How to manage your screen time

Across Australia, seniors are finding themselves drawn into the glow of their mobile devices, often spending hours scrolling, tapping, and swiping.

What was once dismissed as a young person’s “addiction” has quietly become part of daily life for many older people. 

A recent ABC News report describes younger people noticing that their parents and grandparents are now consumed by their devices.  

One young woman described how her mother had become so locked into the mobile game, Candy Crush, that she barely responded during a conversation. 

This reflects data from YouGov showing that more than half of adults aged 45 to 64 who were surveyed reported spending five or more hours a day on screens. One-fifth of the respondents estimated that they used their devices seven to eight hours each day.  

For many of these older Australians, though, this isn’t just idle distraction; it’s a matter of staying connected. 

Social media has become a powerful tool for maintaining relationships and reducing loneliness. 

Research indicates that more than 70% of Australians aged 65 and older now use social media, with Facebook serving as the primary bridge to family, old friends, and community groups. 

These platforms offer a “virtual seat at the family table”, letting older adults keep up with events among family and friends even when physically separated from them. 

At the same time, broader research by Victorian not-for-profit group, Benetas, reveals that 81% of people aged 65+ say digital technology is important for staying connected, with most regularly using smartphones, email, text messaging, and video calls to stay in touch.

This digital engagement can have meaningful emotional benefits. International studies associate internet use among older adults with improved mental wellbeing, reduced loneliness, and heightened feelings of inclusion. 

For many seniors, especially those living alone, online activity fills social gaps that were once difficult to bridge.

But alongside these benefits, there is a growing awareness of the downsides of extended screen use.

The term “brain rot” is used to describe the sense of mental fog and fatigue that can follow long periods of passive scrolling. 

While it is not a medical diagnosis, the symptoms – shortened attention, low motivation, sleep disruption, and emotional disconnection – can affect older adults just as much as young people. 

Overexposure to trivial online content, including endless videos and memes, can negatively influence memory, concentration, and general cognitive wellbeing, with “doom scrolling” linked to psychological distress.  

Physical effects add to the concern. Hours spent hunched over a phone or tablet can lead to headaches, neck strain, and greater overall sedentary behaviour, which can compound age‑related health challenges. 

And while some games support cognitive function, others encourage repetitive play that consumes time without providing meaningful mental stimulation. 

More troubling still is the vulnerability of seniors to online risks. A Benetas study found that 17% of Australians aged 65 and older have already lost money to scams, with 80% expressing concern about the security of their personal information. 

Only 10% feel very confident in their ability to stay safe online. (You can read more about keeping Scam SAFE here.) 

Even seemingly harmless mobile games can pose hidden dangers. Many rely on microtransactions that are easy to trigger accidentally, and subscriptions can renew without being noticed. For those unfamiliar with digital billing practices, costs can escalate quickly and unexpectedly. 

The evidence suggests that digital engagement is neither entirely good nor entirely bad. It can enrich life through connection, stimulation, and convenience – but it can also drain time, dull focus, harm sleep, and expose users to financial and emotional risks. 

In truth, the key lies in balance and awareness. Screens can provide joy, comfort, and connection, but they are best used with intention. 

For many seniors, being online is now an essential part of staying connected to the world around them. The challenge is ensuring that the benefits, such as family contact, learning, and entertainment, outweigh the risks and that time spent online supports wellbeing rather than erodes it. 

The issue isn’t the technology itself; it's how easily hours slip by, how subtly fatigue creeps in, and how invisibly online threats can arise. 

Thoughtful, informed use can help ensure that digital life remains a positive force. The goal isn’t to log off completely, but to stay connected in a healthier, more mindful way. 

Meanwhile, if you’re having difficulty managing your screen time, it might pay to look for help from the younger members of your family. 

Michoel Moshel, a Melbourne neuropsychologist, said the Gen Zers might be able to help seniors recognise problematic use of digital devices. 

“I think this is one of the skills that actually younger people are a lot more comfortable in the digital environment than older people,” he told the ABC. 

Related reading: ABC, The Conversation, Benetas