That's the daily average for 13–18 year olds, not counting schoolwork. Adults aren't far behind, at nearly 7 hours a day online. Apps are designed to keep everyone scrolling, so much of that time slips away without anyone choosing it. Look Up helps teens and their families take it back, one day at a time.
8h 39mteens on screens, per day, not counting schoolwork
≈ 130 days a year
awake and looking at a screen
What too much screen time takes from you
Screens are useful. The problem is the hours that go to endless feeds and autoplay, time we'd rarely choose to spend that way if we stopped to think.
Sleep
Teens need 8–10 hours a night and adults 7 or more. Late-night scrolling is linked to falling asleep later and sleeping worse. (American Academy of Sleep Medicine)
Focus
Notifications break concentration, whether it's homework, revision or work. Getting back on track after each interruption takes time.
People
Time on a phone often comes out of time with friends and family, even at the same dinner table.
Where you are, and where you want to be
Move both sliders. Your target becomes your daily goal in the tracker, and you can change it any time.
How Look Up works
Notice
Copy your daily total from Screen Time or Digital Wellbeing. It takes ten seconds.
Choose
Pick a daily target that feels achievable, and a reward you'll give yourself.
Put the phone down
A small daily challenge, a phone-down timer and a wind-down reminder help you do it.
See what you got back
Every minute under your target is time reclaimed, and it adds up.
For parents and families
Look Up is built for teens, and it works just as well for adults. It works best when the whole family does it together.
Do it together
Everyone uses Look Up on their own phone with their own target. Compare time reclaimed, not screen time, and try a phone-free dinner as a family.
Not a monitoring tool
Nobody can see anyone else's log. A teen's data stays on their own phone, so Look Up stays theirs.
Safe for under-18s
No account, no email, no ads and no tracking. Nothing is collected or sent anywhere.
You didn't lose screen time. You gained your time back.
Set a target, log yesterday, and see what you reclaim. No account, no email, no tracking, and your data stays on your device.
Good morning.
Time reclaimed
0m reclaimed this week
0m reclaimed since you started
You didn't lose screen time. You gained your time back.
–Screen time
3hDaily target
0mphone-free today
0 / 0days under target this week
This week
Wind-down time.
Log your screen time
–not logged
Which day?
Your streak
0days under target
–best streak
14 days agotoday
Rest day this week: available
Today
Today's phone-free challenge
Phone-down timer
Focus
25:00
Put your phone face down, start the timer, and do one thing.
0 phone-free minutes today
Tip of the day
Your progress
Your week, your month and your patterns, all worked out from what you've logged.
Your week
–Screen time
–Target
–Time reclaimed
–Days under target
–Longest phone-free session
–Challenges done
Before → now
When you started–per day
→
Now–7-day average
Tap a day to add or edit it
Part of a streakRest day (streak kept)
Your insights
Last 14 days
Your records
Best screen-time day–
Longest streak under target–
Most reclaimed in one day–
Most reclaimed in one week–
Longest phone-free session–
What you did with your time
When you log a day, add what you did instead of scrolling. It shows up here, so you can see what your reclaimed time became.
Your rewards
Promise yourself something worth putting the phone down for. Look Up doesn't buy or provide anything. It keeps the promise you made to yourself, and tells you when you've earned it.
Your Rewards
Milestones
You
Your time, your targets and your data. Everything here stays private.
Your time, one dot per year
This is an example based on age 15. Move the slider to make it yours.
2 Your daily target
At this target, you could reclaim about 0 days of waking life every year.
20years lived
60years ahead
–years on screens at this target
–years reclaimed vs. when you started
Estimate Not a prediction. Based on 16 waking hours a day, up to age 80, compared with your starting point of 5h a day.
Tap or hover over any dot.
Your targets
Daily target: 3h. Change it with the or the one above.
Count free-time screen use only, not schoolwork or work.
Wind-down hours
A calm reminder on the Today page during the hours you'd like to be off your phone, like before bed.
Your data
Private by design. No account, no email, no tracking. Everything is stored in this browser on this device.
Your backup is below. If the file didn't download, copy it and paste it into Import on your other device.
Choose a backup file, or paste a backup below.
This deletes every log, reward and setting. It can't be undone.
Taking part in a Look Up test?
Copy your tester summary and paste it into the feedback form. It's numbers only: no name, no notes, no exact times of day, and nothing is sent anywhere unless you paste it yourself.