How Digital Burnout Hurts Your Mental Health and What to Do About It

Do you find yourself glued to your screen whether it's responding to late-night emails, mindlessly scrolling through social media, or feeling pressure to stay online 24/7? You're not alone. According to a March 2021 report from the Pew Research Center, 31% of U.S. adults are online almost constantly, with 48% going online several times a day.

While technology keeps us connected and informed, spending too much time online can lead to digital burnout, a growing concern for mental health. Here’s what digital burnout is, how it affects you, and what you can do to combat it.

What Is Digital Burnout?

Burnout is traditionally associated with chronic workplace stress, but when you combine this with excessive screen time and the expectation to always be available, it can lead to digital burnout.

According to McLean Hospital, digital burnout is characterized by feelings of anxiety, exhaustion, and apathy due to spending too much time on digital devices. Common signs include:

• Trouble Sleeping: Difficulty falling asleep or feeling unrested despite sleep.

• Decreased Energy: Persistent fatigue even after taking breaks.

• Physical Symptoms: Such as chest pains or eye strain.

Remote work can be a significant source of digital burnout, but anyone regardless of their job can experience it. Other causes include:

• Spending too much time online without regular breaks.

• Information overload from endless scrolling or news consumption.

• Multitasking across various devices and platforms.

Over time, digital burnout can contribute to more serious mental health issues. "Digital overload is linked to mental health conditions like depression and anxiety and can generally make you feel bad about yourself," says Ajita Robinson, PhD, a grief and trauma therapist and author of The Gift of Grief.

7 Strategies to Beat Digital Burnout

1. Set Time Limits

Establishing clear time limits for digital activities can help you maintain a healthy balance. While completely eliminating certain apps or screen time may not be realistic, being more intentional can reduce stress.

• Use built-in screen time trackers on your devices to monitor usage.

• Set specific times for checking emails or scrolling through social media.

2. Turn Off Notifications

One of the simplest ways to reclaim your time is to turn off notifications, especially after work hours.

• Activate your phone’s "Do Not Disturb" mode.

• Pause notifications from work apps like Slack and email in the evening.

“Not every notification needs an immediate response,” says Robinson. “When you treat every ping as urgent, you become less available for the things that bring you joy.”

3. Communicate Your Boundaries

Clear communication is essential to enforce digital boundaries effectively.

"It's okay to tell people that you aren't available," Robinson says. For example, instead of ignoring texts after hours, try saying:

"Thank you for understanding that after work is when I spend time with my family, so I won't be responding to texts until the next morning."

This approach helps maintain professional and personal relationships while prioritizing your mental health.

4. Get Comfortable Saying No

Learning to say no can be a powerful tool against digital burnout.

• Avoid responding to work emails or messages after hours.

• Set a cutoff time for phone calls and digital interactions.

"'No' is a complete sentence use it," Robinson advises. "You aren't obligated to say 'yes' just because you can do something."

5. Give Yourself Grace

Establishing new boundaries can lead to feelings of guilt, especially if you're used to being constantly available.

Emily Pardy, LMFT, a licensed marriage and family therapist, suggests approaching boundary-setting as an ongoing practice. "Like any new habit, it takes a lot of practice for these boundaries to integrate into our daily lives," she says.

If you struggle with guilt, Robinson recommends asking yourself:

• Who benefits when I don't take time off?

• What is the cost of ignoring my own needs?

• Who pays the price if I don't enforce these boundaries?

6. Focus on One Task at a Time

Multitasking may feel productive, but it often leads to stress and inefficiency.

"Our society demands and rewards multitasking," Pardy says. "But when you multitask non-stop, you end up spreading yourself thin."

Instead, focus on one task at a time. This not only boosts productivity but also helps you feel a sense of accomplishment when tasks are completed fully.

7. Uninstall Unnecessary Apps

If limiting screen time and setting boundaries aren’t enough, consider deleting certain apps altogether.

• Move non-essential apps (like social media) off your home screen.

• Use only desktop versions of apps to reduce mindless phone use.

• If an app isn’t essential for work or staying connected to loved ones, it might not be needed at all.

The Bottom Line

Digital burnout can negatively impact your mental health, but with intentional boundaries and healthier digital habits, you can reclaim your time and improve your well-being.

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