Digital dementia: what it is, why it may be happening, and what can we do to stop it?
What is “digital dementia”?
“Digital dementia” is a popular term used to describe concerns about how spending a lot of time on digital devices — such as smartphones, tablets and computers — might affect the way we think and concentrate.
It’s important to know that “digital dementia” isn’t a medical diagnosis, and it doesn’t mean that using your phone causes dementia.
Instead, the term is often used to describe things like having a shorter attention span, finding it harder to concentrate, forgetting things more easily, or struggling with tasks that require planning and focus.
Using digital devices heavily can also go hand in hand with other habits that may affect our wellbeing — such as getting less sleep, being less physically active, constantly switching between tasks, and spending less time interacting with people face-to-face.
For most people, the goal isn’t to stop using technology. It’s about finding a healthy balance and making sure screens aren’t getting in the way of sleep, exercise, social connection and time to focus without distractions.
How might heavy screen use affect our thinking?
There are a few different ways that spending a lot of time on digital devices might affect our memory, attention and overall brain health:
Letting our devices do the remembering: Our phones can remember appointments, phone numbers, directions, shopping lists and even answer questions for us. While this is convenient, it means we may use our own memory and problem-solving skills less often.
Constant distractions and multitasking: Notifications, messages and switching between apps can make it harder to concentrate on one thing at a time. Over time, constantly jumping between tasks can leave us feeling distracted and make it harder to focus deeply.
Poor sleep: Using phones, tablets or other screens late at night can make it harder to wind down and get good-quality sleep. Sleep is important for memory, concentration and giving our brains time to recover.
Less physical activity: Spending more time sitting and looking at screens can mean less time moving around. Regular physical activity and good heart health are also important for keeping our brains healthy as we get older.
Less face-to-face contact: Technology can be a great way to stay connected, but if screen-based socialising replaces spending time with people in person, we may miss out on some of the mental and emotional benefits of face-to-face interaction.
Information overload and stress: We are surrounded by messages, news, emails and social media updates. Constantly taking in new information can be mentally tiring and may contribute to stress, anxiety and feeling overwhelmed. These can make it harder to concentrate and think clearly.
What does the research say?
Research into how digital technology affects our brains is still developing, but there are some useful things we do know:
Too much multitasking can affect us in the short term: Studies in laboratory settings have found that constantly switching between tasks or being interrupted can make it harder to concentrate, perform tasks well and take in new information.
Heavy screen use has been linked with some health and thinking difficulties: Studies have found links between high levels of screen use, poor sleep and problematic digital habits and things like difficulties with attention, mood and performance on some thinking and memory tests. These links seem to be particularly noticeable in teenagers and young adults.
We don't yet know whether everyday digital use causes dementia: There isn't currently good evidence that typical smartphone, tablet or internet use causes dementia in the long term. Technology is also changing so quickly that it is difficult for researchers to study its effects over many decades.
Overall, the evidence suggests that the way we use technology may affect our brain health, often indirectly. For example, spending a lot of time on devices may affect our sleep, physical activity, social connections and ability to focus — all of which can influence how we feel and function.
So, what can we do to keep our brains active?
The good news is that using technology doesn’t have to be bad for your brain. It’s really about finding a healthy balance and making sure our devices don’t get in the way of the things that keep our brains and bodies healthy — such as good sleep, regular exercise, social connection and time to concentrate without distractions.
Here are some simple things you can try:
Give yourself some screen-free time: Try having regular breaks from your devices, such as during meals or for the hour before bed. You could also keep phones and tablets out of the bedroom or away from the dining table.
Reduce distractions: Turn off notifications you don't really need and use features such as Do Not Disturb, Focus modes or app timers when you want some uninterrupted time.
Try doing one thing at a time: Instead of constantly switching between apps, messages and tasks, try giving one activity your full attention. This can help you concentrate and get more out of what you're doing.
Protect your sleep: Try to put screens away 30–60 minutes before bed and give yourself time to wind down. Good-quality sleep is important for memory, concentration and overall brain health. Screen habits and recommended limits will also vary depending on age, with children and teenagers generally needing more guidance around screen use.
Keep moving: Regular physical activity is good for both your body and your brain. Even adding more walking and movement into your day can help reduce the amount of time spent sitting in front of a screen. Looking after your blood pressure, blood sugar and cholesterol is also an important part of long-term brain health.
Keep your brain challenged: Try activities that make you think, learn or remember things. Reading, hobbies, music, puzzles, crafts, learning a new skill or playing board games can all be enjoyable ways to keep your mind active. The key is to have a variety of activities rather than relying entirely on screens for entertainment.
Stay connected with other people: Make time for face-to-face conversations, family, friends, volunteering or community activities. Digital communication can be a great way to stay connected, but it’s good to have a mix of online and in-person social contact.
Pay attention to how technology makes you feel: If you notice that your device use is affecting your sleep, concentration, mood, relationships or everyday activities, it may be worth taking a closer look at your habits. Small changes can make a difference, and your GP can help if you're finding it difficult to cut back or if you're concerned about your mood, sleep or concentration.
Take-home messages
“Digital dementia” is a popular term used to describe concerns about how spending a lot of time on digital devices — such as smartphones, tablets and computers — might affect the way we think and concentrate.
“Digital dementia” isn’t a medical diagnosis, and it doesn’t mean that using your phone causes dementia.
Harmful effects are likely driven by modifiable behaviours — fragmented attention, poor sleep, sedentary lifestyle and reduced face-to-face socialising — rather than screens themselves.
Prevention focuses on digital hygiene, protecting sleep, promoting physical activity and social and cognitive engagement, and managing cardiovascular and mental-health risk factors.