Feeling overwhelmed by tech?

If the pace of digital life has left you feeling frazzled, distracted or permanently switched on – you’re not alone.

Technology has made life easier in many ways. We’re now just a few swipes away from the information, products and services we need – and can connect with anyone across the world in seconds. But there’s growing concern about the toll tech is taking on our wellbeing. Sleep disruption, anxiety, physical aches and pains... the effects are stacking up.  

In this edition of Connect, we explore what’s behind the rise in ‘tech overwhelm’ – and share practical tips to help you and your family find a healthier digital balance.

By numbers: the tech creep

Data suggests our tech habits are starting earlier, lasting longer, and reaching further into everyday life: 

1. We're glued to our devices:
In 2025, the average UK resident spends over a third of their day – five hours and 34 minutes – looking at screens. That’s up from four hours, 20 minutes in 2024. Three-quarters of that time is spent on smartphones.  (Sources: GWI, Ofcom)

2. The habit starts young:
Screentime now begins as early as six months old. Nearly all 12-year-olds have a smartphone, and young adults (18–24) spend over six hours a day on their devices. (Sources: UK Parliament, Ofcom) 

3. We're social animals:
Brits spend an average of one hour and 37 minutes a day on social media. WhatsApp comes out top, with the average user clocking 38 minutes daily.  (Sources: UC San Francisco, NHS)

4. First thing in the morning:
A survey of more than 3,000 people in the UK found 94% reach for their phone within five minutes of waking up – before getting out of bed, or even saying good morning. (Source: Secure Data Recovery) 

5. ...Until last thing at night:
Over a third of adults (37%) scroll social media or check emails just before bed – a habit linked to reduced and poor-quality sleep. (Source: Aviva) 

Too much of a good thing? The 'digital sugar' rush

Is all this screen time necessarily bad for us? A growing body of evidence suggests it might be. 

Some experts describe our tech as ‘digital sugar’ – designed to deliver short bursts of dopamine that keep us hooked, but leave us overstimulated, distracted, and often depleted. And just like actual sugar, too much of it can damage our health. 

High screen time is linked to disrupted sleep, anxiety and eye strain, while sedentary tech use raises the risk of weight gain, heart disease and other long-term conditions. Poor posture, chronic pain and social withdrawal are also common side effects. And among children, excess screen use may impact learning and brain development. 

That’s before you even consider harmful content, which is becoming harder to avoid. Ofcom recently found that nearly a third of UK internet users aged 13+ had seen something in the past month that left them feeling uncomfortable, upset or negative. New protections introduced under the Online Safety Act aim to reduce this kind of harm, particularly for children.

(Sources: The Independent; NHS England; UK Parliament; Ofcom) 

Guide: 5 tips to cut the tech stress

So, what can you do to counter the negatives? Here are five practical steps to try – for you or your family:

1. Notice why you reach for your phone:

We often scroll out of habit, boredom or stress. Next time you reach for your phone, pause and ask why. Apps like One Sec can help by adding a short delay before opening social media – giving you time to rethink and break the cycle.

2. Set time limits and screen-free zones:

Both Android and Apple phones let you set app limits and track usage – here's how to use these features. You could also try screen-free zones at home, like bedrooms or the dinner table, or go device-free for an hour before bed.

3. Try a 'kale phone':

Some people swear by a two-phone setup: a stripped-back 'kale phone' with only the essentials – like travel apps, Notes, emergency contacts – and a separate handset packed with social media, games and other distractions. Keep the kale phone on you day-to-day, and use the other sparingly.

4. Protect your posture and eyesight:

To save your eyes from strain, try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. And to avoid ‘tech neck’, take regular breaks, avoid hunching over your screen, and give these gentle exercises a go.

5. Curate your feed:

Social media algorithms respond to what you interact with, so if your feed feels draining, try giving it a spring clean. Unfollow accounts that make you feel negative, and seek out content that uplifts, inspires or informs. 

Emerging challenges

It’s not just the hours we spend on screens that affect our wellbeing. The online world is evolving fast, and new risks are emerging all the time. Here are just a few: 

• Artificial Intelligence – tools like ChatGPT can be useful, but they also generate convincing false information, raise copyright concerns and blur the line between fact and fiction 
  
  
• Misinformation and fake news – false or misleading content can fuel anger, polarisation and public confusion 
  
  
• Deepfakes – realistic fake images and videos can spread harm, erode trust and even damage reputations 
  
  
• Dating apps – the illusion of endless choice, ghosting and algorithm fatigue can take a toll on self-esteem and mental health 
  
  
• Gaming – often a source of fun and stress relief, but can also contribute to depression, social withdrawal and addictive behaviour 
  
  
• Cybercrime – scams, phishing and data breaches are becoming more sophisticated, costing UK individuals and businesses billions each year 
  
  
• Unwanted online fame – going viral can happen by accident and not always for the right reasons, sometimes leading to ridicule, distress or lasting reputational harm 

For help navigating these challenges, see ‘Useful resources’ below. 

Insights from our community

Is tech helping – or harming – our kids’ wellbeing? 

We regularly hear from parents worried about their children’s mental health – and tech is a key concern. But it isn’t straightforward. 

For many families, there’s a tension: on one hand, parents want to protect their children from the potential harms of social media, excessive screen time and online content. On the other, they understand how essential tech has become – for learning, socialising, and simply fitting in.  

The truth is that tech isn’t going anywhere, and helping children develop healthy habits online is often more realistic than trying to eliminate it completely. The NSPCC has excellent guidance to help families have open, age-appropriate conversations and build confidence navigating this space.  

We’re also hosting a free online event this September, Children’s mental health: what every parent should know.  

We’ll be joined by two expert counsellors from Relate to talk about the pressures young people face today – and what parents can do to support them. There’ll be plenty of time for questions, and tech is likely to come up in the conversation.

Useful resources

For more wellbeing tips, visit our website: bwcharity.org.uk

Want to delve further? Start with these trusted resources: 

• The Independent: article from March 2025 with expert advice on scaling back your digital habits
  
  

• Ofcom: guidance on how to report harmful online content and where to get support
  
  

• NSPCC: practical tips to help keep children safe online

   

• Which?: the consumer rights organisation's guide to protecting yourself from online scams
  
  

• Tech Timeout: free guide for business leaders on digital wellbeing
  
  

• The 'SIFT' strategy: BBC article featuring 'a four-step method for spotting misinformation'  
  
  

• Mental Health UK: a practical guide to recognising and recovering from burnout