Digital technology includes computers, laptops, smartphones, tablets, and any type of device that gets you online. Digital technology can be used for many activities, including:
- chatting
- texting
- online shopping
- reading online
- browsing websites
- using social media
- streaming videos
- gaming
- online gambling
- sending pictures or messages with a sexual tone (called sexting)
- cybersex
- watching pornography
How can digital technology be harmful?
Digital technology can become a problem when it harms your mental or physical health, or has unwanted effects on your day-to-day life.
If you’re using digital technology too much, you may have:
- relationship problems with your family members and others
- stress related to money problems
- legal issues
- problems at school, university, or other settings where you learn
- a hard time working or keeping a job
Using digital technology too much can also affect your mental health. It can lead to:
- depression
- attention deficit hyperactivity disorder (ADHD)
- anxiety
- personality disorders (like antisocial personality disorder or borderline personality disorder)
- substance use (like cannabis and alcohol)
What puts you at risk of having problems?
You’re more at risk of having problems with using digital technology if you:
- are at a younger developmental stage (less mature than others your age)
- have a low self-esteem
- are being bullied
- have relationship problems with your family
- have easy access to technology
- need things to be perfect before you’re happy with them
- have trouble making friends, fitting in, or feeling connected to others
- take a while to get back to a healthy state after something stressful or bad happens
- have learning problems
- are very intelligent (have a high IQ)
How do you know if you have a problem?
It’s not always easy to know when you have a problem. If you relate to any of these statements, you may be spending too much time online.
- I’m fighting a lot with my parents because of the amount of time I spend online.
- I spend more time on my phone than I should.
- I’m not spending enough time on my homework, chores, or with my family or pet.
- I cancel plans with my friends so I can stay in and play video games.
- My grades at school are getting worse.
- I’m so tired at work because I stayed up late online.
- I’m missing work lately.
- I don’t exercise anymore because I spend too much time online.
- I’m lonely and the only way I feel connected is when I’m on social media.
- I know I have problems, but I can’t stop spending time online.
What can help?
No one expects you to stop using technology completely. But it helps to know how much you use it.
- Set limits and cut down on how much time you spend online.
- Find ways to control how much you use technology. This can be setting an alarm on your device or locking your device after you’ve been on it for a set amount of time.
By doing these things, you’ll have more control of your daily life. Your parents can also help you make these changes.
Talk to your parents, a trusted adult, or a counsellor. They can help you find ways to have a better balance with digital technology.
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You might be thinking:
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Remember that:
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"I’m lonely and I don’t know how to spend less time online."
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You don’t have to stop
all online activity. You might find it helps to plan 1 or 2 things each day that you enjoy and aren’t related to technology. This may be spending time with your pets, getting outside, meeting a friend, or volunteering. |
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"My friends will be mad at me if I don’t answer their texts."
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True friends will understand if you need a restful sleep, want to create good habits, and be happier. They’ll also want you to have better relationships with your family and take care of yourself. |
For help and support, contact
Alberta Health Services Youth Addiction Services at
1-866-332-2322
(toll free in Alberta)
See the
Resources section for more information.
