Many people are becoming increasingly aware of how much time they spend on their devices. In my clinical work, I often hear clients reflect on their screen habits and feel surprised by just how much of their day is spent online. Rather than attempting a complete disconnection from technology, I encourage a more balanced approach – a “soft digital detox.” This involves making small, intentional changes that reduce overexposure while helping to retrain the brain away from an “always-on” state.

When we engage in constant digital activity, the nervous system remains in a state of heightened activation. Every notification can trigger a stress response, and the anticipation of checking messages or social media keeps the brain alert. Over time, this can contribute to anxiety and make it more difficult for the body to settle into a relaxed state.

Simple adjustments, such as limiting app use, turning off non-essential notifications, or even using grayscale or ‘Night Shift’ mode to reduce visual stimulation, can begin to shift this pattern. Therapy can also be helpful in addressing the emotional drivers behind unhealthy technology use.

How does technology contribute to burnout and depression?

Burnout is becoming increasingly common in our digital age, and constant connectivity plays a significant role. Technology often blurs the boundaries between work and personal life. Many people find themselves checking emails late at night or thinking about work during times that should be restorative. This lack of separation prevents genuine rest and recovery.

There is also a strong link between technology use and depression. In some cases, individuals who are struggling emotionally may turn to their devices as a way to escape or numb difficult feelings. While this can offer temporary relief, it can reinforce a low mood over time. When people reduce their digital engagement, one of the first improvements is often sleep. Better sleep quality has a profound impact on mood regulation, anxiety levels, and overall well-being.

Should you do a full detox or make gradual changes?

Although the idea of completely switching off from technology can be appealing, it is rarely sustainable. In my experience, gradual change is far more effective. Sudden and extreme restrictions can create a sense of deprivation, which often leads people to revert back to previous habits. Instead, I recommend setting manageable boundaries that allow your brain to adjust over time. This might include:

• Removing certain apps from your home screen
• Turning off notifications after work hours
• Keeping phones out of the bedroom.

These small changes help build sustainable habits. As you begin to notice the benefits, you can gradually introduce additional boundaries.

How can you tell if your technology use is unhealthy?

It’s important to look beyond screen time alone and consider the wider impact on your life. Unhealthy patterns may include:

• Staying up late scrolling despite knowing you’ll feel exhausted
• Choosing screen time over spending time with loved ones
• Feeling unable to disconnect.

These behaviours suggest that technology use may be affecting your health, relationships, and overall functioning.

How do you set realistic boundaries with technology?

Setting boundaries begins with awareness. I recommend tracking your screen time over the course of a week to understand where your time is going. This can help identify patterns and highlight areas that may need attention. Once you have that insight:

• Focus on the most problematic habits
• Set one clear, achievable boundary
• Avoid trying to change everything at once.

For example, you might decide not to use your phone during meals, limit email checking to specific times, or keep devices out of the bedroom. It’s equally important to replace these habits with activities that feel genuinely rewarding – such as reading, walking, journalling, cooking, or spending uninterrupted time with others.

How can you break habits like doom-scrolling?

Habits such as doom-scrolling or compulsive checking are not random – they serve a purpose. Often, they meet underlying needs such as:

• Seeking connection
• Looking for distraction
• Regulating stimulation
• Avoiding difficult emotions.

Understanding what drives the behaviour is key to changing it. For neurodivergent individuals, including those with ADHD or autism, stimulation can play an important regulatory role. In these cases, it’s especially important to find alternative ways to meet those needs. For example:

• Movement or hands-on activities can provide stimulation
• Grounding techniques can help with emotional overwhelm
• Structured downtime can replace passive scrolling.

Therapy can support this process by helping individuals identify triggers and develop personalised strategies that align with their emotional and cognitive needs. Importantly, the goal is progress – not perfection. Making the old habit less accessible and the new behaviour easier to maintain is often the most effective approach.

What are the benefits of a digital detox?

Even moderate reductions in screen time can lead to noticeable improvements. Sleep often improves within the first week, as reduced exposure to blue light allows the body’s natural rhythms to regulate. Better sleep then supports improved mood, reduced anxiety, and increased focus. Other benefits include:

• Enhanced concentration and memory
• Reduced procrastination
• Greater engagement with work and relationships
• A calmer nervous system.

Some individuals also experience improved self-esteem, as they spend less time comparing themselves to others online.

Creating a healthier relationship with technology

A digital detox does not require complete abstinence from technology. Instead, it’s about creating a more intentional and balanced relationship with the tools we use every day. By making gradual changes, setting realistic boundaries, and understanding the underlying drivers of your habits, it’s possible to reduce overwhelm and improve overall well-being.

If you’re finding that your technology use is affecting your mental health, seeking professional support can help you explore these patterns in more depth and develop strategies that work for you.