Is "Digital Dementia" real?

By Dr Hayley North, PhD

Neuroscientist and Founder - Understand Your Brain.

Research Fellow - Neuroscience Research Australia

Conjoint Lecturer - UNSW

If you’ve noticed more brain fog, distractibility, and are left wondering “where did my focus go?” lately, you’re not alone. Some people call this digital dementia.

What is digital dementia?

Digital dementia is a term used to describe declines in cognitive skills (like memory and focus) that people associate with excessive screen time. It was popularised in part by neuroscientist Manfred Spitzer, but it’s not a clinical diagnosis.

It also differs from dementia. Dementia is a progressive syndrome caused by disease or other medical conditions and is typically linked to neurodegeneration and loss of brain tissue.

So is digital dementia real? It’s a useful label for a real experience, but it’s not a medical diagnosis. It is better understood as dementia-like symptoms that can show up when our attention systems are consistently shaped by high-fragmentation digital environments.

So what might excessive screen time be doing?

The research suggests heavy, dysregulated screen use can be associated with poorer learning, memory, and concentration, along with impacts on emotional and social regulation. A scoping review summarised evidence across these domains and highlighted concerns about screen time displacing the activities that build cognitive resilience.

Most studies are in children and adolescents, because developing brains are more sensitive.

But adults can experience attention and memory problems as well, especially when screen use fragments attention all day and then extends into the evening and undermines sleep.

Can screen time affect mood? Higher screen time is associated with higher depression risk in cohort meta-analyses.

Why screens can make memory and deep work feel harder

Worse memory may be due to lack of focus attention. To form a memory, the brain needs stable attention long enough to encode information. When attention is constantly interrupted, memory often looks like it’s failing because the memory never properly formed.

A Nature study found that moment-to-moment lapses in attention predict forgetting, and these lapses help explain the link between media multitasking and poorer memory performance.

Many platforms deliver novelty every few seconds. The brain's dopamine network is wired to prioritise novelty, which can train attention toward scanning and switching, and make slower, effortful tasks (deep work, long-form reading, thoughtful conversation) feel more difficult.

Night-time screen use may amplify the effects of screens on cognition. The bright lights on screens signal to the part of our brain responsible for sleep-wake cycles to keep us awake for longer. This is an issue because poor sleep reduces attention, memory consolidation, and emotional regulation the next day.

Is all screen time bad?

Not all screen time is equal, active vs passive screen use matters when it comes to cognition. Active use includes learning, creating, problem-solving games, and purposeful communication. The brain works on the 'use it or lose it' principle, and because active screen time involves using our cognitive skills, we are keeping them strong. Whereas passive screen time includes long bouts of scrolling and prolonged viewing with minimal cognitive effort. If done for prolonged periods, we may be replacing time that we would have used our skills with time that we are not, and therefore we are more likely to lose or see a decline in those skills.

This distinction shows up in the research. Longitudinal UK Biobank analyses found longer TV viewing was associated with increased subsequent dementia risk and changes in brain measures over time. In contrast, a 2025 meta-analysis in Nature Human Behaviour found that general digital technology use in adults over 50 was associated with lower risk of cognitive impairment and did not support the idea that everyday technology use accelerates cognitive decline. If you are going to watch TV, doing it with someone else can help shift it from solitary time into shared attention and conversation. Research shows the presence of others changes the viewing experience and increases opportunities for interaction.

How do I know if my screen time is “too much”? If it’s replacing sleep, movement, learning, or real connection, and you feel pulled rather than in control, it’s worth adjusting.

What can we do about it? Brain-based strategies

Strategies:

• Make passive smaller, active bigger: swap some scrolling time for active use (learning, creating) or, better, something offline you genuinely enjoy.

• Add friction to high-pull apps: remove them from your home screen; log out; set app limits; reduce notifications.

• Protect sleep: lower brightness at night, avoid high-stimulation content late, and aim for a phone-free last 30 to 60 minutes before bed.

• Change workplace norms: clarify response-time expectations; encourage batching of email and chat; protect blocks of focus time.

The goal isn’t zero screen time, it’s better brain outcomes. A few small shifts, especially around passive scrolling and night-time screen use, can make a noticeable difference to clarity, focus, and mood.

Dr Hayley North is a neuroscientist and founder of Understand Your Brain, where she transforms cutting-edge neuroscience into practical strategies for better mental health and wellbeing in the workplace. Through workshops and programs, she helps individuals and organisations reduce stress, build resilience, and create lasting change.