In an age where laptops replace notebooks, gaming together replaces social time, and social media platforms such as TikTok have become a key source for news, digital tools have become essential to young people’s lives. According to new OFCOM data, nearly one-fifth of 16 to 24-year-olds spend as many as seven hours online every day [1]. Digital Wellness represents a balanced, intentional relationship between technology use and personal health. For most students, it means leveraging digital tools to enhance learning while preventing the negative impacts of being online.
Why does Digital Wellness matter?
Research from the UK Royal Society for Public Health’s “Scroll Free September” campaign revealed that 65% of young people report feeling overwhelmed by their digital commitments, with social media platforms being particularly associated with anxiety and poor sleep [2]. More young people than ever before are developing unhealthy relationships with technology, which has a knock-on effect on their mental, physical and academic performance [3].
These challenges can be shown in a number of ways:
- The constant notifications can interrupt deep focus during lessons and revising.
- Late-night “doom scrolling” can result in fewer sleeping hours and worsened sleep quality, negatively impacting engagement and memorisation in class.
- Higher levels of anxiety associated with increased social media use can impact attendance, confidence and relationships at university.
- The accessibility to airbrushed, filtered, and retouched images on social media drastically impacts teenagers’ self-image, with 85% of young adults admitting that social media negatively affects the way they feel about their bodies.
Despite the real challenges students face regarding technology, it doesn’t need to threaten young people’s success. When it’s navigated mindfully and a healthy relationship is formed, it can be an excellent tool for academic performance.
Understanding Digital Wellness
How does technology affect young people?
In recent years, many studies have been published that explore the impact of being online on young people, which we’ll explore in further detail below.
Negative Effects
Whilst studies have shown a broad range of adverse effects of excessive technology use, some of the most common issues include:
- Negative self-image: Social media can have a very negative effect on young people’s self-image, with 46% saying it makes them want to change a part of their body through surgery permanently [4].
- Increases anxiety and mental health challenges: Many young people feel that being online harms their mental health, with 86% saying that social media use makes them feel anxious [4].
- Negatively impacts diet: Social media can hugely influence consumers’ relationships with food, with one study predicting that young people are exposed to food marketing around 30-189 times per week on social media. [5]. According to the same study, young people who were exposed to vloggers promoting sugary and fatty snacks went on to eat 26% more calories than those who weren’t.
- Obsessive behaviour around health: According to a new study by The Digital Health Generation, young people’s use of phone apps to monitor and improve their health has led to “obsessive behaviour, anxiety and terror.” [6]. This can lead to young people over-exercising and exacerbate disordered eating habits.
- Decreased attention span: According to a study in Canada, since technology use increased around the year 2000, the average attention span has reduced from 12 seconds to eight seconds [7].
Positive Effects
On top of the well-known adverse effects of technology comes a vast range of positive elements, including:
- Social connection: Online social interaction can promote healthy socialisation among teens, especially when they are experiencing stress or social isolation. In addition to being a great place to practice social interactions, technology can also keep young people in touch with their support network.
- Exploring hobbies and interests: Social media offers endless communities where young people can dive into interests and explore their passions. Over half of young people say that social media helps them learn more about their hobbies and interests [8].
- Improved social awareness: Young people can learn about people’s lives worldwide, exposing them to new ideas and global issues. This can be a great way to build empathy and awareness of the world beyond their own.
- Finding like-minded people and communities: Technology can allow young people to connect with like-minded people and communities that mirror their beliefs, interests and values. For example, studies have shown that social media may support the mental health and well-being of lesbian, gay, bisexual, asexual, transgender, queer, intersex and other youths by enabling peer connection, identity development and management, and social support. This benefit isn’t just isolated to young adults in minority groups, with 58% of young people reporting that social media makes them feel more accepted, and 67% report feeling like they have people who can support them through tough times [9].
The science between screen time and brain function
The relationship between technology and brain function has become a critical area of research as screens increasingly dominate our daily lives, further accelerated by COVID-19. With students spending up to 40 hours a week online, it’s undeniable that prolonged exposure to screens has a measurable impact on our brain function.
One study [5] showed that in adults ages 18-25, excessive screen time causes thinning of the cerebral cortex, which is responsible for processing memory and cognitive functions such as decision-making and problem-solving. A second study found that adults with excessive screen time had lower grey matter volume which can cause a decline in mental functions, memory, emotions and movement [10] so any reduction can cause challenges for university students.
Additional research that is particularly concerning for students found that phone interruptions during study sessions can lead to a 37% reduction in effective learning time, as the brain requires approximately 23 minutes to re-calibrate and fully refocus [11].
However, not all screen time affects brain function equally, with most research distinguishing between:
- Active Engagement: Creating content, engaging in online learning or purposeful research.
- Passive Consumption: Mindless scrolling, background video watching or unsocial social media browsing.
“Passive screen time is like eating sugar but for your brain. It “tastes” good, and you want it now, but you’re not feeding yourself. You’re not giving your brain any nutrition.”
