The Doomscrolling Calculator looks at one specific question inside chronobiology and recovery science: what do your doomscrolling actually add up to? Instead of a vague feeling, it converts the everyday signals you already notice — caffeine after 2pm, actual sleep per night, daily recreational screen time, bedtime consistency — into a single score you can track, compare and act on.
The model is built on circadian research, sleep science and behavioral-energy modeling, the same foundation as our flagship routine calculator. Each input is weighted by how strongly that factor predicts real outcomes in the research; the formula and every weight are published below, so you can see exactly why your score is what it is — and argue with it if you like.
Adjust the sliders to match your situation honestly and the score updates live, along with the strongest factors pushing it up or down. Like everything on Quirkulator, the computation runs entirely in your browser: nothing you enter is ever transmitted or stored.
The formula
w1·caffeine late- Caffeine after 2pm (weight +0.5)
w2·sleep h- Actual sleep per night (weight -0.9)
w3·screen h- Daily recreational screen time (weight +0.9)
w4·sleep consistency- Bedtime consistency — 0 = chaos, 10 = same hour nightly (weight -0.8)
w5·social- In-person social time weekly (weight -0.5)
σ, μ- Sigmoid squash to 0–100, centered on typical values
How it works, step by step
- Rate each input honestly — the Doomscrolling score is only as good as your self-assessment.
- Watch the live score and note which factor the result panel names as your strongest driver.
- Read your band below — each range comes with a concrete recommended next step.
- Change one input to simulate a change in behavior and see how much the score moves — that sensitivity is the real insight.
- Re-take the assessment after a few weeks; trends across readings mean far more than any single score.
Worked examples
A low-signal scenario
With every input set well below typical — the quiet version of this situation — the model returns 52, landing in the “Chronically depleted” band. Your light, movement and sleep signals are working together. Whatever tiredness you feel is probably load, not rhythm — and recovers with normal rest.
A high-signal scenario
Push the main drivers well above typical and the score rises to 24 — the “Recharged” band. Your circadian system is likely running hours later than your obligations, and bed has become a stimulation zone. Gradual, consistent corrections beat heroic resets — and if exhaustion persists regardless, involve a professional.
How to read your score
Frequently asked questions
What does my Doomscrolling Calculator result mean?
It is a composite of the levers chronobiology says drive daily energy: light timing, sleep regularity, movement, and how much awake time leaks into bed. The bands translate the number into what your body is likely experiencing.
Why does the model care about WHERE I scroll?
Because beds are conditioning machines. Awake scrolling in bed teaches your brain that bed means stimulation, which measurably degrades sleep onset — the same hours on a couch cost far less.
Is my health data stored?
No. All computation runs locally in your browser; nothing is transmitted or saved.
How is this different from a sleep calculator?
Sleep calculators optimize when to sleep. This model looks at the waking behaviors — light, movement, bed use, consistency — that determine whether those sleep hours actually restore you.
Is spending a day in bed actually harmful?
An occasional recovery day is fine and arguably restorative. The research concern is chronic pattern: regular awake hours in dim light delay your circadian phase, suppress energy expenditure toward resting rate, and detrain the sleep-bed association.
When should I see a doctor rather than a calculator?
If fatigue persists despite reasonable sleep, or low mood and energy last more than two weeks, that pattern deserves a professional — persistent exhaustion has medical and psychological causes no lifestyle calculator can assess.