In a world that never disconnects, finding moments of calm is more important than ever. The constant flow of notifications and social comparison can impact mental wellbeing. Technology is not the enemy, but our usage patterns need design.
The always-on culture
Hyper-connectivity gives us instant information and easier care access, but it can also create an expectation of constant availability. That ongoing pressure contributes to burnout and anxiety.
Many Australians now spend several hours each day on digital devices. The better question is not whether to disconnect entirely, but how to use technology in ways that support health.
Digital wellbeing is about building habits where technology supports your values, rather than dictating your schedule.
Signs of digital burnout
Common indicators include:
- Phantom vibration syndrome: Feeling your phone buzz when it hasn't.
- Sleep disturbances: Difficulty falling asleep after late-night scrolling.
- Reduced focus: Struggling to stay on a single task for more than a short period.
- Social comparison: Feeling inadequate after viewing highly curated content.
Practical strategies for balance
1. Use micro-breaks
Every 20 minutes, step away from your screen briefly. These short resets reduce cognitive load and support better focus over longer sessions.
2. Create tech-free zones
Keep one room, such as your bedroom, free from late-night device use. This can improve sleep quality and recovery.
3. Practice intentional scrolling
Before unlocking your phone, define the purpose. When there is no clear task, try a short offline alternative first.
Need professional support?
If low mood, anxiety, or overwhelm is persistent, speak with a clinician. Click Clinic offers confidential telehealth sessions with qualified mental health professionals.
Book a mental health consult