We all know at this point that technology is a double-edged sword.
It helps us work faster, stay in touch, stay entertained, but it also has a sneaky way of making us feel overwhelmed, distracted, and weirdly disconnected. The problem isn’t that we use technology. It’s how we relate to it, how often we use it, and what it’s doing to our heads while we’re scrolling, switching tabs, or checking yet another notification.
Our relationship with tech is constant, often unconscious, and massively affects the way we think, feel, and focus. And if you’ve ever felt foggy, agitated, or inexplicably drained after a day online, you’re definitely not alone. Most of us are operating in a world where attention is a currency, and every app, site, or platform is designed to keep you hooked, not healthy. Understanding that dynamic is the first step toward taking back control.
Constant connection messes with your ability to focus.
Every time you get a notification—a ping, a buzz, a red dot—your brain gets a little hit of dopamine. It’s the same kind of chemical reward system that keeps people coming back to slot machines. The problem is, after a while, your brain starts to crave that stimulation, even when you’re trying to concentrate on something else.
Research from the University of California, Irvine found that it takes an average of 23 minutes to refocus after an interruption. If you’re constantly switching between emails, chats, feeds, and work tasks, you’re not multitasking, you’re fragmenting your attention, and it’s exhausting.
Your mental health suffers, too.
That habit of constant context-switching doesn’t just affect productivity; it wears you down mentally. When your mind is repeatedly forced to reorient itself, you never reach the deeper focus that leads to satisfying progress. That’s why a day spent “doing loads” can still leave you feeling like you accomplished nothing.
We often underestimate just how much tech has changed our tolerance for boredom. Even tiny gaps in the day—waiting for a lift, sitting on the train, queuing for a coffee—are now filled with screen time. That constant stimulation leaves no space for our brains to breathe.
Too much screen time can increase anxiety and low mood.
It’s easy to scroll without noticing how it’s affecting you. One minute you’re checking the news, the next you’re deep into a thread that leaves you feeling anxious or angry. And because this happens gradually, it’s hard to pinpoint exactly when your mood started to dip.
A large-scale study published in Nature Communications in 2022 found a link between high levels of digital media use and lower mental wellbeing, particularly among young adults. That doesn’t mean tech is the villain, but it does mean we need to get better at noticing how certain platforms and patterns are affecting us.
This isn’t just about time; it’s about tone.
Content that’s full of outrage, comparison, or disaster isn’t neutral. It sticks. And when you take that in over and over, it shapes your internal state. You become more reactive, more pessimistic, and less present. Who really wants to live like that?
We also now know that screen fatigue isn’t limited to the eyes. Prolonged use of devices, especially late at night, disrupts sleep, increases rumination, and makes it harder to wind down. That’s not just frustrating; it’s a direct hit to your mental and emotional stability.
Notifications hijack your sense of control.
There’s something about notifications that makes everything feel urgent, even when it isn’t. The constant alerts, pop-ups, and reminders chip away at your sense of autonomy. Instead of deciding what to focus on, you end up reacting to whatever your device throws at you. That reactive state isn’t just bad for productivity, it’s stressful. A study by researchers at Carnegie Mellon found that turning off notifications for just 24 hours significantly reduced stress and increased focus.
Even the sound of a notification can trigger a stress response, thanks to something called anticipatory stress. You don’t even need to check the message—just hearing the tone can change your attention and spike your adrenaline. That’s a huge amount of mental energy being burned for tiny, often meaningless updates.
Over time, this drip-feed of interruptions trains your brain to expect disruption. It becomes harder to enter into any state that requires deep thought, flow, or calm. You might sit down to write something, and 10 minutes later find yourself in your inbox, half-reading something unrelated. It’s not a lack of willpower; it’s a system designed to distract you.
The way you use tech matters as much as how much you use it.
It’s not just about screen time — it’s about screen quality. Passive scrolling, endless switching, and doom-scrolling the news are more draining than using your phone to message a friend, follow a recipe, or listen to music.
Research from the University of Pennsylvania found that limiting social media use to 30 minutes a day significantly reduced feelings of loneliness and depression after just three weeks. This suggests that conscious use with a clear intention has a completely different effect on mood than mindless use. Watching a film with a friend or chatting to someone over video can make you feel more connected. But falling down a YouTube rabbit hole or mindlessly checking Instagram stories can leave you feeling flat, even if you spent the same amount of time online.
What’s also important is understanding what your personal thresholds are. Some people can spend hours gaming and feel energised. Others find 15 minutes of Twitter (sorry, X!) deeply draining. There’s no universal rule, but there is value in tuning in to how you feel during and after your time online.
So what can you actually do?
Start by taking inventory. Notice how you feel before, during, and after using certain platforms. Are you more anxious after scrolling? Do you feel foggier after watching videos for an hour? Awareness is the first step.
Then, make a few changes. Turn off non-essential notifications. Try a focus timer when you need to work. Keep your phone out of reach during breaks instead of using it to fill every quiet moment. Install app blockers if needed, and give yourself screen-free time before bed. None of these are dramatic changes, but together, they help you take back a bit of control.
Alternative habits can help, too.
Instead of reaching for your phone first thing, try leaving it outside the bedroom and starting the day with a few minutes of quiet, music, or stretching. Instead of filling gaps in the day with news or social media, try a podcast or walking without your phone.
Because your brain isn’t broken; it’s just overwhelmed. And with a few tweaks, your relationship with technology can start to feel less like something that’s running you, and more like something you’re choosing. Technology can be useful, enriching, and even joyful. But only if you’re the one in charge.
