A growing number of young adults, particularly those in Generation Z, are actively seeking to reduce their reliance on smartphones and social media, driven by concerns over excessive screen time and its impact on mental well-being. This trend sees individuals consciously disconnecting from digital platforms to reclaim their time and attention, a phenomenon observed by digital wellbeing researchers.

The Struggle with Digital Dependency

Oliver Breadmore, a 25-year-old from Brisbane, exemplifies this shift. He recently confronted his own phone usage, discovering he was spending an average of six hours daily on his device. This realization prompted a year-long effort to break free from his digital habits, culminating in a six-month hiatus from social media.

“I looked at my phone usage and it said six hours a day and I remember being like, ‘That is insane, what am I actually doing on my phone for six hours a day?'” Breadmore shared. He found that the perceived benefits of social media, such as connecting with friends, were overshadowed by the negative feelings he experienced after prolonged exposure to short-form video content.

This sentiment is echoed by digital wellbeing researcher Dr. Jo Orlando, who notes that Gen Z is increasingly pushing back against constant connectivity. “It’s kind of the first generation that we’ve really seen this with,” Dr. Orlando stated. “They’re very aware of the need to kind of find balance in their life.”

Understanding Gen Z’s Digital Experience

Dr. Orlando points out that individuals in their early twenties have grown up with smartphones and social media deeply integrated into their formative years. This prolonged immersion in the online world has led to an awareness of potential distortions in their worldview and priorities.

“They’re feeling the pressure of having many years throughout their adolescence, those real formative years, of being online, and are very aware that that might have skewed worldview and what’s important and what’s not important,” she explained. “They’re kind of feeling, ‘We’ve grown up in a world [that’s] digital, we’ve all lost our privacy.'”

Mental Health Concerns Linked to Screen Time

The link between extensive social media use and mental health issues is a significant concern. A study released in June by the Murdoch Children’s Research Institute indicated that Australian adolescents aged 12 to 18 who spent two hours or more daily on social media faced an elevated risk of experiencing high levels of depressive symptoms and poorer overall well-being.

Research from the UK, conducted by Deloitte and published last year, further supports these findings. It revealed that 29% of Gen Z individuals had deleted a social media application within the preceding twelve months, citing excessive time consumption and negative impacts on their mental health. Furthermore, half of this group had disabled notifications to curb their screen time.

Strategies for Reclaiming Digital Balance

Overcoming phone dependency is not without its challenges, as Breadmore discovered. However, he found practical strategies to be effective. “When you don’t have the phone and when you’re not actively filling a gap, I feel like you notice so much more,” he remarked, highlighting the benefits of embracing moments of quiet and boredom.

Dr. Orlando suggests several actionable steps for individuals looking to reduce their digital consumption:

• Deleting Apps: Removing social media applications from smartphones can significantly reduce temptation.
• Desktop Use: Opting to use social media platforms on a desktop computer rather than a mobile device can help limit casual scrolling.
• Greyscale Mode: Adjusting phone settings to display in greyscale can make the screen less visually stimulating and appealing.
• Turning Off Devices: Simply switching off the phone, especially during specific times, can create necessary breaks.

Ironically, advice on how to break phone dependency is itself a popular topic on social media platforms, with numerous tips circulating on sites like TikTok.

Policy and Generational Differences

In response to growing concerns, Australia implemented a ban on social media use for individuals under the age of 16, which came into effect in 2025. However, Dr. Orlando argues that the conversation around digital well-being needs to extend beyond legislative measures targeting youth.

“A lot of us feel like we want to be taken care of a bit more, so while all the policy and legislation seem to be going towards children, I think it needs to be going towards people of all ages,” she urged. She observed that younger generations are more introspective about their digital habits compared to older demographics.

“[People in their 50s and above] have fully embraced it, they’re not thinking critically necessarily about what it’s doing to them or their world, they’re enjoying social media, they’re enjoying the kind of content, but not thinking, ‘What is this doing to me?'” Dr. Orlando commented, suggesting a broader societal awareness is needed regarding the pervasive influence of digital technologies.

Conclusion: A Conscious Disconnect

The movement among Gen Z to combat digital overload signifies a conscious effort to prioritize mental health and real-world experiences over constant online engagement. By implementing practical strategies and fostering a greater awareness of technology’s impact, young adults are demonstrating a powerful desire to regain control over their digital lives and cultivate a healthier balance.