We’ve all had times when scrolling through social media is more appealing than doing boring things like chores, going to sleep at a decent time, or even heading out to training. But when does it become a problem?

The internet is a wonderful thing. Without sounding too much like a Neanderthal, isn’t it incredible that we can do so much using just a little rectangle in the palm of our hands? We can chat to people around the world, check match results, watch training drills or highlight reels, listen to virtually any song that’s ever been recorded, watch cats doing stupid things, and so much more – all at the swipe of a screen.

But it’s easy for the internet to take over your life. Connecting online and doing all the other fun things the internet has to offer is great, but not when it’s at the expense of your health, fitness, training sessions, or real-life relationships.

So why is spending so much time online so appealing, what effect does it have on our health, and what can we do about it?

Chronically Online

If you’ve ever been scrolling through your social media poison of choice and found it hard to look away, you’re not alone. We’re partial to a bit of TikTok (even though we must be at least 20 years older than most people on there) and can while away an hour without even realising.

Why does it suck us in so easily? We’re curious social animals and we love stories, which social media has in abundance. The surprise nature of updates gives us a dopamine boost too, triggering feel-good chemicals in the brain.

When our brains come across something that releases these so-called happy hormones, we naturally want to keep the hit coming, so we repeat the behaviour by refreshing our feeds, loading up another YouTube video, or composing another witty tweet.

It’s a bit like being stuck in the midfield during a game – constantly chasing the ball but never really getting anywhere.

When It Becomes a Problem

The problem with this is that, like any behaviour that tickles our brain’s dopamine centre, it can become addictive and take over your day.

Websites and apps are all designed to make us want to spend time on them too, so Instagram knows exactly what it’s doing when it encourages you to check out more photos from people you don’t follow, and YouTube knows that auto-playing the next video makes it much more likely you’ll stick around. The algorithms are there to draw you in.

The occasional bout of procrastination is one thing, but if you’re falling behind with work, training, or other commitments because you’re glued to your phone, you’ve got a problem.

Spending most of your waking hours online, feeling agitated and fidgety when you’re away from a screen, and doing less of the things you once enjoyed are all signs you’re spending a bit too much time online.

Gambling, shopping, and porn addictions can also become a problem, as the internet makes it so much easier to do them.

The internet, including social media, online shops, and porn, aren’t inherently bad things (although we’ll reserve judgement on gambling). It’s not a bad thing to use the internet in these ways, but spending too much time on them is often a cause for concern.

What Spending Too Much Time Online Does to Your Health

Research has found a strong link between heavy social media use and depression and anxiety.

It takes us away from our lives, which can sometimes feel like a good thing, but it creates a disconnect between us and our surroundings, teammates, and relationships, which can lead to feelings of loneliness and isolation.

Seeing everyone’s “perfect” lives on social media can make us feel inadequate, and though it sounds like something easy to avoid, this never-ending highlight reel can make us feel rubbish about our own lives and have a real impact on our wellbeing.

Screens mess with our sleep when used before bed, and scrolling away on your phone is a sedentary activity. You’re probably hunched over it, which is no good for your back and fitness levels. It’s also time away from training sessions or moving around with your team.

Take a Screen Break

If you think you’re spending too much time online, try and cut back. Of course, that’s easier said than done, but you can absolutely reduce the time you spend online without feeling like you’re missing out.

You don’t have to rely on your willpower either, as we all know that’s a fickle beast. There are loads of tools that can show you how much time you spend on different websites and apps, and they can help you cut down by setting limits.

  • Your phone probably has something like this built in: Apple phones have Screen Time, and Android phones have Digital Wellbeing.
  • Third-party apps: AntiSocial, AppDetox, and Flora, which plants trees for the times you successfully put your phone down.
  • Other helpful tools: One Sec delays the opening of addictive apps, giving you time to pause and think before mindlessly opening social media.
  • Desktop: Freedom is a popular website blocker for both Windows and Mac.

It will be difficult limiting your usage in this way at first, but the more time you spend away from your phone or computer, the easier it becomes. People who break the urge to spend hours online often find they get more done, enjoy training more, have better relationships, and feel better in themselves.

Practical daily strategies

Cutting back is easier if you plan it into your day. Here are some ideas to make it stick:

  • Set a phone-free window around meals or team socials. Think of it as a mini halftime break for your brain.
  • Create phone-free zones at home, like the bedroom or living room, so scrolling isn’t the default activity.
  • Take micro breaks between online meetings: a 5-minute walk, a few stretches, you get the drift.
  • Schedule a “check-in” with a teammate instead of checking social media. You’ll get the dopamine hit from connecting with someone who actually supports your goals.

Behavioural techniques to stay on track

Changing habits is easier if you swap them with small wins:

  • Reward yourself for time offline.
  • Replace scrolling with micro habits, like a quick chat with a teammate, a walk around the block, or reviewing your progress.
  • Use physical cues to remind you to step away from the screen. Put your phone in another room, turn off notifications, or leave it on charge across the room.
  • Start small and build gradually. Even 15 minutes away from your phone at first is a win. Every little break adds up, like stacking passes to set up a winning play.

The CAN DO Approach

The Men’s Health Forum suggests the CAN DO approach to combat internet overuse:

  • Connect: Call an old friend, family member, or teammate. Real-life interactions are the ultimate team play.
  • Be Active: Move your body. Go for a run, walk, swim, dance, or kick a ball around. Physical activity boosts mood naturally.
  • Notice: Take notice of your environment. Turn off your phone for an hour and check out the real world around you.
  • Discover: Learn something new. Read a book, pick up a new skill, or watch tutorials to improve your game.
  • Offer or Give: Do something for someone else. Volunteering or helping a teammate or friend improves mood and sense of purpose.

When You Need Extra Help

Some habits, like porn or gambling addictions, may need additional support:

What to Remember

The internet is amazing, but it can sneak into being a problem before you realise it. Track your usage, take regular breaks, move your body, connect with real people, and use the CAN DO approach to regain control.

Think of yourself as the captain of your team. Screens can be useful teammates, but if they start dominating the game, you need to set limits, and reclaim control.