Is It Time for a Tech Reset?

Practical Tips for Preventing and Overcoming Tech Burnout

Do you find yourself spending hours each day on your smartphone? Is scrolling social media affecting your mood? Do you want to be more present with family and friends, yet find yourself distracted by your device? Or perhaps you're the one trying to connect while everyone else seems lost in an endless scroll.

If so, you are not alone.

There is so much focus right now about the importance of delaying smart phones until children are at least 14 years of age and delaying social media until at least 16 years of age - and rightfully so. Meta and YouTube were just found negligent for intentionally designing platforms that are harmful and addictive to children.

But what about us as adults?

Checking your phone countless times a day and getting caught up in addictive scrolling loops can feel like a personal failure. Trust me, it is not. Companies have designed smart phones and social media platforms to act as little casinos in our pockets. The thrill of a new message, the ding of a notification, like or share, autoplay, infinite scrolling, and short form videos all activate our brains in ways that make it difficult to put our devices down.

Over time, this constant digital stimulation can contribute to what many people are now calling tech burnout.

What Does Tech Burnout Look and Feel Like?

Tech burnout related to smartphones and social media can take many forms. It isn't necessarily about how many hours you spend on a screen. It often shows up as a growing sense of mental fatigue, overstimulation, distraction, or feeling like your brain rarely gets a chance to truly switch off.

You might notice that you are:

• Spending so much time on your phone or social media that it begins to interfere with family life, relationships, sleep, or daily responsibilities.

• Feeling mentally exhausted by the real or perceived pressure to always be available, responsive, and connected.

• Having difficulty sustaining attention or focusing on tasks that used to feel much easier to accomplish.

• Scrolling because you are tired and want to relax, only to put your phone down awhile later feeling just as tired, or sometimes even more depleted.

  
  

This can leave us in the strange position of feeling overstimulated and under-rested at the same time. We may technically be "doing nothing" while scrolling on the couch, but our brains are still taking in an enormous amount of information, novelty, emotion, and sensory stimulation. Distraction can certainly feel good in the moment, but distraction and recovery aren't always the same thing.

For many parents and caregivers, checking a phone or opening an app can understandably become a small source of escape, comfort, or "me time" during demanding days. You may also notice frustration or irritability when parenting or caregiving responsibilities interrupt your ability to check your phone. These moments aren't necessarily signs that something is wrong. They can simply be useful signals that it may be time to become more intentional about the role technology is playing in your life.

How Can You Do a Tech Reset?

The good news is that while powerful algorithms are designed to keep us engaged, there are practical steps we can take to regain control.

• Recognize That You Are Not Alone

  Technology is designed to be compelling. Acknowledging that these platforms are intentionally built to keep your attention can help reduce self blame and create space for change.

  
  

• "Dumb Down" Your Smartphone

  Turn off unnecessary notifications, switch your screen to greyscale, or even consider using a more basic phone. Reducing visual stimulation can make your device much less tempting.

  
  

• Simplify Your Digital Life

  • Heading out to run errands or go for walk? Try leaving your smartphone at home.

  • Wear a traditional watch instead of a smartwatch.

  • Delete nonessential apps and consider removing social media accounts that no longer add value to your life.

    
    

• Park Your Phone

  Create a designated "tech station" in your home, such as a charging station in the kitchen. Keeping your phone in one place instead of carrying it from room to room makes it easier to be fully present with the people around you.

  
  

• Create a Family Tech Plan

  A personal or family tech plan can include designated times and places for device use, such as no phones during meals or in bedrooms. You might also choose one day each week to disconnect from devices altogether. If you have children, include a plan for how they can respond if they encounter something upsetting or harmful online.

  
  

• Get Involved

  Sometimes meaningful change happens together. Talk with friends or family about creating phone free meals, playdates, or social gatherings. Encourage device free time at sporting events or family outings. You might also consider supporting organizations in your community that advocate for healthier technology use.

Technology is an incredible tool, but it was never meant to replace our attention, relationships, or presence. A tech reset doesn't have to be perfect or mean giving up technology altogether. It's about choosing where your attention goes and investing more of it in the people, activities, and experiences that nourish your well-being.

Looking for More Resources?

If you'd like to learn more about healthy technology habits and reducing digital overwhelm, these books are excellent places to start:

• Smartphone Nation by Dr. Kaitlyn Regehr

• The Tech Exit by Clare Morell

• How to Break Up with Your Phone by Catherine Price

About the Author

Robyn Aaron, MSW, RSW, Psychotherapist

Robyn, a Registered Social Worker in private practice (Evergreen Counselling and Psychotherapy) and member of Amaro Collective, who is passionate about parent & caregiver mental health and children’s rights. Robyn provides clinical support to individuals dealing with burnout & trauma, and supports families where children are struggling with anxiety and OCD. She’s also an Ambassador for Unplugged Canada, a grassroots movement of parents and guardians, working to delay the introduction of smartphones and social media to children.

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