As another year draws to a close, many of us naturally pause for a moment to introspect our current situation and consider the changes we want to make. Our latest Reflecting Ireland research shows that, heading into 2026, people across the country want to focus on their wellbeing and mental health. People are particularly concerned with balancing their use of social media and cutting down on their overall screen time.

Overall, 1 in 2 (48%) of the general population plan to cut back on screen time in 2026, particularly those under 35, after recognising how constant online engagement can affect mood, sleep and focus. 58% of 25-34 year olds and 59% of 18-24 year olds want to cut back on mobile screen time. For those under 25, spending less time on social media and more time with friends and family is one of their top 5 resolutions for 2026.

We have teamed up Claire Cogan of BehaviourWise to bring you tips to support healthier digital habits that can make a difference to your lifestyle.

Track your time and set limits when using social media

Before setting any resolutions, understanding your current habits is key. Most phones and platforms now offer built-in tools to help you track and manage your digital activity. Examples include Android’s Digital Wellbeing, or Instagram’s “My Activity” dashboards that shows daily and weekly usage. There are even some independent apps available that help you track time spent on websites and apps. Seeing these patterns clearly, often makes it easier to set realistic limits and identify the apps that take up more of your day than intended.

Introduce phone-free zones and times in your routine

Our research shows that half of social media users check their feeds within 30 minutes of waking up and again within 30 minutes of going to sleep, a habit closely linked with poorer sleep quality. Designating phone-free windows, such as your mealtimes, the first hour of your morning, or the hour before going to bed at night gives your mind a chance to rest. This small but significant habit can rejuvenate your mind. Setting other small boundaries like keeping your phone outside the bedroom or in a separate room during wind-down time, can make a difference mentally, emotionally and physically.

Reduce non-essential notifications to regain focus

The constant “ping” of alerts on your phone often divides your concentration, encouraging you towards unnecessary check-ins. This makes it harder to disconnect. Over long periods, this level of interruption can shorten attention spans and increase stress. Turning off non-essential notifications helps create a calmer, more intentional digital routine. You remain in control of when you engage, rather than reacting automatically each time your phone lights up.

Choose intentional engagement over passive scrolling

Social platforms are designed to hold attention, often presenting you with endless content that blurs the lines of what exactly is important. Being more mindful of why and how you use social media can potentially remove all exhaustion levels and bring in a calmer state of wellbeing. Consider which accounts, creators or conversations genuinely leave you feeling informed, inspired or connected, and which consistently drain your energy or affect self-esteem. Muting, unfollowing or limiting exposure to content that negatively impacts you can lift your overall mood.

Support children and young people with structure and guidance

With Australia’s recent decision to ban social media for under 16s and similar discussions emerging across the EU, the impact of digital habits on younger generations is increasingly under the spotlight. A recent RCSI study¹ identified a strong link between high social media use and poorer mental health among 15–16 year olds in Ireland, reinforcing the need for clear guidance.

For parents, teachers and carers, trusted Irish resources such as www.webwise.ie and www.cybersafekids.ie offer practical, age-appropriate advice on how to talk to young people about social media, online safety and emerging technologies like AI.

Read the full Reflecting Ireland report

The content of this blog does not constitute advice and is for general information purposes only. Readers should always seek professional advice before relying on anything stated in the blog. Some of the links above bring you to external websites. Your use of an external website is subject to the terms of that site.

¹ Spending four-plus hours a day on social media affecting teens’ mental health – study – The Irish Times