In this modern world of ours, it’s virtually impossible to escape the pull of digital devices. You know, those little screens that keep us connected, informed, and, let’s be honest, distracted more often than not.

I’m not trying to demonize technology here – I mean, where would we be without it? But there’s something insidious happening behind the scenes that you might not have noticed.

It might seem harmless – a quick peek at your emails here, a little social media browsing there – but according to psychology, these seemingly innocuous habits can have a major impact on our mental health.

And no, it’s not about grand declarations of digital detoxes or swearing off social media for good. It’s about understanding the effects and taking small but significant steps towards change.

Here’s a look at the 9 digital habits that are silently eroding your mental health without you even realizing it.

1. Constantly checking your phone

It’s almost like a reflex, isn’t it? The moment there’s a lull in conversation, or you’re waiting for the bus, or even during a commercial break on TV – you reach for your phone. It’s become such a deeply ingrained habit that you might not even realize you’re doing it.

But this constant need to be ‘connected’ can actually lead to feelings of disconnection, loneliness, and anxiety.

You see, every time you check your phone, you’re essentially telling your brain that you’re not content with the present moment. That you need something more, something different.

What’s worse is that each notification – whether it’s a text message, an email, or a social media update – triggers a release of dopamine, the ‘feel-good’ hormone.

This can create an addictive cycle where you’re constantly craving that next ‘hit’ of digital interaction.

But don’t worry, it’s not all doom and gloom. There are ways to break this cycle and start fostering healthier digital habits.

But first, you need to acknowledge that this is a problem. Because recognizing the issue is the first step towards making a change.

2. Checking your phone first thing in the morning and before bed

While we’re on the topic of checking phones, how quickly do you reach for yours when you wake up in the morning?

Messages, notifications, emails—it’s all there, pulling you in before your brain has even woken up properly.

At night, it’s the same routine. You tell yourself you’ll check one thing, and suddenly, it’s 2 AM, and you’re still staring at your screen.

Starting and ending your day with your phone messes with your brain more than you realize.

Morning scrolling sets a reactive tone for the day, filling your mind with stress before you’ve had a chance to fully wake up.

Night scrolling, on the other hand, wrecks your sleep. The blue light tricks your brain into staying alert, making it harder to wind down.

Try swapping the phone for something better—a stretch, a short walk, or even a real alarm clock so you’re not tempted to reach for your screen first thing. Your mind will thank you for it, and so will your sleep.

3. Doomscrolling for hours without realizing it

You open your phone for a “quick scroll,” and suddenly, an hour has passed. Sound familiar?

Doomscrolling—mindlessly consuming bad news, negative posts, or distressing content—can feel like you’re staying informed, but in reality, it’s just draining your mental energy.

The more you scroll, the more anxious and overwhelmed you become, yet you can’t seem to stop.

Your brain is wired to pay more attention to negative information, which is why doomscrolling is so addictive.

Social media and news apps know this too, so they keep feeding you content designed to trigger strong emotions.

Before you know it, you’re knee-deep in worst-case scenarios, feeling worse than when you started.

The fix? Set time limits and be mindful of what you’re consuming.

Instead of endlessly scrolling, follow pages that uplift you, take breaks from social media, and, most importantly, remind yourself that constantly consuming bad news won’t change anything—it’ll just make you miserable.

4. The illusion of multitasking

This is a habit I myself used to be guilty of. I used to pride myself on being able to juggle multiple tasks at once.

Answering emails while on a conference call, checking social media updates while having dinner, watching YouTube videos while working out. I thought I was being productive, but in reality, I was just spreading my attention thin.

Psychology tells us that our brains aren’t really wired for multitasking. Sure, we can switch between tasks rapidly, but we can’t actually focus on two things at once.

So when you’re trying to do multiple things at once, you’re not really giving any of them your full attention.

Not only can this lead to errors and decreased productivity, but it can also increase your stress levels and leave you feeling mentally exhausted.

5. Letting notifications control your focus and productivity

Ding! A new message. Ding! Another email. Before you can even finish what you were doing, you’ve checked your phone five times in the past minute.

Notifications are designed to steal your attention, and the more you let them, the harder it becomes to focus on anything for long periods.

Each time you get distracted, your brain has to reset and refocus, which takes way more time than you think.

It’s why a simple “let me just check this real quick” turns into wasted hours of lost productivity.

And the worst part? You never really feel done with anything because your brain is constantly switching between tasks.

Turn off unnecessary notifications. Put your phone on silent when you need to focus. And if that feels too extreme, at least try setting specific times to check messages.

6. Engaging in online arguments and negativity

You see a post that makes your blood boil. Someone’s clearly wrong, and you feel the urge to jump in and set them straight.

Before you know it, you’re in an all-out comment war with a stranger, spending way too much energy on something that won’t change a thing.

Online arguments rarely end with someone saying, “You know what? You’re right!” More often, they just escalate, leaving you frustrated, stressed, and mentally drained.

The internet makes it easy for people to be rude, and no matter how solid your argument is, some people live for conflict.

Instead of taking the bait, save your energy. If you wouldn’t waste time arguing with a random person on the street, don’t do it online. Mute, block, scroll past—whatever keeps your peace intact.

Not every battle is worth fighting, especially when the other person is just looking for a reaction.

7. Relying on likes and comments for validation

Post a picture, wait for the likes to roll in. If they do? Instant dopamine hit. If they don’t? A sinking feeling creeps in.

Whether you realize it or not, social media has trained people to tie their self-worth to digital approval. And that’s a dangerous game to play.

The problem here is that likes and comments aren’t a real measure of anything. Algorithms control what people see, and engagement doesn’t determine value.

Yet, when you get used to seeking external validation, you start adjusting your posts, your opinions—even parts of yourself—to get more approval.

Break the habit by shifting your focus. Post because you like something, not because you need a reaction.

And if you catch yourself feeling down over low engagement, remind yourself: social media is just a game. Your worth has nothing to do with numbers on a screen.

8. The comparison trap

There’s a saying that goes, “Comparison is the thief of joy,” and nowhere is this more true than on social media.

It’s so easy to fall into the trap of comparing ourselves to others, especially when we’re constantly bombarded with highlight reels of other people’s lives.

I mean, who hasn’t felt a pang of envy when scrolling through photos of friends on exotic vacations, or colleagues getting promoted, or influencers with their picture-perfect lifestyles?

But here’s the thing – social media isn’t real life. It’s a curated, edited version of life.

Falling into the comparison trap can lead to feelings of inadequacy, low self-esteem, and even depression. It’s a downward spiral that’s hard to untangle yourself from.

To break free, remind yourself that social media is carefully curated. Instead of measuring your worth by someone else’s feed, focus on your own progress.

And if a certain account always leaves you feeling inadequate? Unfollow. Protect your peace—it’s more valuable than likes and filters.

9. Neglecting real-life connections

Did you know that humans are inherently social creatures? We’re wired to connect with others, and these connections play a crucial role in our overall wellbeing.

But with the rise of digital technology, many of us are spending more time connecting with screens than with actual people.

Think about it – when was the last time you had a face-to-face conversation with a friend, without any digital distractions?

If you’re struggling to remember, you’re not alone. It’s so easy to get caught up in the digital world that we often neglect our real-life connections.

By prioritizing digital interactions over face-to-face ones, we’re missing out on the emotional intimacy and understanding that come from non-verbal cues like facial expressions and body language.

This lack of real-life connection can lead to feelings of isolation and loneliness, even if we’re constantly ‘connected’ online.

So maybe it’s time to put down the phone, close the laptop, and engage in some good old-fashioned face-to-face interaction. Your mental health will definitely thank you for it.