For many, everyday life is deeply connected to the online world: working, cooking, shopping and walking while listening to podcasts, reading the news online every morning, searching for recipes, discovering new books and downloading favorite radio shows. But this reliance can come with risks.
Concerns have grown following a report on 60 Minutes Australia titled “Brain Drain” which examined children’s screen time and brain health. The findings were startling. Research suggests that young people who spend long hours in front of screens — playing games, watching YouTube or scrolling through Instagram — and doing little physical activity may show brain changes similar to those seen in older adults with Alzheimer’s disease.
What is digital dementia?
The researchers described it as “digital dementia,” a term used to explain cognitive decline linked to lifestyle rather than disease. Cognitive neuroscientist Dr Mark Williams of Macquarie University told the South China Morning Post (SCMP) that excessive use of devices can affect brain development.
“Preschoolers and children who use devices regularly have abnormal white matter track development,” he said.
These fibers connect different parts of the brain and are vital for healthy communication between regions. Williams warns that too much time online may be linked to an increase in early cognitive problems, even in people between the ages of 25 and 35.
It points to a sharp increase – about 400 percent – in young adults seeking help with these problems. The youngest case he draws attention to is a 19-year-old whose cognitive decline from extreme screen use resembles brain scans of much older patients.
However, the picture is not entirely negative. Evidence suggests that internet use may be beneficial for older adults.
A large American study by New York University’s School of Global Public Health followed approximately 18,000 adults aged 50 to 65 over eight years. Published in the Journal of the American Geriatrics Society, it found that regular Internet users had about half the risk of developing dementia compared to non-users.
The researchers say the effect is “dose-dependent” and forms a U-shaped curve. Both no and excessive use were associated with higher risk, while moderate, purposeful use appeared to be beneficial.
Experts cited by SCMPS say part of the benefit comes from staying in touch with modern life, from online banking and travel bookings to keeping in touch with family via video calls.
But the key lies in the way you use the Internet.
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Mindlessly scrolling offers little cognitive benefit, while tasks like emailing, budgeting, or searching for information can help keep the brain active. Even online games vary in value; to build “cognitive reserve” it must be challenging rather than repetitive.
Experts warn that the so-called “brain rot” we see in some young people stems from passive consumption rather than active thinking.
Healthier use involves using the Internet as a tool—for learning, connection, and daily tasks—rather than as a constant habit.
Guidelines from the Washington Foundation for Information Technology and Innovation recommend going online with a clear purpose and limiting use to a few hours a day. Activities that involve memory, planning and social interaction – such as video calls or language learning – are particularly beneficial.
Experts also recommend limiting passive social media use to 20 to 30 minutes, turning off notifications and disconnecting from devices at least 30 minutes before bed to protect sleep.
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Physical health is also important. The American Optometric Association recommends the 20-20-20 rule — look at something 20 feet away for 20 seconds every 20 minutes — along with regular exercise to reduce the effects of prolonged sitting.
Social media feed management can also help. Interrupting disturbing content and choosing more positive or informative accounts can promote mental well-being. Overall, taking regular breaks from screens is recommended.
Offline activities remain essential. Hobbies such as walking, hiking or gardening provide real engagement that promotes mental health, with research highlighting their benefits.
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Warning signs of overuse include feeling empty after browsing, staying online longer than intended, or neglecting relationships and exercise.
For regular users, balance is the goal. Using the Internet as a practical tool can promote brain health, but overuse—or complete avoidance—can carry risks.
The challenge, experts say, is finding the “sweet spot” in between.
