Feeling Stuck in a Cycle of Social Media, Gaming or Tech Overuse
When Screens Start to Take Over
Technology is a huge part of modern life but sometimes, it starts taking up more space than we want it to. You might find yourself constantly scrolling, checking, gaming or zoning out online even when it’s not fun anymore. It can feel like your attention, time and energy are being pulled away from the things that really matter.
Whether it’s social media, gaming, endless internet browsing or just being glued to your phone, technology overuse can lead to stress, burnout, distraction and disconnection from others, and from yourself.
You don’t have to go completely offline to make a change. You just need a healthier balance.
Common Struggles with Technology
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Constant phone or screen use that feels compulsive or hard to control
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Feeling anxious or restless when you're offline
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Difficulty being present with people or in your own thoughts
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Escaping into gaming, YouTube, or social media to avoid emotions or boredom
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Comparing yourself to others online and feeling "less than"
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Sleep problems, burnout or attention issues related to tech use
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Feeling constantly worried about the state of the world
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Guilt or shame around how much time is being lost to screens
It’s easy to lose track of time or habits with tech, it’s designed to be addictive. The important thing is recognizing when it’s no longer serving you.
How Therapy Can Help
You don’t have to “quit everything” or shame yourself into change. Therapy offers a space to explore your relationship with technology with honesty and curiosity. Together, we can:
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Understand what you’re using technology for (comfort, distraction, connection, escape)
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Identify emotional or situational triggers for overuse
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Build more intentional habits and boundaries around tech
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Learn to tolerate boredom, restlessness or emotional discomfort without numbing out
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Reconnect with the parts of life that feel more real, meaningful and fulfilling
Technology doesn’t have to be the enemy, it just needs to work with your life, not against it.
My Own Struggles with My Tech Use
I know firsthand how hard it can be to manage technology use because I’ve been there myself. For a long time, I struggled with overuse of social media and news websites. What started as casual scrolling turned into hours lost, day after day. It felt out of control, and deep down, I knew it was draining my time, energy and focus.
My attention span got shorter, my ability to concentrate suffered and I noticed I wasn’t enjoying life the way I used to. I was constantly anxious about the state of the world, reading headlines that left me feeling powerless and overwhelmed. The more I tried to stay informed or connected, the more disconnected I actually felt from my own life.
Things didn’t change overnight but over time I learned to take back control. Now, I use technology intentionally. It no longer runs my day, I decide when and how I engage with it. That shift didn’t just improve my mental clarity and mood, it gave me back a sense of presence, peace and agency.
If you’re feeling stuck in your own habits around screens or tech, you’re not alone and change is absolutely possible.