Time to log off? Why more Australians are exploring a digital detox

You grab your phone to check the weather, but suddenly, thirty minutes have passed. This happens to almost everyone. One notification leads to scrolling, then a video, then another, and soon you’re caught up in comments before you know it.

Time slips away before you notice. There’s no judgment here; this is just how modern life is for millions of Australians. Interestingly, “digital detox” is now one of the most searched health topics in Australia, according to Google Trends.

This shows that people are noticing how much time they spend on screens and are starting to wonder if there’s a healthier way to use technology.

More time online, less time to switch off

Australians are spending more time online than ever before. Most households have internet access, and research shows that daily screen time on phones, tablets, and laptops has gone up a lot since the COVID-19 pandemic changed how people work, socialise, and find entertainment.

The mental health effects of this change are often subtle at first, so they’re easy to miss. You might feel more distracted, have trouble relaxing at night, or feel mentally drained after scrolling. Tasks that were once simple may now be harder to focus on.

These aren’t medical conditions. They’re small signs that the mental strain of always being connected might be building up. The Black Dog Institute and Beyond Blue both say that too much screen time can lead to low-level stress and emotional fatigue, which can add up over time.

When five minutes turns into fifty

There’s a reason it’s hard to put your phone down. Short videos and social media feeds are designed to keep your attention, and they do it well. Each new clip, post, or update gives your brain a small reward, making you want to keep going.

It’s a cycle: your brain expects a reward, gets a small one, and then looks for the next. Over time, this can turn from something you enjoy now and then into a habit you feel you can’t stop.

Passive scrolling often replaces other activities like spending time outdoors, enjoying hobbies, or talking with others in person, but it doesn’t give much back. Many people finish a long scroll feeling the same or even worse than when they started.

Staying informed — but feeling overwhelmed

Doom scrolling is a term people use more often now, and for good reason. It means getting stuck reading upsetting or negative news online, usually to stay informed, but often at the cost of your emotional well-being.

With so much uncertainty in the world, news feeds and social media often bring a steady stream of unsettling updates. Because 24-hour news cycles highlight the most emotional stories, it can feel nearly impossible to stop watching.

These effects build up slowly. Checking news alerts before bed can make it harder to sleep. Starting your day with a lot of troubling updates can leave you feeling stressed all day.

According to Beyond Blue, ongoing exposure to distressing content is associated with heightened anxiety and emotional fatigue. The eSafety Commissioner has similarly highlighted the connection between heavy social media use and reduced well-being, particularly when that use is driven by anxiety rather than genuine connection or purpose.

It's rarely one big moment

Most people don’t notice a big turning point. The change is gradual, like how several late nights slowly wear you down. It’s not one night, but the pattern that matters. The same goes for too much screen time and its effect on mental health.

Over time, some people find their attention span gets shorter. Tasks that need focus feel harder to finish. Patience drops, motivation fades, and people move less as more free time is spent on screens.

These changes may seem small and easy to miss at first. But when they add up over weeks or months, it can feel overwhelming. Remember, taking small steps over time can make a big difference.

What Australia's new laws might be showing us about a digital detox

As of December 2025, Australia became one of the first countries to set a minimum age of 16 for social media, requiring platforms to prevent younger users from creating accounts. The law has stirred some discussion, but early expert opinions are cautiously optimistic.

Initial reports suggest that some young people and families have noticed positive shifts, including more time spent on offline activities, improved sleep patterns, and reduced exposure to harmful or distressing online content (eSafety Commissioner, 2024; ABC News, 2025).

Researchers from institutions including the Australian National University have noted that the evidence base around reduced social media exposure and improved adolescent wellbeing is growing. However, they emphasise that longer-term research is still needed.

One interesting effect is the ripple it creates. As more people talk about teenagers and screen time, many adults are starting to ask themselves the same questions.

If taking a break from social media helps young people’s mental health, it’s a good reason for anyone, no matter their age, to think about their own digital habits and whether those habits are really helping them.

Finding balance — your way

A digital detox doesn’t mean you have to put your phone away for a month. For most people, real change starts with small, manageable steps, and there are plenty of options to try.

It starts with awareness. Most devices now have built-in screen time tracking. Just checking how much time you spend on different apps each day can be a helpful first step. When you measure something, you’re more likely to notice it.

Set aside times when you don’t use your phone, like during meals, the first half hour after you wake up, and the hour before bed. Charging your phone outside the bedroom at night can also help you sleep better.

Turn off unnecessary notifications and take a break from accounts that make you feel anxious, inadequate, or upset.

Replace screen time with activities like walking, socialising, or hobbies, as outdoor time boosts mood and reduces stress.

Try taking a planned break. A digital detox for three, seven, or fourteen days can help you reset. Think of it as an experiment, not a punishment. This mindset can make it easier to start.

Support Is available — and it may be closer than you think

For many people, changing screen habits is about building new routines. But for others, spending too much time online can lead to stress, anxiety, low mood, or feeling disconnected. In these cases, getting extra support beyond a digital detox can help, and it’s okay to ask for it.

As a Westfund member, you may be eligible for several mental health programs, depending on your level of cover.

This Way Up offers clinician-designed online programs developed to help with anxiety, stress and low mood. These structured, evidence-based courses can be completed at your own pace from home, making them a practical option for people who are already spending time on screens for work or other purposes and prefer a flexible approach to support.

My Mirror provides access to online psychology and counselling services, connecting members with registered mental health professionals through a convenient digital platform. For those who may feel more comfortable starting a conversation from home, this can be a helpful first step.

Comprehensive Mental Health Support is available for members who may benefit from more structured or ongoing care. This program offers a broader range of support options for those navigating more complex mental health needs.

Eligibility criteria and waiting periods may apply across all programs. To find out what's available under your level of cover here or contact the Westfund team on 1300 937 838

A digital detox isn’t about rejecting technology; it’s about using it with more intention. Screens aren’t the enemy. But if they start to take away from your sleep, relationships, movement, or peace of mind, it might be time to rethink your balance. Even small, steady changes to your screen habits can make more room for what truly helps you recharge. The offline world is still there, and it’s worth being part of.

Sources:

Australian Bureau of Statistics (ABS). Household Use of Information Technology. abs.gov.au
Australian Institute of Health and Welfare (AIHW). Australia's Health 2022. aihw.gov.au
Black Dog Institute. Digital mental health and wellbeing research. blackdoginstitute.org.au
Beyond Blue. Anxiety and stress resources. beyondblue.org.au
eSafety Commissioner. Youth online safety and wellbeing reports, 2024. esafety.gov.au
Google Trends Australia. Search trend data: "digital detox". trends.google.com.au
ABC News Australia. Reporting on the social media under-16 legislation and early outcomes, 2024–2025. abc.net.au
Australian Government. Online Safety Amendment (Social Media Minimum Age) Act 2024. legislation.gov.au

All information current as of 13 April 2026