How many hours do you think you spend on your phone every day?
From endless notifications and all-day access to your emails, to watching TikToks all night long, we really don’t realise just how much constantly being on our phones impacts our well-being.
With May being Mental Health Awareness Month, it’s a good time to have a look at just how much digital overload impacts our mental health, and what we can do to protect our minds while still staying connected.
What is digital overload?
Digital overload, also known as digital fatigue or information overload, happens when we consume more digital content than our brains can effectively process.
While you might think that constantly being connected is harmless, it can, in fact, lead to stress, anxiety, sleep disturbances, decreased productivity, and a general feeling of being overwhelmed or mentally drained.
Why it matters for mental health
Research shows that excessive screen time, especially on social media, is associated with increased rates of anxiety, depression, and loneliness.
Constant digital stimulation disrupts our ability to focus, rest, and fully engage in the present moment, core components of good mental health.
Tips for managing digital overload
Set boundaries with technology
Designate “no screen” times during the day, such as the first hour after waking or during meals.
Use digital wellbeing features on your phone to limit time spent on certain apps.
Turn off non-essential notifications to reduce distraction and stress.
Practice intentional use
Ask yourself why you’re using a device before opening it: is it purposeful, or out of habit?
Create tech-free zones in your home, like bedrooms, bathrooms, or the dinner table, to encourage living in the moment.
Schedule digital detox periods
Take mini digital detoxes weekly, whether it’s a few hours or a full day, to unplug and reset.
Try a “tech Sabbath,” where you disconnect from digital devices one day each week.
Reintroduce analogue habits
Swap some screen-based activities with offline alternatives: read a physical book, journal, or go for a walk.
Practice mindfulness or meditation to recalibrate your attention and reduce overstimulation.
Be mindful of your digital diet
Curate your digital environment: unfollow accounts that drain you and follow those that inspire or uplift.
Limit exposure to distressing news and content that doesn’t serve your well-being.
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Lifestyle
