In today’s always‑connected world, technology has become woven into almost every aspect of our lives. Smartphones, tablets and laptops help us stay in touch with friends and family, access information within seconds, and work or study from virtually anywhere. For many of us, these devices feel like lifelines.
Yet, while technology has brought huge benefits, it has also introduced new challenges for our mental health and overall wellbeing. Many people—particularly teens and young adults—find themselves spending hours scrolling through social media, reading endless streams of alarming news, or juggling multiple screens throughout the day. This constant exposure often leads to digital fatigue, anxiety, sleep disruption and a feeling of being “always on”.
The Rise of Doomscrolling
One of the biggest culprits of digital fatigue is doomscrolling—the habit of consuming a never‑ending feed of negative or distressing content, often late into the night. Whether it’s political turmoil, world crises or unsettling celebrity scandals, our brains are naturally wired to pay attention to potential threats. Online, however, this instinct keeps us glued to our screens far longer than we realise.
Why we doomscroll:
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The dopamine effect: Social media apps are designed to capture our attention through likes, shares and endless feeds, releasing small “hits” of dopamine that keep us coming back for more.
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The fear of missing out (FOMO): Many young people feel they need to be constantly updated or risk missing something important.
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A false sense of control: Reading more and more news can feel like we’re staying informed and prepared, when in reality, it often heightens anxiety and helplessness.
Digital Overload and Mental Health
Spending too much time online has real consequences:
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Sleep problems – The blue light from screens suppresses melatonin production, making it harder to fall asleep and affecting sleep quality.
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Increased anxiety & low mood – Consuming a constant stream of negative content and comparing ourselves to others’ “highlight reels” can worsen stress, self‑esteem and feelings of hopelessness.
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Reduced attention and focus – The habit of switching between apps, messages and tabs can make it harder to concentrate and retain information.
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Physical discomfort – Eye strain, headaches, “tech neck” and posture‑related pain are all signs of digital overload.
For teenagers and young adults, the risk is even higher because their brains are still developing—particularly areas related to emotional regulation and impulse control.
Good Tech vs. Bad Tech
Not all technology is bad for our wellbeing. In fact, when used intentionally, technology can actively improve mental health and help build positive habits.
Bad Tech Habits
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Mindless scrolling late at night.
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Using social media as the main source of validation or self‑worth.
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Overexposure to negative news or online conflict.
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Constant notifications and interruptions throughout the day.
Good Tech Habits
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Mental health apps that provide guided meditation, breathing exercises, journaling tools or therapy resources.
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Sleep and wellness trackers that encourage better rest, hydration, exercise and mindfulness.
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Educational tools that expand knowledge, improve productivity and inspire creativity.
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Communication platforms that help maintain meaningful relationships when used consciously.
The key difference is purpose and balance. Good tech is used intentionally and supports mental wellbeing, whereas bad tech drains energy, increases anxiety and consumes time without purpose.
How to Manage Screen Time and Build Digital Wellness
Digital wellness is about finding a healthy balance—using technology in ways that serve your goals and wellbeing, rather than letting it control you.
1. Set Boundaries and Limits
Use built‑in screen‑time features or apps to monitor and limit daily usage. Focus on reducing unnecessary late‑night scrolling, which can interfere with sleep and mood.
2. Create Tech‑Free Spaces
Designate areas (like the bedroom or dining table) where phones and laptops are not allowed. This encourages presence, relaxation and face‑to‑face connection.
3. Turn Off Non‑Essential Notifications
Reduce distractions by disabling unnecessary alerts. Decide which apps truly require immediate attention—and which can wait.
4. Curate Your Digital Feed
Follow accounts that inspire, educate or bring joy, and unfollow or mute those that cause stress, anxiety or negativity.
5. Use Tech for Wellness
Consider apps for meditation, mood tracking, nutrition and exercise. Schedule regular breaks for movement, mindfulness or simply looking away from screens.
6. Prioritise Offline Activities
Balance digital time with real‑world experiences: walking outdoors, spending time with friends, taking up a hobby, or practising relaxation techniques.
Supporting Teens and Young Adults
Parents, carers and educators have a key role in promoting healthy digital habits:
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Model balanced use: Young people notice how adults interact with technology.
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Talk openly about online content: Discuss how different online experiences make them feel.
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Encourage “good tech”: Recommend apps and tools that support mental health, education and creativity.
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Promote offline balance: Encourage sports, art, music, volunteering or simply spending time in nature.
The Future of Digital Wellness
As technology evolves, so too must our approach to managing it. Many tech companies are now integrating features like “Do Not Disturb” modes, wellness reminders and screen‑time limits. But ultimately, digital wellness is personal. It comes down to choosing how we use technology, recognising what lifts us up, and letting go of what drags us down.
By setting boundaries, choosing positive tech experiences and staying mindful of how we spend our time online, we can prevent digital fatigue and protect our mental health. Technology is a powerful tool—let’s make sure it works for us, not against us.