Digital Burnout: Protect your mental health in a hyperconnected world

In today’s always-on world, our lives are deeply intertwined with technology. From endless notifications to back-to-back video calls, screens are a constant part of modern living. While digital tools can keep us connected, productive, and even supported, they can also take a toll on our mental health.

What Is Digital Burnout?

Digital burnout is the physical, emotional, and mental exhaustion caused by excessive use of digital devices. It often shows up as tiredness, irritability, reduced concentration, or even anxiety when you’re away from your phone or laptop. With so many of us living and working online, it’s no surprise that our brains need a break.

Why Balance Matters:

Too much screen time doesn’t only increase stress and anxiety but also reduces social interaction and takes time away from healthy habits like exercise and hobbies.

But the good news? With a few mindful changes, you can regain control of your digital life and protect your mental wellbeing.

Here are a few simple ways to reduce your screen time:

• Track Your Screen Time: Check how much time you’re spending on your screens and aim to reduce it by a couple of hours (there are apps you can download to do this). Once your time is up, consider going for a walk or spending time with family and friends for some social interaction.

• Set Digital Boundaries: Avoid using screens during mealtimes or in social settings. Replace watching TV with playing games, reading, or going on a walk.

• Be Mindful With What You Consume: Not all screen time is bad - try prioritising and picking content that will improve your life rather than negatively impact it. Think about the apps you have on your device and ask yourself whether they’re adding or taking away from your life. This may involve deleting apps such as Netflix if you’re prone to binge watching tv, and downloading apps that promote mindfulness and wellbeing.

Offline Activities to Recharge

Making time for offline activities can help reset your nervous system and bring back calm.

• Catch Up with Friends

• Exercise

• Yoga and Mindfulness

• Drawing/painting

It’s all about finding that balance! Taking up these activities can be a powerful way to avoid constant mind stimulation, and digital burnout. For example, yoga will have you in the complete opposite state to scrolling, reacting, and responding. Instead, you will focus on breathing, stillness, and presence. Being outdoors will connect you to new surroundings, reducing stress and promoting a healthier lifestyle.

Managing Digital Burnout at Work

• Set Digital Boundaries and Breaks: Even whilst being in the office, set yourself mini scheduled breaks to get away from the screen and focus on something else. This could be as simple as grabbing a quick coffee, a few laps around the office, or a quick stroll outside.

• Prioritise Offline Activities During/Outside of Work: Look for alternatives to using screens, such as writing in a notebook or reading from a physical book. After a busy day in the office, try and make plans that are tech-free and support your mental health.

• Create a Healthier Work Environment: Manage your notifications by checking emails consistently, adjust your workspace to support your wellbeing, and if possible swap digital work activities with tech free ones, such as in person meetings rather than on a call.

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Libby Adler (@foodwithlib)

A food blog by an aspiring nutritionist, food product developer and marketer. Sharing fun, creative content on recipe development, restaurant reviews, cuisine critiquing and health and wellbeing.