rom early-morning notifications to late-night scrolling, technology now shapes every waking moment of our lives. Smartphones, social media apps, streaming platforms and online workspaces have become permanent extensions of our hands—and, increasingly, our minds. As digital technologies tighten their grip, experts warn that the country is facing a silent crisis: a growing epidemic of digital overload affecting the physical, cognitive, social, emotional and spiritual health of citizens.

Across Pakistan, teachers, parents and office workers, even children, are experiencing unprecedented behavioural and psychological changes. Doctors are reporting new patterns of illness. Teachers have noted falling attention spans; parents complain of emotional disconnect; and religious leaders are highlighting a visible decline in reflection, presence and inner peace.

These warning signs have brought digital well-being training, coaching and mentoring at the centre of national conversation—no longer as a luxury, but as an urgent necessity.

Bent over their phones

Medical professionals now see a surge in issues directly linked to overuse of smartphones:

n Chronic neck and back pain

n Eye strain and weak eyesight

n Sleep disturbance due to blue-light exposure

n Sedentary lifestyle and weight gain

n Early-age fatigue and headaches

The Pakistan Society of Ophthalmology has repeatedly cautioned about the rise of digital eye syndrome among young users. Without proper awareness and training, most people remain unaware of how to protect themselves.

Digital well-being programmes teach practical habits such as screen–rest cycles, posture correction, device–free sleeping routines and intentional use schedules—interventions that directly reduce these physical harms.

The ability to focus

Teachers across Pakistan report that many students can no longer stay attentive for more than a few minutes. Psychologists attribute this sharp decline in concentration to:

n Constant notifications

n Multitasking across apps

n Nonstop entertainment content

n Addiction to reward-based platforms like TikTok and Instagram

The human brain, constantly bombarded with micro-bursts of information, is losing its natural rhythm of deep thinking and reflection.

Digital well-being training restores cognitive control by teaching:

n How to manage distractions

n How to set boundaries on app use

n How to rebuild attention spans

n How to redesign daily digital habits for deep focus

Without such interventions, experts warn, the next generation may struggle with learning, creativity and productivity.

Emotionally apart

Despite being more “connected” than ever, families report historic levels of emotional distance.

n Children and parents sitting together but glued to screens

n Couples spending more time online than interacting

n Friendships shifting from real life to digital spaces

n Social isolation rising despite online activity

Sociologists warn that digital platforms are rewiring social behaviour, replacing genuine conversation with superficial interaction.

Digital well-being coaching helps families:

n Restore screen-free social time

n Rebuild communication rituals

n Understand the psychology of online relationships

n Set shared rules for healthy device usage

These skills are now essential for preserving family bonds.

Anxiety, comparison and burnout

Psychologists in Pakistan have noted sharp increases in anxiety, irritability, fear of missing out and emotional burnout—especially among teenagers and young adults.

Social media amplifies:

n Constant comparison

n Pressure for perfection

n Fear of rejection

n Online bullying

Emotional dependency on likes and comments

Digital well-being mentors teach emotional self-regulation, mindful usage and strategies to break unhealthy psychological loops created by digital platforms.

Losing inner stillness

Religious scholars express concern that the constant noise of the digital world is reducing:

n Inner peace

n Spiritual reflection

n Self-awareness

n Time for worship and contemplation

The heart, continuously distracted, struggles to find stillness.

Digital well-being learning helps people create “digital silence windows,” reduce addictive patterns and reconnect with spiritual grounding—essential in a world overwhelmed by noise.

Not individual weakness

The cumulative impact of digital misuse is no longer just a personal concern; it is becoming a public-health, educational and social challenge.

n Productivity is falling

n Students are losing learning capacity

n Families are losing connection

n Mental illness is rising

n Physical health problems are increasing

Pakistan urgently needs structured, scientific and accessible digital well-being training and coaching—delivered in schools, universities, workplaces and homes.

Training necessity

Because digital platforms are designed to capture attention, ordinary willpower is not enough to resist addiction. This is why guided training is essential:

n To build digital discipline

n To protect mental and physical health

n To manage social media pressures

n To restore family and social communication

n To rebuild focus, productivity and creativity

n To protect children from harmful digital exposure

n To reconnect individuals with real life and spiritual balance

Digital well-being is no longer optional; it is a life skill.

The way forward

Experts recommend launching:

n Digital well-being courses in universities

n Training for teachers and parents

n Corporate well-being programmes

n Community workshops

n Personal coaching and mentoring services

n Regular public-awareness campaigns

Pakistan must prepare its citizens to manage the digital world wisely, not fear it.

The consequences may include:

n Increased mental health disorders

n Lost productivity

n Social fragmentation

n Identity crises among youth

n Rising health costs

n A generation unable to focus, reflect or connect

As technology continues its rapid advance, Pakistan must equip its people with the skills to stay human in a hyper-digital world. Digital well-being training is not about rejecting technology—it is about using it with purpose, balance and mindfulness.

If adopted now, it can help build a healthier, more focused, more emotionally resilient and spiritually grounded society.

If it is ignored, the cost—social, psychological and national—will be great.

The writer - media educator,
podcaster and digital well-being coach - is the programming director at Paigham TV