Technology is all around us. Whether you’re reading the latest news on a work laptop, scrolling social media, or opening a health app to check your daily steps – there’s no escaping it.

But how does all this mindless scrolling or round-the-clock news impact our mental health? Are you finding the right balance? And can you notice the signs telling you to switch off and take a digital detox?

We explore why we all should be checking in on ourselves and asking if we need a break from the screen. Of course, there are benefits to having health information and support at the touch of a button (for example connecting with long-distance friends or using online healthcare services), however, you could also be reaping the benefits of putting the tech away.

How much are we using technology?

Tablets, laptops, phones, smart watches, the majority of us use them on a daily basis but what are the numbers exactly? The latest stats from Ofcom's 2025 Online Nation report1 show that as a nation:

  • 95% of UK homes had internet access.
  • We spent an average of 4 hours 30 minutes a day on personal devices: smartphones, tablets and computers.
  • Smartphones accounted for the majority of online time for both genders (75% for men and 79% for women).
  • Google is still the most-used search service with 3 billion monthly UK web searches.
  • 97% of online adults visited a news service in May 2025, spending an average of 10 minutes on these services per day.

These numbers may seem alarming but connecting to the internet or using your phone is part of daily life for most of us. And there are benefits to having services now online, as well as information at the touch of a button.

For example, Mind’s report on men’s mental health stated that 22% of men would be more likely to seek support if they felt worried or low if it was made available online.2

In the 2024 GP Patient Survey, it highlighted that nearly 48% of people found it easy to contact their GP practice using the practice's website and nearly 45% found it easy to use the NHS app.3

But how do you know if you’re using technology too much?

Do I need a digital detox?

A digital detox refers to “a period of time when a person refrains from using tech devices…often seen as a way to focus on real-life social interactions without distractions. By forgoing digital devices, at least temporarily, people can let go of the stress that stems from constant connectivity."4

Questions to ask yourself are: 

  • Are you scrolling on your phone late into the night, keeping your mind active and making it harder to sleep?
  • Do you constantly check your phone, always having it there next to you?
  • Is your phone the first thing you reach for after waking up?
  • Is what you’re seeing online making you feel angry or anxious?
  • Are you neglecting responsibilities in favour of screen time?5

If you work within the digital space, then of course you can’t avoid all tech. However, if you’re struggling to set boundaries and recognise that any of the above is affecting your mental wellbeing then it might be time to undergo a digital detox.

What are the benefits of putting the tech away?

We’re not talking about ditching the tech forever, as there are some steps you can try before committing to a detox for a longer period of time:

  • If you’re watching TV in the evenings, try putting your phone in a separate room.
  • Switch to an alarm clock rather than relying on your phone, you can then charge it in a separate room and not be tempted by a bedtime scroll.
  • Try turning off the TV an hour or half an hour before bed and use this time to unwind and perhaps try some mindfulness techniques.

By taking some time to check in with yourself and ask “how am I doing”, it can help reset and improve your mental wellbeing. For example:

Reduced stress

Allow yourself some time to disconnect from negative news or from any social accounts that instantly make you feel unhappy. If you can pause your source of stress, you might find that the fear of missing out, worried thoughts or any feelings of comparison start to decrease.

Time

Have you ever totalled up how long you spend online before or after your work day? Instead of scrolling you could be strolling in nature and taking in your surroundings; appreciating the here and now.

>Read more: 10 health benefits of mindfulness

Better sleep

The blue light emitted from most of our devices suppresses the secretion of melatonin6, meaning our sleep patterns get disrupted. Try reducing screen time and keeping your bedroom as a space to relax and unwind, rather than as a room where you watch TV or browse your phone.

The lack of sleep can impact your health, for example increase blood pressure. “The less you sleep, the higher your blood pressure may go. People who sleep six hours or less may have steeper increases in blood pressure."7

Eye health

Spending long periods of time staring at a screen can cause discomfort, headaches and difficulty in focusing. Your eyes can also become dry and itchy, and if you have an existing eye condition, then regularly straining your eyes can make it worse.8

It's recommend to use the 20-20-20 rule:

“After every 20 minutes of screen time, take a 20-second break to look at something at least 20 feet away.”9

Whether you use your normal tech time to take a walk in nature or to meet up with friends or family, it’s all about finding what works for you. If you can strike a balance, then taking a digital detox when you start to notice the signs you’re doing too much, can help improve both your mental and physical health.

References

  1. Online Nation, 2025 report - Ofcom 
  2. Get it off your chest – Mind, Men's mental health
  3. GP Patient Survey 2024 – NHS
  4. How to do a digital detox? – Verywell Mind 
  5. 5 Reasons You Need a Digital Detox and How to Get Started - World Council for Health 
  6. The Benefits of a Digital Detox- World Council for Health 
  7. How does sleep impact your heart? - Heart Research UK
  8. 10 steps for digital eye strain relief - Moorfields Eye hospital
  9. Office work and computer use - The Royal National Institute of Blind People