Jacob Walter-Loeffler, Stanford Medicine
The different frameworks for digital management
As universities and students grapple with technological integration, several frameworks have emerged for managing our digital habits.
Digital Minimalism advocates for a more selective approach—using technology that only aligns with core values and removing everything else. While this is generally an accepted theory, over a quarter of young people admit that while they know they need to limit their screen time, they struggle to do so [12], highlighting the difficulty of implementing Digital Minimalism.
Digital Detox represents the most restrictive approach, encouraging a temporary, complete abstention from digital technology. It’s a fairly common practice, with over a third of UK consumers eager to participate in a digital detox at the start of this year [13]. However, only a fifth of people actually took part in a Digital Detox [14], and research has shown that whilst short-term benefits can be gained, consumers tend to partake in a post-detox binge [15], indicating that digital detoxes are unlikely to result in long-term changes in habits.
Digital Wellness refers to the practice of maintaining a healthy relationship with technology to promote mental, physical and emotional well-being. It involves being mindful of how technology affects us on an individual level and trying to find a balance across screen time, tech-related stress and healthy digital habits. Rather than focusing on reduction, it promotes mindful engagement.
The consensus from UK researchers suggests that digital wellness—with its emphasis on intentional use rather than arbitrary restrictions—provides the most sustainable framework for young people who must navigate both personal technology use and academic digital requirements.
With 70% of people wanting to reduce their screen time and technology use, we try to make this process as friction-free as possible by providing guidelines and small actionable steps that people can take to address their digital overconsumption.
Common digital wellness challenges faced by young people
Digital Dependence and Compulsive Checking
A study by Ofcom found that young people check their phones an average of 96 times per day—approximately once every ten minutes during waking hours [16]. One survey found that 67% of young people have experienced “phantom vibration syndrome”, where they perceive notifications even when none have occurred [17]. This constant checking behaviour has been linked to decreased attention spans, increased anxiety, and a significantly harder time spent online.
Comparison Culture
Young people are particularly vulnerable to comparison culture due to how social media can affect and help form our identity. The profile we create is made up of the parts of our identity that we like best and want to present to the world, whilst the feedback we get in terms of likes, followers, and interactions feeds our need for belonging and acceptance.
Current research indicates that girls are more likely to have lower well-being on social media due to a number of reasons, including the targeting of beauty-related ads, the growing population of ‘fitspiration,’ and the mass adoption of filters that constantly present idealised and unrealistic images. This constant culture of comparison to others online has significant adverse effects, with 9 out of 10 young people saying that they see themselves negatively and feel dissatisfied with their life after browsing social media, and 75% of people wanting to change aspects of their bodies and appearance [4]. Comparison culture doesn’t just impact young peoples’ self-image, but it also affects their mood, with 48% reporting to have experienced a low mood and 28% reporting to have experienced depression as a result of comparing themselves to others online [4].
Sleep Disruption
Nighttime use of electronics can affect sleep by simulating the effects of light from digital screens. Blue light stimulates parts of the brain that make us feel alert, energising us at bedtime when we should be winding down. Not only does it make it harder to fall asleep, but it can also reduce REM sleep and sleep quality.
Digital Boundaries and Pressure to Respond
Most young people feel immense pressure to remain online constantly, whether keeping up with trends and posts to stay “relevant” and in the loop or replying to messages quickly enough. This pressure to respond and lack of digital boundaries can create a toxic environment where young people feel “trapped” in a cycle where digital communication becomes increasingly demanding and intrusive.
Cyberbullying and Online Harassment
Despite increased awareness, cyberbullying remains prevalent, with one in six teenagers reporting harassment online [18]. The persistent nature of digital communication means that bullying can follow young people from school into their homes, creating no safe space from harassment.
Academic-Recreational Boundary Blurring
Maintaining boundaries becomes problematic when the same devices are used for coursework and entertainment. A study from Cardiff University found that 82% of students report difficulty transitioning between academic and recreational device use, with 59% acknowledging that they often begin academic work but switch to entertainment applications within 30 minutes [19].
Information Authentication Overwhelm
In an era of misinformation, made worse by the introduction of AI Chatbots such as Chat GPT, young people face interesting cognitive demands to verify source credibility. Research found that 77% of students report feeling overwhelmed by the task of distinguishing reliable from unreliable sources, spending an average of 37 minutes per assignment evaluating source credibility [20] – time that could previously be dedicated to deeper engagement with content.
Self Assessment Tools
Before implementing digital wellness strategies, it’s important to understand your current relationship with technology. We’ve provided several different self-assessment tools that can help you understand your digital habits and identify specific areas for improvement.
Digital Habit Assessment Questionnaire
Purpose
This questionnaire, adapted from research conducted at University College London, helps you evaluate your overall relationship with digital technology. It assesses your usage patterns, emotional connections to devices and potential problematic behaviours.
Instructions
Rate each statement on a scale of 1-5:
1= Strongly Disagree
2= Disagree
3= Neither Agree nor Disagree
4= Agree
5= Strongly Agree
Questionnaire
Device Usage
- I regularly use digital devices during lecture/study sessions when not required for learning.
