Your phone can wait… and your mental health might thank you for it. South African experts explain how constant connectivity affects our wellbeing and what we can do to change our habits.
South Africa (28 September 2026) – South Africa, we need to talk about our phones. And yes, I realise the irony of writing an article that you’re probably reading on yours. According to figures cited from the 2026 Global Digital Overview Report, South Africans spend almost 53 hours a week consuming online media, compared with the global average of 33 hours and 27 minutes. That’s a bucket load of time spent staring at screens… and it raises an important question: what are we missing while we’re looking down?
The good news is that we don’t need to abandon technology or delete every social media account to reclaim our time. Mental health experts say a few intentional changes to our everyday habits could make a meaningful difference. After speaking with some incredible South Africans about burnout, anxiety, day-to-day stress and the pressures of modern life on my “Good Things with Brent Lindeque” podcast, I think this is a conversation worth having.
When Being Connected Becomes Exhausting
Rebecca Hurst, an occupational therapist at Netcare Akeso Umhlanga, explains that our relationship with technology has evolved into something far more demanding than simply checking messages.
“There appears to be constant pressure, both professional and social, to stay available and respond as quickly as possible, which further feeds into being always plugged in. More than just how much time we spend on our devices, a constant underlying sense of needing to be connected makes it harder to truly rest and switch off.”
Think about it. We’ve created a culture where receiving a message can feel like an obligation to respond immediately, regardless of whether we’re having dinner with our families, enjoying a weekend or trying to get some sleep.
Claudia van Blerk, occupational therapist and manager of the Centre of Psychotherapy Excellence at Netcare Akeso Umhlanga, says constant connectivity can affect our concentration, creativity, emotional wellbeing and sleep.
“Over time, this can contribute to burnout, particularly when there is no clear separation between work and personal life. Sleep can also be affected, both by late-night screen time and by the mental habit of staying alert for notifications, which can make it harder to wind down for sleep,” she explains.
Warning signs include feeling anxious when you haven’t checked your phone, struggling to concentrate without interruptions and sacrificing time with loved ones to stay online.
What My Podcast Guests Have Taught Me About Burnout
Over the years, I’ve interviewed incredible people who have dedicated their lives to understanding mental health and the pressures we place on ourselves. Their insights offer practical ways to address the very issues highlighted by the Netcare experts.
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South Africa, Your Heritage Day Messages Gave Us All the Feels!Jacqueline Allschwang, better known as Jaxheartist, joined me to discuss why so many successful people find themselves completely exhausted. After experiencing burnout herself, she began investigating the relationship between our nervous systems and emotional wellbeing.
“Most people assume exhaustion is a willpower problem. It isn’t,” Jax explained.
The answer to feeling overwhelmed isn’t another productivity application or finding ways to accomplish more. We need to examine how much we’re already asking of ourselves.
I explored similar themes with executive coach Anja van Beek, who explained why looking after ourselves matters just as much as fulfilling our responsibilities to everybody else.
Mindfulness expert Helen Nicholson also joined me to discuss managing burnout and making space to breathe, reconnect and take better care of ourselves.
Brandon Fairweather also shared his extraordinary journey through open-heart surgery, severe anxiety, two strokes, and cancer, which inspired him to write The Hell Inside Our Heads, a non-profit book encouraging people to speak more openly about mental health.
“It just got to a point where this became so debilitating. I just resolved that this had to mean something.”
And Huntley Smith brought a completely fresh perspective to the idea of balance and what it really means to “win” at life, unpacking a concept he calls a roadmap.
While these conversations weren’t exclusively about technology, they all reinforced an important message… recognising our limits, establishing boundaries and seeking support are essential to looking after ourselves.
Five Ways to Reclaim Your Time
So, what can we actually do about it?
The Netcare experts recommend developing a healthier relationship with technology by being more intentional about how we use it. Combined with insights from my podcast conversations, here are five practical ways to start.
1. Give yourself permission to be unavailable. Not every message requires an immediate response. Establish boundaries around work communications and protect your personal time.
2. Protect your sleep. Stop checking emails and scrolling through social media before bedtime. Give your mind an opportunity to wind down.
3. Get comfortable doing absolutely nothing. You don’t need to reach for your phone whenever you have five minutes to spare. Allow yourself time to think without distractions.
4. Make room for real connections. Spend uninterrupted time with friends and family, rediscover hobbies and enjoy activities that don’t involve screens.
5. Recognise when you need help. If you’re experiencing anxiety, exhaustion or difficulty managing your everyday responsibilities, consider speaking to a mental health professional.
Van Blerk also highlights something we tend to overlook: boredom can actually be beneficial.
“Creativity often requires uninterrupted time, mental space, and even moments of boredom. When attention is constantly divided, it becomes harder to engage in deep thinking or generate new ideas,” she explains.
Imagine what we might accomplish if we gave ourselves a little more space to think.
The Good News? We Can Change This!
I love technology. It allows us to share good news, connect South Africans, celebrate all the “good things” people and tell stories that might otherwise never be heard. Good Things Guy wouldn’t exist in its current form without it. But technology should add to our lives rather than consume them.
As Hurst concludes, “It should not be considered a luxury to unplug from our devices but a necessary practice for maintaining creativity, mental health and sustainable, effective functioning. It is less about indulgence and more about creating balance and protecting our physical and mental wellbeing in a highly connected world.”
Almost 53 hours a week is a lot of time online. Imagine reclaiming even a small portion of that for the things that really make you happy. An extra walk, dinner with someone you love, reading a book, trying something new or just enjoying the sunshine. And that’s the good news. We have the power to change our habits and make more room for what matters.
Maybe that’s your challenge for today. Finish reading this article, share it with someone, then put your phone down and go do something that makes you smile.
The internet will still be here when you get back.
For professional assistance with anxiety, burnout or other mental health concerns, contact your nearest Netcare Akeso facility. Anyone experiencing a psychological crisis can contact the 24-hour Netcare Akeso Crisis Line on 0861 435 787.
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