Why does being online all day make me feel so drained – even when I haven’t done much?
You might be experiencing digital fatigue. It’s the mental exhaustion caused by constant exposure to digital devices and the never-ending stream of notifications, alerts, and screen-based multitasking. While it may not seem serious, digital fatigue can quietly chip away at your mental health, attention span, and emotional balance.
Let’s break down what digital fatigue is, why it’s happening more than ever, and how you can take back control of your focus and wellbeing.
Digital fatigue is a form of cognitive overload that occurs when our brains are constantly engaged with digital input like emails, texts, app notifications, scrolling, video calls, and more. Unlike physical tiredness, digital fatigue leaves you feeling mentally foggy, overstimulated, and emotionally drained. It’s not just about screen time, it’s about how often your attention is being pulled away, interrupted, and redirected. With the average person receiving dozens (if not hundreds) of notifications per day, it’s no wonder our minds are struggling to keep up.
Notifications are designed to hijack your attention. Every ping or vibration sends a small jolt to your nervous system, triggering a mini “fight or flight” response. Even when you don’t check your phone, just hearing a sound or seeing a badge can interrupt your focus and increase your stress levels.
This effect is even more intense for people with anxiety or ADHD, where focus is already a challenge and overstimulation can lead to emotional dysregulation. Notifications don’t just distract you, they activate your brain’s reward system, making it harder to resist the next check-in.
For those interested in the neuroscience behind this, Stanford Medicine has a great breakdown of how notifications and social media can impact dopamine and attention.
👉 Read more about the brain’s response to notifications here
Not sure if what you’re feeling is digital fatigue? Here are some common signs:
You might also notice a decrease in motivation or enjoyment of things you usually like. These signs can be subtle but may indicate it’s time to reassess your digital habits.
There’s no need to disconnect completely, but building better boundaries with your devices can dramatically reduce digital fatigue.
Here’s how to start:
Go through your settings and silence alerts that aren’t urgent including social media, shopping apps, and email pings after work hours.
Give your brain regular breaks from screens. Try device-free mornings, screen-free meals, or tech-free hours before bed.
Leverage your phone’s “Focus Mode” or use apps like Forest, Freedom or Moment to limit distractions and reclaim your attention span.
Replace some of your passive scrolling with mindful activities like walking, reading, or spending time outdoors, even if just for 10 minutes.
When you feel overwhelmed, take a moment to ground yourself. Mindfulness, breathwork, or even short meditations can help reset your nervous system.
If you live with ADHD or an anxiety disorder, your brain is already more sensitive to distraction and overstimulation. Constant digital input can make it even harder to self-regulate, focus, or transition between tasks. The dopamine response triggered by notifications can lead to compulsive checking, contributing to procrastination, anxiety spirals, and difficulty completing even simple tasks.
At Hunter Psychological Services, we often see clients who struggle with digital overload sometimes without even realising it’s contributing to their stress, irritability, or low mood.
If your stress, anxiety, or exhaustion are starting to impact your work, relationships, or sleep, it may be time to get professional support. A psychologist can help you:
You don’t need to go completely offline to feel better, but small, intentional changes with the right support can make a big difference.
Digital fatigue is real, and it’s not just about screen time. It’s about the constant pressure to stay connected, respond quickly, and keep up with a never-ending stream of digital noise. Protecting your mental health in a hyper-connected world doesn’t mean disconnecting entirely. It means becoming more intentional, more self-aware, and learning to create space for your mind to rest and reset.
If you’re feeling overwhelmed, exhausted or anxious and suspect digital fatigue may be playing a role, we’re here to help.
Hunter Psychological Services offers personalised, compassionate support for managing stress, anxiety, ADHD, and burnout, both online and in-person from our Charlestown clinic. Book an appointment today and start setting healthier boundaries with your digital world.
Our three experienced psychologists Paula, Zahra & Cindy are now welcoming new clients. Expertise includes anxiety, trauma, ADHD, eating disorders, bipolar and more. Our new clinicians can also offer therapy in a second language! Paula offers sessions in Spanish, Zahra in French and Cindy in Mandarin. Book your appointment today!