- I often use multiple screens simultaneously.
- I frequently check my phone first thing in the morning and last thing at night.
- I tend to use digital devices when socialising with others.
- I regularly exceed my intended screen time.
Emotional Connection
- I feel anxious when my phone battery is low or when I’ve forgotten my device.
- I experience FOMO when unable to check social media
- I feel frustrated or irritable when I can’t access the internet
- I use digital devices to distract myself from negative emotions
- I find it difficult to enjoy activities without documenting them online
Cognitive Patterns
- I find it difficult to concentrate on one task without checking notifications.
- I often lose track of time when using digital devices
- I struggle to recall information I’ve read on screens compared to print
- My sleep is often disrupted by digital device use
- I find myself automatically reaching for my phone for brief moments of inactivity.
Academic Impact
- My academic performance has been negatively affected by digital distractions.
- I struggle to complete readings or assignments without checking other apps
- Digital distractions regularly extend the time needed to complete my work
- I often miss important information in lectures due to device use
- I use digital devices to procrastinate on academic tasks
Scoring Guide
- 20-40: You have a healthy digital relationship and generally maintain good boundaries.
- 41-60: You have a moderate digital dependence where some of your habits may benefit from slight adjustments.
- 61-80: You have a high digital dependency, and several aspects of your digital usable pattern may warrant attention.
- 81-100: You have a problematic digital relationship, and technology appears to be significantly impacting your well-being and performance.
Reflection Questions
- What category scored the highest for you?
- Were you surprised by any of your responses?
- How do you feel about your score?
- Which habits do you feel would benefit the most from adjustment?
Screen Time Audit Guide
The purpose of this audit is to help you objectively analyse not just how much time you spend on your screens but also where you spend that time and the quality of your online engagement.
Quantitative Analysis
Daily Average Screen Time: ____ hours ____ minutes
Breakdown by Device:
- Smartphone: ____ hours ____ minutes
- Laptop/Computer: ____ hours ____ minutes
- Tablet: ____ hours ____ minutes
- Other Devices: ____ hours ____ minutes
Breakdown by Category:
- Academic work: ____ hours ____ minutes
- Social media: ____ hours ____ minutes
- Entertainment (streaming/gaming): ____ hours ____ minutes
- Communication (messaging/calls): ____ hours ____ minutes
- News/Information Browsing: ____ hours ____ minutes
- Other: ____ hours ____ minutes
Most Used Applications (Top 5):
- [Name]: ____ hours ____ minutes
- [Name]: ____ hours ____ minutes
- [Name]: ____ hours ____ minutes
- [Name]: ____ hours ____ minutes
- [Name]: ____ hours ____ minutes
Peak Usage Times:
- Morning (6am – 12pm): ____ hours ____ minutes
- Afternoon (12pm – 6pm): ____ hours ____ minutes
- Evening (6pm – 10pm): ____ hours ____ minutes
- Night (10pm – 6am): ____ hours ____ minutes
If you would prefer to input the data into a spreadsheet, you can make a copy of our template here.
Qualitative Analysis
Rate our screen time in each category on a scale of 1-5:
1= Not valuable
2= Slightly valuable
3= Moderately valuable
4= Valuable
5= Highly valuable
- Academic Use: __
- Social Media: __
- Entertainment: __
- Communication: __
- News/Information: __
- Other: __
Context Analysis
For each day, note:
- When was device usage the most intentional/purposeful?
- When was device usage most automatic/unconscious?
- Which activities regularly lasted longer than intended?
- Which digital activities left you feeling energised?
- Which digital activities left you feeling drained?
Interpretation Guide
Research indicates that academic screen time averages 4-6 hours a day for young people, plus 2-3 hours of personal screen time is fairly typical. However, individual needs vary significantly and the total amount of screen time you have matters significantly less than:
- Balance: Is there reasonable distribution across categories?
- Intentionality: Is most of your use conscious and purposeful?
- Value alignment: Does your digital time reflect your priorities?
- Wellbeing impact: Does your usable pattern attract or detract from your overall wellness?
Once you have analysed the data and spent some time reflecting on your digital habits, you should strongly understand the areas you could focus on to strike a better balance and healthier relationship with tech.
Social Media Usage Reflection Exercise
This self-assessment tool is designed to help you understand your relationship with social media platforms beyond simple usage metrics.
Instructions
Complete this exercise in a distraction-free environment. Consider your social media habits across all platforms. Write freely and honestly—this is for your reflection only.
Reflection Questions
Platform-specific questions
For each platform you use regularly, answer the following questions:
- Why did you initially join this platform?
- What purpose does it currently serve in your life?
- How do you primarily use it?
- What emotions do you typically experience while using it?
- How do you feel immediately after using it?
- Does this platform mostly add to or subtract from your well-being?
Content Consumption
- What types of content do you consume most? (entertainment, educational, social updates, news)
- How often do you view content that makes you feel inadequate or triggers social comparison?
- What percentage of your feed consists of:
- Close friends/family
- Acquaintances
- Brands/Businesses
- News/Information sources
Creation and Interaction
- What’s your ratio of content consumption to content creation?
