Digital Burnout: How to Protect Your Mental Health in a Screen-Heavy World
By Ivy Psychology
We live in a time where our work, social life, and entertainment are all linked to screens. While technology connects us and provides endless opportunities, it can also lead to digital burnout – a state of mental and physical fatigue caused by constant screen use and online demands.
Many people do not realise they are experiencing digital burnout until their concentration, mood, or sleep starts to suffer. At Ivy Psychology, we see this becoming more common for clients of all ages, from school students to professionals working long hours on devices.
What is Digital Burnout?
Digital burnout happens when excessive use of screens (computers, phones, tablets, TVs) overwhelms your brain and body. It is often linked to:
Work overload due to constant emails, notifications, and virtual meetings
Blurring of work and personal time when home and office boundaries disappear
Information fatigue from scrolling through endless news and social media
Reduced real-world connection when most interactions are online
Signs You Might Have Digital Burnout
Eye strain, headaches, or neck and shoulder tension
Feeling mentally “foggy” or unable to focus
Reduced motivation and productivity
Irritability or emotional fatigue
Difficulty sleeping or disrupted sleep patterns
Loss of enjoyment in hobbies or activities away from screens
How to Prevent and Manage Digital Burnout
You do not need to give up technology to protect your mental health, but you can use it more mindfully.
1. Create screen boundaries
Set clear start and finish times for work or study.
Avoid checking emails or messages outside work hours where possible.
Use “Do Not Disturb” or notification limits on your devices.
2. Take regular breaks
Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
Stand up, stretch, and move every hour.
3. Prioritise offline activities
Schedule time each day for exercise, hobbies, or socialising without a device.
Keep at least one area of your home (such as the bedroom) screen-free.
4. Reduce information overload
Unfollow or mute accounts that cause stress or distraction.
Limit daily news or social media checks to set times.
5. Support healthy sleep
Avoid screens for at least 30–60 minutes before bed.
Use dim lighting and calming activities, such as reading or mindfulness, to wind down.
When to Seek Help
If you notice ongoing fatigue, mood changes, anxiety, or difficulty switching off from technology, professional support can help.
At Ivy Psychology, we work with clients to:
Build personalised routines that promote healthy screen habits
Manage the stress and anxiety linked to constant online engagement
Develop strategies to restore focus, energy, and balance
We provide in-home and telehealth services across Australia, with Medicare rebates available for eligible clients via a GP referral.
If you think digital burnout is affecting your wellbeing, contact our team today to take the first step towards a healthier balance with technology.
