our customers great value and service. That’s why we provide fast shipping from our Fulfillment Center in California by UPS and USPS.

What countries are you delivering to?

As of now, we’re delivering to the United States only.

How can I track my parcel?

Once your parcel has left our Fulfillment Center, you will receive an email with a tracking number to monitor your parcel movements.

Can you ship my order to a business address?

Yes, you can write your business address in your order details if it’s more convenient to you.

Can you ship my order to a PO Box address?

Yes, you can select delivery to a PO Box if it’s more convenient to you.

Can you ship my order to APO or FPO military addresses?

Yes, we ship anywhere in the United States, and to all US territories and military APO/FPO addresses.

What happens to my parcel if it is delivered while I’m not there?

Depending on the destination and the package size, your parcel will be left in your mailbox or on your porch, or it may be left with a neighbour.

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Daily Screen Time Audit Tracker

Daily Screen Time Audit Tracker

The hours vanish into the screen, and you’re not sure how

You pick up your phone for a minute and lose an hour

The built-in screen-time number doesn’t tell you much

You promise to cut back, then nothing changes

Inside the tracker, 6 sections and 24 items

Set the Starting Point

Prepare the Right Space

Follow the Core Steps

Protect Energy and Safety

Track What Matters

Use AI for Planning

See where your time actually goes

How much does shipping cost?

What countries are you delivering to?

How can I track my parcel?

Can you ship my order to a business address?

Can you ship my order to a PO Box address?

Can you ship my order to APO or FPO military addresses?

What happens to my parcel if it is delivered while I’m not there?

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Free & Easy Returns

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