- How authentic do you feel your online presence is compared to your offline self?
- Do you notice different “personas” across various platforms?
- What motivates you to post content?
- How important are metrics like shares, comments and likes to your experience?
Relationship Impact
- How has social media affected your in-person relationships?
- Have you noticed any correlation between heavy social media use and your mood?
- How does social media affect your productivity and focus?
- Has social media impacted your sleep patterns?
- What would you miss most if you took an extended break from social media?
Integration
Based on your reflections:
- Identify 2-3 positive aspects of your social media use that you want to maintain
- Identify 2-3 elements of your social media use that you’d like to change
- Create 1-2 concrete action steps for making these changes
Digital Distraction Identification Worksheet
This worksheet helps you identify specific digital distraction patterns that may undermine your academic performance and well-being.
Instructions
Complete this worksheet during or immediately after a study session to capture the most accurate data about your distraction patterns.
Part 1: Distraction Log
For one typical study session (minimum two hours) note each time you’re distracted by digital technology in a table like below:
| Time | Device | Application / Website | Trigger | Duration | Return Difficulty |
|---|---|---|---|---|---|
| When did the distraction occur? | Which Device? | Which app/website? | What prompted it? Notification? Boredom? Difficulty? | How long were you distracted? | 1-5 scale: How hard was it to refocus? |
If you prefer to input this information into a spreadsheet, you can use our template here.
Part 2: Pattern Analysis
Frequency and Duration
- Total number of distractions: ___
- Average length of distractions: ___ minutes
- Total distraction time: ___ minutes
- Percentage of study session spent distracted: ___ %
Primary distraction sources:
- ______________
- ______________
- ______________
Trigger Analysis
Rate how frequently these factors trigger your digital distractions:
1= never
2= rarely
3= sometimes
4= often
5= very often
- External notifications: ___
- Internal triggers (boredom, difficulty with task, etc): ___
- Social connection needs: ___
- Information seeking / curiosity: ___
- Procrastination/Avoidance: ___
- Habit/automatic behaviour: ___
- Other: ___
Context Factors:
Rate how these factors affect your distraction level:
1= decreases distractions
3= no effect
5= increases distractions
- Environmental factors:
- Location: ___
- Noise level: ___
- Percent of others: ___
- Work factors:
- Task difficulty: ___
- Interest in subject: ___
- Deadline proximity: ___
- Personal factors:
- Fatigue level: ___
- Hunger/thirst: ___
- Stress level: ___
Part 3: Impact Assessment
For each area, rate the impact of digital distractions:
1= no impact
3= moderate impact
5= severe impact
- Task completion time: ___
- Quality of work: ___
- Depth of understanding: ___
- Memory retention: ___
- Stress/anxiety levels: ___
- Overall satisfaction with study session: ___
Part 4: Strategy Development
Based on your analysis, identify and develop specific strategies for your most problematic distraction patterns:
| Top Distraction | Primary Trigger | Potential Solutions |
|---|---|---|
| Notifications | Put the phone in do-not-disturb mode whilst I’m studying to remove notifications or mute the group chats that are most problematic. |
Digital Wellness Strategies
Physical Wellness Strategies
The physical impacts of prolonged technology use are often overlooked in discussions about digital wellness. However, research shows that addressing these physical aspects is essential for sustainable digital habits. This section will detail some ways to maintain physical well-being while using digital devices and give you example strategies if you have identified this as something you need to work on as part of your self-assessment.
Digital Eye Strain Prevention
When used for long periods, your eyes can become tired, and this can be exacerbated when you look at screens with bright lights. Taking frequent breaks can help you avoid tired eyes and headaches. The 20-20-20 approach can be used to reduce eye strain.
Every 20 minutes:
- Look at something 20 feet away
- For at least 20 seconds
- Blink completely 20 times to refresh tear film
Other ways you can help avoid eye strain include the following:
- Matching the brightness of your screen to the surrounding environment
- Enabling or using blue light modes or filters, especially in the evenings
- Increase font size if you feel that your eyes are strained
- Position your screens to avoid glare from windows or overhead lighting
- Maintain ambient lighting similar to screen brightness to reduce pupil adjustment
Avoiding ‘Tech Neck’
‘Tech Neck’ is a form of chronic neck or shoulder pain caused by poor posture while using technology such as phones, tablets and computers. It is typically caused by the head being positioned forward and downward. Whilst it is generally assumed that this condition is more common in older adults, it has been diagnosed in children as young as 16 [21]. To help avoid ‘Tech Neck’, it’s recommended that you hold your smartphone at eye level as much as possible, use stands or props to raise tablets to eye level and also become conscious of your time using electronic devices, aiming to take regular breaks.
Lack of Movement Due To Screen Time
The increasing dependence on digital devices has led to fewer people getting up and moving their bodies frequently. Not only does this cause a lower amount of energy exposure, which leads to overeating and weight gain, but it also causes musculoskeletal strain and pain sensations.
