LIFESTYLE NEWS - South Africans are among the world's highest users of online media, spending almost 53 hours a week online, compared with the global average of 33 hours and 27 minutes, according to the 2026 Global Digital Overview Report.

The high level of connectivity raises questions about what is driving people's reliance on digital devices and when spending time online can begin to affect wellbeing.

Occupational therapist Rebecca Hurst and Claudia van Blerk, an occupational therapist and manager of the Centre of Psychotherapy Excellence (COPE) at Netcare Akeso Umhlanga, say the challenge is not necessarily the amount of time people spend online, but whether constant connectivity is preventing them from switching off and maintaining healthy boundaries.

“It’s incredibly difficult these days to fully switch off from the digital world. Most people have their phones with them all the time, checking messages or social media throughout the day, and into the night,” says Hurst.

“There appears to be constant pressure, both professional and social, to stay available and respond as quickly as possible, which further feeds into being always plugged in.

“More than just how much time we spend on our devices, a constant underlying sense of needing to be connected makes it harder to truly rest and switch off.”

As technology has become increasingly mobile and accessible, people have also become accustomed to responding quickly to messages and notifications. This can create pressure to respond immediately, including outside normal working hours.

Hurst says this expectation can create anxiety that failing to respond may be interpreted as a sign of apathy or unreliability.

“Over time, we can form a habit where constant connection feels normal, and switching off may feel uncomfortable,” she says.

Van Blerk says constant connectivity can make it difficult for the mind and body to fully rest because there is always some level of stimulation or anticipation of incoming information.

“This can make it harder to focus on one task at a time. Emotionally, it can reduce our ability to regulate our feelings effectively, with fewer opportunities to pause, reflect, and process experiences without distraction,” she says.

Over time, this can contribute to burnout, particularly when there is little separation between work and personal life.

Sleep can also be affected by late-night screen use and the mental habit of remaining alert for notifications, which may make it harder to wind down.

When does connectivity become unhealthy?

Constant connectivity can become problematic when it begins to interfere with daily functioning, wellbeing and personal boundaries.

“When connection is no longer a choice, but something that feels compulsory or anxiety-driven, it can become a problem,” Van Blerk says.

Warning signs of connectivity overload include:

• Being unable to switch off from digital devices
• Feeling anxious when not checking a phone
• Sacrificing sleep, relationships or focused work time to remain online

Hurst says people may view constant social media activity as enjoyable or believe that spending time online improves their mood. However, the way social media is used can also influence wellbeing.

“Depending on how social media is used, some may constantly compare themselves with others’ projected images of their lives online,” she says.

“These comparisons with often unrealistic online portrayals may slowly erode social media users’ self-esteem over time.”

Digital devices can blur personal and professional boundaries

Another less obvious consequence of constant connectivity is difficulty establishing and maintaining boundaries.

Hurst says many people now have almost every area of their lives contained on a single device, including work, social interactions, family communication and entertainment.

“It then becomes more mentally difficult to separate these domains, blurring the boundaries between personal time and demands from work and other facets of life,” she says.

Constant access to smartphones can also reduce people's tolerance for boredom. Filling every spare moment by checking a phone, whether for productive or recreational purposes, can make periods of waiting or quiet increasingly uncomfortable.

This may make it more difficult for some people to sit with and regulate their thoughts, feelings and emotions without digital distraction.

Constant connectivity can affect creativity and productivity

Van Blerk says excessive connectivity can also affect creativity and effectiveness.

“Creativity often requires uninterrupted time, mental space, and even moments of boredom. When attention is constantly divided, it becomes harder to engage in deep thinking or generate new ideas,” she says.

Effectiveness can also decline when tasks are repeatedly interrupted, as it takes time to regain focus and momentum.

“It is also all too easy to ‘just ask AI’ instead of taking the time to figure something out or learn about it independently with curiosity,” Van Blerk says.

Building a healthier relationship with technology

A healthier relationship with technology involves using devices intentionally rather than habitually, according to Van Blerk.

“This means being able to engage with devices for work, communication, and entertainment, while also setting clear boundaries around when and how we use them,” she says.

This can include setting aside designated offline time, maintaining in-person relationships and hobbies that do not involve screens, and becoming more comfortable with periods of disconnection.

“Ultimately, technology should support daily life, not dominate it,” Van Blerk says.

People who are struggling to detach from digital devices, or who are experiencing anxiety, burnout or other mental health symptoms, can seek professional assistance.

Netcare Akeso advises people to contact their nearest facility to make an appointment. In a psychological crisis, its 24-hour Crisis Line can be reached on 0861 435 787, where trained counsellors are available to provide support and guidance on available assistance.

“It should not be considered a luxury to unplug from our devices, but a necessary practice for maintaining creativity, mental health and sustainable, effective functioning,” Hurst concludes.

“It is less about indulgence and more about creating balance and protecting our physical and mental wellbeing in a highly connected world.”

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