Digital technology includes computers, laptops, smartphones, tablets, and any type of device that connects you to the internet. It can be used for many activities, including:
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Communication: chatting, texting, and sexting (sending pictures or messages with a sexual tone)
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Entertainment: streaming videos, gaming, watching pornography
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Social interactions: using social media and participating in cybersex
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Information and leisure: browsing websites, reading online, online shopping
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Education and productivity: including using artificial intelligence (AI) for homework, learning, or other tasks
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Risk-related activities: online gambling and other potentially harmful behaviours
How can digital technology be harmful?
Digital technology can become a problem when it negatively impacts your mental or physical health, or disrupts your daily life.
For some people, using digital technology activates the brain’s reward system, releasing excess dopamine. This is like what happens with addictive substances. Over time, this can change your brain function, affecting your cognitive (thinking), social, and emotional well-being.
Potential harms of digital technology include:
- relationship problems with family or others
- money problems that cause stress, such as overspending or gambling
- legal problems
- problems at school, such as difficulties keeping up with assignments
- work challenges, like a hard time working or keeping a job
Using digital technology too much can also affect your mental health. It can lead to:
- depression
- anxiety
- substance use (like cannabis and alcohol)
What puts me at risk of having problems?
You’re more at risk of having problems with using digital technology if you:
- are younger or less mature than others your age
- struggle with self-regulation (the ability to recognize, manage, and respond to emotions)
- have a low self-esteem (looking for validation online may lead to excessive screen time)
- are being bullied or experience social isolation
- experience neurodevelopmental conditions (attention deficit hyperactivity disorder and learning challenges can contribute to difficulties moderating technology use)
- have a personality disorder, like antisocial or borderline personality disorder
- experience family problems or instability
- have access to technology without limits (without clear guidelines, smartphones, gaming, and AI tools may be misused)
- struggle with perfectionism (needing things to be perfect) or high expectations for success
- have trouble making friends, fitting in, or feeling connected to others
- take longer to get back to a healthy state after stress or setbacks
- have learning problems or high intellectual potential, which may come with unique challenges
How do I know if I have a problem?
It’s not always easy to know if you have a problem. You might have an issue if you:
- frequently argue with parents or caregivers about your screen time
- spend more time online than planned, or feel that it’s becoming excessive and inappropriate
- neglect homework, chores, family time or your pet
- cancel plans with friends to stay online
- experience declining academic performance or grades at school
- feel too tired to work or participate in activities due to late-night technology use
- miss work or skip responsibilities
- avoid physical exercise or outdoor activities because of excessive screen time
- feel lonely or are only connecting with others through social media
- find it hard to stop using technology even if you know you have problems
What can help?
No one expects you to stop using technology completely. Here are some suggestions to help:
- 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 life. Your parents or caregivers 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.