The optimal amount of movement based on recent studies include:
- 5-minute movement break for every 45-60 minutes of study
- One longer 15-minute break every 2-3 hours
- Full posture change (standing/walking) at least hourly
Other strategies that you can incorporate into your daily routines include:
Effective Micro-Movements (1-2 minutes):
- Desk stretches: neck rolls, shoulder shrugs, wrist circles
- Standing activities: heel raises, knee lifts, side bends
- Breathing exercises: 4-7-8 breathing (inhale for 4, hold for 7, exhale for 8)
Medium Breaks (5 – 10 minutes)
- Room circuits: Walk the perimeter of your room or building
- Stair climbing: single flight of stairs up and down
- Body weight movements: 10 squats, 10 wall push-ups, 10 desk dips
Longer movement breaks (15+ minutes)
- Walks around your local area
- Walk around your school/campus
- Quick indoor workout
- Break out into dance for 3-4 songs
- Gym workout
- Go for a run
Apps to encourage movement:
There are a number of different apps that encourage their consumers to get up and start moving, but some of the ones we’ve tested and love include:
- Stand Up!
- Once you get past the basic design, this app does everything you need. You can set the start and stop times, the interval duration, and the days of the week. The platform will trigger a timer at each duration and keep track of how many goal breaks you were able to hit.
- https://apps.apple.com/us/app/stand-up-the-work-break-timer/id828244687
- Moova
- Moova integrates hourly movement breaks into your daily routine, making it easy to prioritise your physical wellness despite a busy schedule. The app gives you a variety of three-minute exercises and allows you to track your habits. The only downside is that the developers recently removed their free product, so you’ll need to pay an annual fee of £50 to use the app.
- https://www.getmoova.app/
Poor Sleep Quality
Many studies have shown that screen time before bed can increase the amount of time it takes to fall asleep, reduce sleep quality and affect attentiveness the following day. All of these things are a challenge to young adults who need up to 10 hours of sleep a night and have large social and academic demands to keep up with.
To tackle this, it’s recommended that:
- You avoid screens 30-60 minutes before bedtime
- All notifications are silenced overnight
- Phones are charged outside the bedroom (or out of reach from the bed)
- No studying in bed to maintain sleep-specific bed associations
In addition, consider using blue light settings and/or filters on all devices after sunset and reducing screen brightness in the evening.
Apps to encourage good sleep habits:
- Sleepio
- Sleepio is the NICE-recommended online sleep improvement programme that has been proven to help you clear your mind, get better sleep, and have better days. It incorporates your unique needs to create a customised six-week programme you can complete at your own pace.
- Sleep Cycle
- Sleep Cycle is a personalised sleep tracker and smart alarm clock with features like a sleep recorder, sleep calculator, and sleep aid. The app is free to download but offers a premium subscription for additional features, costing around $39.99 per year or $9.99 per monthly.
- Calm
- Calm is an app that offers sleep resources, meditation, mindfulness, soundscape music, and breathing exercises. It can also help alleviate anxiety by providing guided meditation and sleep stories that can help you drift off to sleep. Calm offers a 7-day free trial and costs £49.99 for an annual subscription.
Mental Wellness Strategies
Most people who take our Digital Wellness Self Assessments identify areas where they could improve their mental wellness and relationship with technology. This section will detail ways to maintain and improve your mental well-being while using digital devices and give you example strategies for some of the most common challenges young people face.
Combating Comparison Culture
Whilst people of any age can be affected by social comparison on social media, young people are particularly vulnerable to the negative effects, with 89% admitting that they feel unsatisfied with their lives compared to others on social media [4]. This leads to a number of different challenges, such as an increased appetite for plastic surgery, with 46% of young people admitting that social media makes them want to change something about their body permanently with surgery. Research shows that there is a strong correlation between social media use and eating concerns in young adults [22] due to content that typically takes the form of “fitspiration” or ‘thinspiration” that acts as a trigger for those already suffering from low-self esteem or disordered eating.
Whilst the best way to minimise comparison culture online is to limit your time on it, this isn’t always possible, with young people constantly feeling pressure to be online.
Some other strategies for combatting comparison culture include:
- Be aware of your triggers: When you start to feel these thoughts of comparisons creep in, take the time to understand and reflect on what triggered them. Once you know exactly what triggers these thoughts, you can avoid these posts and/or unfollow specific accounts.
- Remember, it’s not real: Remember to remind yourself that most of what you see online is not real; 80% of girls admit to downloading a filter or app to edit their photos by the time they are 13 years old [23]. With photo editing being so easily accessible, it’s not difficult to assume that almost all the content you consume online is edited in some way, shape, or form.
- Practice gratitude. It’s important to focus on what you have instead of what you lack. Journaling or spending time reflecting on what you are grateful for can help you avoid negative comparisons.
- Learn about yourself and love yourself: It can be easy to get swept away by trends and things you see on social media, but it’s important to spend the time learning about yourself and what you like/dislike. Without this, you will probably not get much satisfaction or joy about the changes you make to yourself because they’re being dictated and guided by someone else. The stronger you know yourself and your likes/dislikes, the easier it is to stop comparing yourself online.
