The Problem with "Always On": Confronting Digital Overload

I've come to realise that being "always on" isn't just a modern buzzword - it's a subtle (and sometimes not-so-subtle) pressure many of us carry every day. Initially, it feels empowering to have everything at our fingertips: research , updates, instant connections. But I've noticed that this perpetual connectivity - if not checked - can quickly morph into digital overload. The reward of this is compromised brain productivity and depleted energy; and that's something I'd like to unpack with you.

Why I Started Thinking About Digital Overload

In my line of work - real estate - being "always on" is fuelled by constantly refreshing property listings to see which homes are newly listed For Sale or whether fresh rentals have popped up. It also includes sending emails late into the evening to coordinate a home's transfer process, or jumping onto digital platforms to check if "that" sought-after house has just hit the market. I know from my interactions with our many clients who are in other professions like banking, IT, marketing and manufacturing - they too can relate. Whether it's checking financial dashboards, monitoring production lines, racing to respond to client demands and social media mentions or tackling a seemingly never-ending stream of system alerts, bug reports and status updates - not to mention the need to be available 24/7, there's no limit to the reasons why we get sucked into being "always on".

No matter your field, being permanently plugged in feels like an adrenaline rush at first. We tell ourselves we're being productive, efficient and available. But slowly, that urgency can hijack our focus, disrupt our mental well-being and even chip away at our relationships. If you've experienced that sense of being tethered to your phone or laptop, then you know what I'm talking about. Let's explore why constant connectivity can become a problem - and how we can handle it more mindfully.

The Neuroscience: Dopamine on Overdrive

One reason we find it so hard to resist checking our screens is dopamine - that chemical messenger associated with reward in our brains. Every new message, social media update or "breaking news" alert can and does produce a tiny hit of dopamine, nudging us to keep checking in. The tricky part is that we're not built to function in perpetual reward mode. Over time, our brains become accustomed to the small dopamine "high", resulting in a need for a bigger "hit" in order to achieve the same "high". And the cycle perpetuates.
Added to this is the fact that our brains struggle with the constant barrage of information coming in, leading to restlessness, anxiety and an inability to focus on tasks that require deeper concentration. One would expect that being so "connected" would mean greater productivity, whereas the reality is that these incessant interruptions actually interfere with and hamper our productivity,

We're Just Not Designed for Non-Stop Highs

Short bursts of adrenaline and dopamine serve a crucial purpose in real threats or exciting moments - whether that's finalising a buy or sell agreement on a new property or wrapping up a huge product launch in manufacturing. But when it's constant, our bodies read it as a state of ongoing alert. Over time, this constant vigilance breaks us down.

Digital Overload and What It Costs Us

1. Mental Fatigue and Stress
   One of the first signs I noticed was a creeping sense of mental exhaustion. The more I let notifications intrude on my day, the harder it became to focus. Studies, including one from George Washington University, point out that digital overload undermines stress management and can lead to burnout.
2. A Creativity Crunch
   Have you ever tried brainstorming new decor ideas for a kitchen or considering new business strategies while your phone keeps buzzing? Creativity thrives on uninterrupted mental space (3). Without it, even simple tasks become harder.
3. Strained Relationships
   We don't just risk losing our own calm; we risk missing out on quality time with the people who matter. Whether it's putting down your device to be "fully present" with your loved ones, spending focused time with a friend or giving a colleague your full attention during a meeting, every moment of true connection counts.

My Journey Toward Mindful Tech Use

A concept I came across from Cal Newport, known as Digital Minimalism, really resonated with me. It doesn't suggest discarding our phones and laptops (that's near impossible in most modern jobs, especially real estate!). Instead, it encourages us to decide why and when to use these tools, setting clear boundaries so we can step away without guilt.

• Defined Boundaries: Maybe you log off your email at 6 p.m. or only check notifications at set intervals.
• Scheduled Downtime: You might decide to do a digital detox on weekends or keep phones away during family dinners.
• Selective Engagement: Rather than following every new social media account, focus on the ones that genuinely add value - be it for your career, personal growth, or just good, clean fun.

My 10 Hacks to Ease Digital Overload

1. Create "No-Phone" Zones
   Pick a spot - like your bedroom or the dinner table - where devices aren't allowed. This helps preserve moments of calm.
2. Switch Off Unnecessary Alerts
   Restrict notifications to the crucial ones only. Do you really need a ping for every social media mention or general newsletter?
3. Use App Time Limits
   Most smartphones - be they Android or iPhone - let you set daily caps. Block your social channels after a certain time, so they don't end up eroding your evenings.
4. Park Your Phone Elsewhere
   When you need focus, leave your phone in another room. (Be honest now, for some of you, just the thought of doing this sets off a nervous eye-twitch!)
5. Embrace One Screen at a Time
   If you're on your laptop, place your phone screen-down so you're not tempted to hop between devices.
6. Set a "Digital Bedtime"
   Turning off devices an hour before bed makes a huge difference in relaxation and sleep quality.
7. Batch Your Communications
   Schedule set times for emails, rather than responding the second something arrives.
8. Unsubscribe and Unfollow
   If you notice certain accounts or newsletters don't enrich your day, it might be time to let them go.
9. Leverage "Focus" or "Do Not Disturb"
   Great for short bursts of uninterrupted work, especially if you're problem-solving or compiling strategy.
10. Practise a Digital Fast
    Even if it's just once a month, consider a day (or half-day) without any screen time. Go for a walk, garden, or read a physical book.

The Balancing Act: Productivity vs Burnout

We all want to be effective but it can become self-defeating if we're perpetually online. I've found that stepping back - letting myself enjoy my garden or focusing on a single project without digital intrusion - actually helps me be more productive in the long run.

When you hit the right balance between connectivity and peace, you'll likely find that your work (and your quality of life) improves. I've experienced this shift personally: once I stopped trying to be available 24/7, my focus sharpened, my stress dropped and I could genuinely connect with clients and loved ones on a deeper level.

A Gentle Nudge: Consider the Space You're In

If you're noticing that digital overload is creeping into every corner of your life, it might be worth reflecting on the physical environment around you. Sometimes, rearranging your home office, letting in more natural light, or designating a "quiet room" can do wonders for your sense of calm. If you find yourself exploring new options - maybe a different apartment or a house that offers better work-life balance - keep in mind how your physical space can shape your daily rhythms.

I hope these reflections spark fresh ideas for creating a healthier digital relationship and, more broadly, a more balanced lifestyle. Here's to a fulfilling journey for all of us in 2025, one that leaves room for rest, real connection and authentic growth.

Thank you for being part of this journey.

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Warm regards