What's inside the screen time tracker
- Family Screen Rules
- Weekly Screen Time
- Daily Screen Log
- Earn Your Screen Time
- Screen-Free Ideas
- Unplug Challenge
- Monthly Summary
- Notes
See every page
All 12 pages of the US Letter version, exactly as they print. Tap a page to see it larger.
- 1. Cover
- 2. This Planner Belongs To
- 3. Contents
- 4. Family Screen Rules
- 5. Weekly Screen Time
- 6. Daily Screen Log
- 7. Earn Your Screen Time
- 8. Screen-Free Ideas
- 9. Unplug Challenge
- 10. Monthly Summary
- 11. Notes
- 12. Thank you page
Who this screen time tracker is for
This tracker is for families who want healthier screen habits for kids and adults alike. Phones, tablets, games and TV make it easy for hours to disappear, and many parents want a calmer balance without daily arguments. This tracker suits families with young children, tweens and teens, as well as adults who want to cut back on scrolling. Clear rules agreed together, plus fun screen-free alternatives, make limits feel fair instead of harsh.
How to use your screen time tracker
Agree family screen rules, track weekly and daily screen time, earn screen time, choose screen-free ideas, try the unplug challenge and review the month. Sit down as a family and write your screen rules, such as no phones at dinner or screens off an hour before bed. Track daily and weekly screen time for each person. Use the earn your screen time page so chores, reading or outdoor play unlock extra minutes. Pick activities from the screen-free ideas page when boredom strikes. Try the unplug challenge for a weekend or a week, and review the monthly summary together to celebrate progress.
Formats included
A4 PDF
For printing in most of the world (210 × 297 mm).
US Letter PDF
For printing in the US and Canada (8.5 × 11 in).
Digital PDF
Hyperlinked tabs for tablets and PDF annotation apps.
Ready to start?
Free downloadScreen Time Tracker questions
Can kids earn screen time?
Yes. Look for the "Earn Your Screen Time" page in the 12-page screen time tracker. Print the A4 or US Letter PDF as often as you need, or write in the digital version on a tablet. Every page is undated, so you can start any day and reprint a page whenever it fills up.
Are screen-free ideas included?
Yes. Look for the "Screen-Free Ideas" page in the 12-page screen time tracker. Download it free, print only the pages you need and add more copies of any page later. Print the A4 or US Letter PDF as often as you need, or write in the digital version on a tablet.
Is it for adults too?
Yes. Other pages in the 12-page screen time tracker include "Family Screen Rules", "Weekly Screen Time" and "Daily Screen Log", so related notes stay together. Every page is undated, so you can start any day and reprint a page whenever it fills up.
Is the Screen Time Tracker really free?
Yes, the Screen Time Tracker is completely free for personal use. Download the 12-page PDF without an account or email address, print it at home as often as you like and share the page link with friends. FolarraStudio is free to use. In the future, a few clearly labeled ads may help keep it free.
What size is the Screen Time Tracker?
The Screen Time Tracker comes in A4 (210 x 297 mm) and US Letter (8.5 x 11 inches), plus a hyperlinked digital PDF for tablets. Choose the file that matches the paper in your printer and print at Actual size or 100%, so nothing is cut off. Both paper sizes have the same 12 pages.