- Constantly check in: Make time each week to check in and ask yourself how you’ve felt and whether you’ve been comparing yourself to others over the last week. This will allow you to identify times when you need to implement more of these strategies to strengthen your mental resilience.
- Seek professional help: If you are frequently struggling with this and it’s having overwhelmingly negative effects, speaking to a professional may be a good idea, they will be able to help you navigate through it and build out coping strategies personalised to you.
Balancing Feelings of Loneliness
The rise of passive consumption and social comparison is quickly replacing genuine interaction, which can lead to an uptick in loneliness. Research has shown that young people ages 16 to 34 are among the most at-risk groups for experiencing these feelings [24], which can be further exacerbated by moving away from home to study at university. If it’s left to develop, loneliness can be linked to depression, poor sleep quality, accelerated cognitive decline and impaired function [25].
Whilst it might feel counterintuitive, there are a number of ways you can use technology to address feelings of loneliness in young people, These include:
- Do something that feels uncomfortable: When you’re lonely, your brain can be your worst enemy. It might feel very unnatural to go for a walk or reach out to a friend, but these actions are usually the best things you can do. Taking that uncomfortable step will help break negative thought patterns and prevent you from spiraling. The momentary discomfort of reaching out or changing your environment is worth the significant improvement in your mental state that typically follows.
- Finding supportive communities: Many young people report an increased feeling of belonging and acceptance when they find supportive online communities that mirror their values, interests, or elements of their identity. This is particularly true for people in minority groups, such as LGBTQIA+ or people of colour.
- Leverage video calls with your support network: Video call software such as Zoom, Google Meets, or Skype is a great way to connect with your support network more meaningfully than text messages or phone calls. If you’re feeling lonely, booking regular calls with these people will help you have contact with the outside world and also give you a supportive space to raise and discuss how you’re feeling.
- Try out AI Chatbots: If you want someone to talk to or bounce ideas off of, try an AI Chatbot, specifically one designed to have empathetic conversations with people, such as PI (the first emotionally intelligent AI). Whilst this isn’t a long-term solution, it can help reduce overwhelming feelings in the short term.
Other ways to address feelings of loneliness in young people include:
- Implement tech-free social time: To maximise the quality of social interactions, agree with friends or family to put your devices away while socialising. This helps build habits and allows you to all connect properly when together.
- Try different hobbies and groups: Another great way to help overcome feelings of loneliness is to try different hobbies and clubs/societies at school or university. It will encourage you to meet new people and explore your passions, both of which can help alleviate feelings of loneliness.
- Reach out if you’re struggling: If you’re finding things too tough, reach out to someone you trust. That could be a family member, teacher, professor, friend, GP, or trusted professional. Talking about how you’re feeling and your struggles can make a huge difference, and they may be able to help you put some strategies in place to address your loneliness.
Addressing Cyberbullying and Trolling
Whilst most people associate cyberbullying with young children, it’s rife within the older generations, with 17% of young adults admitting to being bullied online [26]. Trolling has also become the latest phenomenon on social networking sites and could be argued to be the most vivacious and damaging to young people and adults as trolls go to great lengths to make their messages hurtful and hide behind the anonymity that social media brings.
It comes as no surprise that cyberbullying and trolling can have significant impacts on their victims, with research highlighting that adolescents who are targeted via cyberbullying report increased depressive affect, anxiety, loneliness and suicidal behaviour.
Whilst it’s easy to say that the best way to avoid and stop cyberbullying is to come off social media, it can often feel unfair that the victim has to miss out on an experience that’s atypical with being a young adult.
Other ways to manage and address cyberbullying include:
- Report and address it: If you are the victim of cyberbullying and/or trolling, the first, perhaps most important step, is to report it and let people know what is happening. While they may be unable to stop the harassment, speaking about it and having people around you for support can make navigating the situation much more manageable.
- Regularly check in with yourself: Understandably, many victims of trolling and cyberbullying don’t want to come off social media completely, but it’s important to regularly check in with yourself and ask yourself questions such as “How has social media made me feel this week?” or “Do I need some time away from social media to rest and reset?”
- Block and report associated accounts: You can also try blocking related accounts or creating online filters that block any content with specific words or phrases from being visible. This can help create some space between you and the offenders, making social media a more enjoyable place for you.
- Ask for help and support: Being cyberbullied or trolled can be a very difficult, painful experience, and you should not have to go through it alone. Asking for support from friends, families, or professionals will help make it easier, and they’ll be able to offer different types of intervention and treatment to help you navigate it and come out the other side happier and stronger than ever.
Overcoming the Pressure to Always Be Online
Many young people report feeling pressured to be online and reply to messages quickly, which is often counterintuitive to their drive to reduce the amount of time they spend online. The pressure to always be online drives young people to be online more frequently, negatively affecting their physical and mental health, sleep quality, focus, and so much more.
This pressure can be addressed by changing your habits and setting digital boundaries. However, it’s important to note that change usually comes with an initial period of friction and resistance as people adjust to the new normal. It’s likely that as you start to set boundaries and new habits, it may take some time for people to adjust, which is OK and part of the process.
