Our Psychologists have availability for face-to-face and online appointments for adults, adolescents and children.
Our Psychologists have availability for face-to-face and online appointments for adults, adolescents and children.
Internet and technology addiction is when someone spends so much time on their devices and online that it starts to mess with their daily life. This could mean being glued to social media, getting lost in online games, or just endlessly scrolling the web.
Recognising these signs in yourself or someone else is the first step towards addressing internet and technology addiction. It’s important to take these signs seriously and consider seeking help if they are impacting your daily life and well-being.
Struggling to stick to your time limits? If you plan to browse for just 5-10 minutes and find an hour has slipped by, it might be a sign.
Neglecting important tasks because you’re online too much? This might mean missing out on socialising, falling behind at work, or skipping essential chores.
Noticing your mood changes when you’re off tech? If you feel more irritable or down without social media, it could be a sign.
Feeling anxious at the thought of being offline? If not going online for half a day feels unbearable, that’s a sign.
If friends, family, or your partner often comment on your online time, it might be worth reassessing your habits.
13.4 million of Australia’s
23.1 million population
spend 18.8 hours per day
online
New South Wales has the
largest share of the internet
population, with 32%
Over 12% of Australians
report that ‘keeping up with
social media networks’ is a
source of stress
On average, Australians
check their phones 7.8
times per hour—nearly
every 8 minutes
When it comes to internet and technology addiction, the research paints a pretty clear picture. Studies show that excessive use of technology and the internet can lead to real problems, like sleep disturbances, anxiety, and even depression. It’s like a double-edged sword: while technology connects us in amazing ways, it can also trap us in a cycle of constant engagement that’s hard to break free from.
So, what’s the scoop on what actually helps tackle this issue? Research suggests that a balanced approach tends to work best. Cognitive-behavioural therapy (CBT) is often highlighted as a key treatment. CBT helps people understand and change their patterns of thinking and behaviour, which can be really useful for breaking the habit of overusing technology. This therapy helps individuals set limits, develop healthier habits, and manage their tech use in a way that feels more balanced and controlled.
Another effective strategy is setting clear boundaries. This means creating tech-free zones or times in your daily routine. For example, no screens during meals or an hour before bed can make a big difference. Research supports these kinds of boundaries as they help people regain control over their tech use and reduce the negative impacts on their lives.
Mindfulness and self-regulation techniques also come up a lot in the research. These practices help individuals become more aware of their tech use and its effects on their well-being. Mindfulness can make a big difference by helping people stay grounded and present, rather than getting lost in the endless scroll of social media or online gaming.
Finally, it’s important to address any underlying issues that might be driving the tech addiction, such as stress, anxiety, or boredom. For some, engaging in other fulfilling activities or hobbies can provide a healthier alternative to spending excessive time online.
In summary, a mix of CBT, setting clear boundaries, mindfulness, and addressing underlying issues seems to be the winning formula. It’s all about finding the right balance and making tech work for you, rather than the other way around.
*Source: Treatments of internet gaming disorder: a systematic review of the evidence – National Library of Medicine
Create tech-free zones or times, like during meals, an hour before bed, or in certain rooms. This helps your brain disconnect from digital input and enjoy offline activities.
Be mindful of how you use your devices. Are you scrolling aimlessly? Set specific times for checking emails or social media, and stick to them. This way, you’re in control.
Find screen-free activities like reading, walking, or hobbies such as baking or painting. These provide refreshing breaks from technology.
Clinical Psychologist, Director of MindBox Psychology
Our Psychologists are highly qualified, holding Masters or Doctorate degrees in Clinical Psychology. We use evidence-based approaches, including Cognitive Behaviour Therapy (CBT), Mindfulness, and Behavioural Interventions, to provide tailored support for individuals struggling with internet and technology addiction, helping them establish healthier digital habits and restore balance in their daily lives.
Hours: Monday to Friday 9am to 5pm
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