Staying informed without feeling overwhelmed: A guide to digital well-being

In today’s always-on world, it’s easier than ever to stay connected — and harder than ever to disconnect. Between breaking news, social media updates and nonstop notifications, staying informed can sometimes feel more draining than helpful. Nonstop news isn’t good for anyone. If you like background noise, consider turning off the TV and tuning your radio to classical music or something with less talking.

The emotional toll of being “always on”

While it’s important to stay engaged with the world around us, constant exposure to distressing news and digital overload can take a real toll on your emotional and social well-being. Feelings of helplessness, anxiety or irritability are common responses to digital fatigue.

Five ways to stay informed without getting overwhelmed:

  1. Set digital boundaries. Choose specific times to check the news or social media instead of grazing throughout the day. Avoid consuming news media right before bed or first thing in the morning.
  2. Limit your sources. Pick a few trusted news outlets or apps and stick to them. This prevents getting lost in a spiral of conflicting or sensational information.
  3. Take screen breaks. Designate tech-free times or zones in your day — like during meals or when spending time with loved ones. Use that time to recharge, reconnect or be present in your surroundings.
  4. Be a mindful consumer. Before looking into the day’s news, ask yourself: “What do I need right now? Am I looking for connection and understanding or just escaping?” Intentionality can reduce digital overwhelm.
  5. Make time for real-world connection. Whether it’s a quick call with a friend or joining a community activity, in-person or phone connections can offer balance to your digital life.

Reflection questions:

  • How do you feel after consuming news media, whether you read, listen or scroll?
  • Are there specific times of day when digital content affects you more?
  • What could a healthy digital habit look like for you?

Ready to create a more balanced digital life? Start with small changes today. Explore more ways to care for your emotional well-being at Hello4Health.org.