Some of the ways you can address and manage the pressure to be online include:
- Time blocking: Blocking out set times to respond to messages or review emails can be a great way to maintain responsiveness while also setting up some communication boundaries. An example would be to set out 9:30 a.m.—10:30 a.m. to reply to messages in the morning, then 1:30 p.m.—2:30 p.m. to reply in the afternoon, and pick up any other messages after 5:30 p.m. You can also schedule “doomscrolling” time or allocate a certain time window for casual phone use. This allows you to batch responses rather than responding to messages individually as they arrive and will help you feel more in control of messages and communication.
- Setting expectations: Another way of handling the pressure to reply quickly is to set expectations with people. This could be as simple as “I’m a bit rubbish with my phone, so I might not reply straight away.” This sets their expectations on a slower reply and prevents them from feeling the need to follow up or chase. It can also help take the pressure off you, as you know you can just reply as/when you have time.
- Turning off notifications: All devices will have an option to turn off or reduce the types of notifications you receive from various apps. Reviewing your notification settings and reducing them so that only the important notifications come through can be a great way of removing the pressure of constantly being online, as your phone isn’t always bringing up new messages/interactions for you to review. An alternative to this is to turn on “do not disturb’ mode during hours when you want to avoid going on your phone.
- Take time away and see what happens: A lot of the time, our brains catastrophise the consequences of our actions, and while the consequences of not being online may feel very real, you’d be surprised by how often things are fine. Sometimes, all you need to do is start doing what you fear to realise that there aren’t any adverse effects.
Taking everything you’ve learnt and building out your personalised digital wellness plan
After exploring the various dimensions of digital wellness, it’s time to translate this knowledge into action. This final section will guide you through creating a sustainable, personalised digital wellness plan that fits your unique needs and circumstances.
In this guide so far, we’ve learnt that the key elements of digital wellness include:
- Intentionality over restriction: Effective digital wellness isn’t about eliminating technology but using it purposefully and in a way that adds value to our life
- Balance is essential: The healthiest approach addresses physical, mental, social and academic dimensions.
- There is no ‘one size fits all’ approach to digital wellness: Every person will have different triggers and challenges, so what works for others may not work for you. That’s why it’s important to put together a personalised plan that represents and addresses your specific challenges.
- We should focus on progress over perfection: Most young people’s digital habits are deep-rooted and hard to change, so we should aim for small, consistent improvements. This will yield better results in the long term than large, dramatic but unsustainable changes.
- Your needs will change, so you must adjust your strategy: Your digital wellness needs will evolve and change with time, so you must regularly reflect on your relationship with technology and understand areas that you should address or change.
Once you’ve completed the self-assessment activities recommended in this guide and reflected on areas where you could improve or address, it’s time to start implementing the plan. You should write a list of strategies you want to implement and then test them out and if one strategy to cope doesn’t work, try another.
For example, one person may find that putting their phone on ‘do not disturb’ between 9 am and 4 pm allows them to focus on their education and remove distractions. However, another person may find this does not work because they instinctively check their phone and regularly have phantom vibrations. They may find it better to leave their phone in their locker all day or have a second basic phone they use during these hours, opting to keep their smartphone at home. Both strategies help address the same issue, and there is no right or wrong.
Where to Start?
Beginning your digital wellness journey might feel overwhelming with so many potential areas for improvement. This section provides simple, actionable starting points based on common challenges. Remember that sustainable change comes from small adjustments consistently applied—choose just one or two strategies to implement in your first few weeks.
If You Struggle with Sleep Quality
Week 1: Implement a 30-minute screen-free period before bed. Use this time for reading, journaling, or gentle stretching instead.
Week 2: Activate night mode/blue light filters on all devices after sunset.
Week 3: Create a dedicated charging station outside your bedroom for overnight device storage.
Week 4: Extend your screen-free evening time to 45-60 minutes.
If Digital Distractions Impact Your Study Time
Week 1: Use the “Pomodoro Technique”—25 minutes of focused work followed by a 5-minute break. During focused periods, keep your phone out of sight.
Week 2: Install website/app blockers during designated study sessions.
Week 3: Create separate study profiles with minimal applications and notifications on your devices.
Week 4: Implement a “study start ritual” that includes setting specific intentions and preparing your digital environment.
If Social Media Affects Your Mental Wellbeing
Week 1: Conduct a simple social media audit—unfollow or mute accounts that consistently trigger negative feelings.
Week 2: Set specific social media checking times (e.g., 12:30 after lunch, 6:30 after dinner) rather than checking randomly throughout the day.
Week 3: Try a “social media free” day once per week to break automatic checking habits.
Week 4: Before opening social media apps, practice a 10-second pause to check in with your motivation and set a purpose for your session.
If You Experience Physical Discomfort from Device Use
Week 1: Implement the 20-20-20 rule during study sessions: every 20 minutes, look at something 20 feet away for 20 seconds.
Week 2: Create a basic ergonomic setup using household items (books to raise screen height, pillow for lumbar support).
