Technology has blended so much into our daily lives that we don’t always notice how much pressure it quietly adds Notifications, messages, group chats, and endless scrolling can create this constant sense that we need to be available, updated, and responsive. At first, it doesn’t seem like a problem – but over time, it can take a toll on mental health.

Personally, I used to feel guilty if I didn’t respond to texts immediately or if I missed something happening online. It felt like I was disappointing people or falling behind. But continuously being “switched on” is exhausting. It creates a low-level stress that builds up throughout the day, and for many teens, it leads to anxiety, comparison, and even burnout. We weren’t designed to process so much information at once.

Setting digital boundaries doesn’t mean cutting technology out of your life – it means using it in a way that doesn’t drain you. One thing that helped me was turning off non-essential notifications. At first, I worried I’d miss something important, but instead I found my mind became calmer. Without constant interruptions, I could focus better and breathe easier. Another boundary was giving myself certain hours where I wasn’t allowed to scroll. Just a short break created mental space I didn’t realise I’d been missing.

It’s also important to notice how certain apps make you feel. If you finish scrolling and feel less confident than when you started, that’s a sign to protect your peace. You’re not weak for needing space – you’re human. We all deserve time where our minds aren’t being pulled in ten different directions.

The goal of digital boundaries isn’t to be perfect at managing your screen time. It’s about practicing self-compassion and giving your brain room to rest. Think of it as decluttering your mental space. When you take small steps to protect your energy online, you make more room for your wellbeing offline.

Sabrina Kanli