Digital Addiction in Young Australians: Signs, Support & Recovery

Signs, Support & Recovery

In our ever-connected digital world, screen time is a normal part of everyday life for many young people. But when “just a little bit longer” becomes “I can’t stop scrolling”, we’re looking at something more serious: Digital Addiction.

From gaming, streaming and social media to in-app purchases and gambling-style features – these behaviours can have a real-life impact. Digital Addiction isn’t just a buzz phrase. In Australia:

• Children aged 5–14 who spend 20 or more hours a week on screens rose from 16% in 2017-18 to 24% in 2021-22. 
• A recent study found secondary students were averaging 9.03 hours of daily screen use (primary students 6.34 hours), and around 10% were at moderate-to-high risk of smartphone addiction.
• Research also links in-game purchases such as “loot boxes” with gambling-like harms and a higher risk of later problem behaviours.

These numbers show the scale of digital addiction among young people, and why it’s vital to recognise the signs and respond in healthy ways.

Signs and Symptoms of Digital Addiction

Here are some key indicators that screen use is moving beyond harmless recreation:

• Loss of control – playing games or scrolling far longer than intended, unable to cut back despite wanting to.
• Neglecting responsibilities – avoiding schoolwork, chores, socialising, or sleep in favour of screen time. For example, one teen reported missing most of Year 9 classes due to gaming. 
• Mood changes and preoccupation – feeling restless or irritated when unable to access devices, fudging time, hiding use.
• Gambling-style experiences – spending real money on loot boxes, in-game purchases or engaging in online betting/habit loops
• Impaired balance – screen use displacing physical activity, face-to-face contact, sleep and mood regulation. For adolescents, higher screen time has been linked with increased depressive symptoms or anxiety.

When these signs are present, the behaviour isn’t just “too much fun” – it’s starting to threaten wellbeing, and deserves attention and compassionate action.

Digital Addiction Risk Factors for Young Australians

Several factors make young adults and teens more vulnerable to Digital Addiction:

• Developmental phase – young people are wired to seek novelty, social connection and peer acceptance, all of which digital platforms deliver. 
• Easy access – smartphones, gaming consoles, streaming apps and social media mean screens are always within reach.
• Gaming and gambling blur – many games include loot boxes, microtransactions and chance-based rewards, normalising risk-taking behaviour. 
• Less structured time – university, work, independence can bring fewer boundaries, more unsupervised access and more time to drift into unhealthy patterns.
• Advertising and design – games and apps are intentionally designed to be “sticky”, leveraging algorithms and reward loops similar to gambling. 

Understanding these factors helps us approach Digital Addiction not as a moral failing, but as a predictable risk in a high-stimulus digital environment.

How SMART Recovery's Approach Applies

Digital addiction might not involve a substance, but many of the same tools that help with substance-based behaviours apply here too. At SMART Recovery Australia, the focus is on self-empowerment, skill-building and peer support.

• Motivation – recognising your reasons for change: “I want to feel less anxious when I log off”, “I want to spend more time outdoors or with friends”.
• Coping with urges – identifying triggers (boredom, loneliness, habit loops) and planning alternatives (walk, call a friend, turn off notifications).
• Problem-solving – putting structure around device use: setting timers, scheduled “no-screen” times, device-free zones.
• Lifestyle balance – ensuring your life includes physical activity, social connection, offline hobbies and meaningful goals.

If you’d like to explore this further, you can find a SMART Recovery meeting or download our tools and resources to work through digital addiction in a supported way.

Reflection & Next Steps

Here are a few questions to reflect on (and perhaps discuss with a friend or peer):

• When was the last time I used a screen longer than I planned, and did I feel regret or loss of control?
• What offline activities give me genuine satisfaction, and how much time am I committing to them?
• If I removed a key device for one week, what would I notice about my mood, relationships or sleep?
• Who am I reaching out to when I feel the urge to “just check one more time”?

Then build your next-step plan:

1. Set a small, achievable goal for the next seven days (e.g., “I will have my phone off for the first 30 minutes when I wake up”).
2. Choose a trusted person to share your goal with and check in with them.
3. Revisit your goal after seven days and adjust as needed.
4. If your patterns continue disrupting life, consider joining a SMART Recovery group or speaking to a qualified professional.

You’re not alone, and you have a choice

Digital addiction is not a straight-line fall into a problem. It’s often gradual, hidden and reinforced by platforms that make devices irresistible. Recognising it early, using the tools you already have (motivation, self-care, peer support), and reaching out when you need help can shift the balance back in your favour.

At SMART Recovery Australia, we believe in helping young people build momentum toward a balanced, connected, intentional life - one step, one decision, one connection at a time.

If you - or someone you care about - is exploring the impact of screen use or feels caught in a loop, we’re here. You don’t have to do this alone. Find out more and connect with a meeting today.