Week 3: Set hourly movement break reminders and do 2-3 minutes of simple stretches.
Week 4: Try alternating between sitting and standing during longer work sessions.
If You Feel Pressured to Always Be Available
Week 1: Turn off notification sounds for non-essential applications.
Week 2: Communicate response expectations to close friends/family (e.g., “I typically check messages around lunchtime and after dinner”).
Week 3: Use “do not disturb” mode during focused work and sleep periods.
Week 4: Experiment with batched communication—checking and responding to messages at 2-3 set times daily instead of continuously.
If You're Concerned About Digital Dependence
Week 1: Track your actual screen time for awareness without judgment.
Week 2: Identify one daily activity that is consistently device-free (meals, walking between classes, first hour after waking).
Week 3: Create “speed bumps” that add friction to automatic device use (e.g., removing social apps from the home screen, disabling auto-play features).
Week 4: Schedule a 3-4 hour “mini digital sabbatical” doing activities you enjoy away from screens.
Simple Universal Starting Points
If you’re unsure where to begin, these universally beneficial practices create a foundation for digital wellness:
Morning mindfulness: Wait 15-30 minutes after waking before checking devices
Notification audit: Disable notifications for all non-essential applications
Environment setup: Create one dedicated distraction-free space for focused work
Digital boundaries: Communicate your availability expectations to close contacts
Reflection practice: Spend 5 minutes weekly reviewing how technology affected your well-being
Sustaining Your Digital Wellness Journey
Digital wellness is not a destination but an ongoing practice. As you implement your plan:
- Start small: Begin with easy changes to build confidence and momentum before addressing larger, more complex changes.
- Track progress: Journal, keep records, or regularly use our Digital Wellness Assessments so that you can track progress and reflect on what is working and what isn’t
- Celebrate successes: Acknowledge improvements, however small and celebrate them.
- Adjust if needed: Your needs and what works for you will change over time, so you must reflect and adjust your strategy accordingly.
- Be compassionate: You may not always adhere to your strategy. Treating setbacks as learning opportunities and being empathetic towards yourself is important. You have a lifetime to achieve digital wellness; there is no rush.
Final Thoughts
Technology continues to evolve rapidly, bringing together new opportunities and challenges. By developing a strong digital wellness practice now, you’ll build a foundation for a lifelong healthy relationship with technology. The skills you develop – intentionality, boundary-setting, self-awareness and balanced living will serve you well and be transferable to different situations as you grow up.
Your relationship with technology is ultimately a reflection of your relationship with yourself. As you become more conscious of your digital habits, you will likely also discover insights about your values, needs and aspirations that far extend the digital realm.
References
[1] https://www.telegraph.co.uk/news/2018/08/11/fifth-16-24-year-olds-spend-seven-hours-day-online-every-day/
[2] https://www.rsph.org.uk/our-work/campaigns/scroll-free-september.html
[3] https://www.sciencedirect.com/science/article/pii/S1071581919300631
[4] https://www.cybersmile.org/2022/06/17/examining-the-impact-of-social-media-use-on-the-wellbeing-of-gen-z/
[5] https://link.springer.com/article/10.1007/s11469-019-00182-2
[6] https://www.bbc.co.uk/news/uk-england-somerset-53420168
[7] https://time.com/3858309/attention-spans-goldfish/
[8] https://www.internetmatters.org/advice/by-activity/social-media-advice-hub/social-media-benefits/
[9] https://www.yalemedicine.org/news/social-media-teen-mental-health-a-parents-guide
[12] https://www.expressvpn.com/blog/digital-minimalism-generational-insights
[13] https://www.ey.com/en_uk/newsroom/2025/01/over-a-third-of-uk-consumers-keen-on-a-new-year-digital-detox
[14] https://www.gwi.com/blog/1-in-5-consumers-are-taking-a-digital-detox
[15] https://pmc.ncbi.nlm.nih.gov/articles/PMC10740995/
[16] https://www.ofcom.org.uk/siteassets/resources/documents/research-and-data/media-literacy-research/children/children-media-use-and-attitudes-2024/childrens-media-literacy-report-2024.pdf?v=368229
[17] https://www.sciencedirect.com/science/article/abs/pii/S0747563222000565
[18] https://www.bbc.co.uk/news/uk-wales-68667030
[19 https://bera-journals.onlinelibrary.wiley.com/doi/10.1111/bjet.13294
[20] https://www.sciencedaily.com/releases/2020/04/200414095727.htm
[21] https://pmc.ncbi.nlm.nih.gov/articles/PMC7914771/
[22] https://pmc.ncbi.nlm.nih.gov/articles/PMC5003636/
[23] https://www.bgca.org/news-stories/2021/September/digital-distortion-how-filters-are-changing-the-way-girls-see-themselves/
[24] https://www.gov.uk/government/statistics/community-life-survey-202122/community-life-survey-202122-wellbeing-and-loneliness
[25] https://www.apa.org/monitor/2019/05/ce-corner-isolation
[26] https://cyberbullying.org/facts
By Atomic