Understanding digital wellbeing through cyberpsychology
Screen Sense helps people who enjoy gaming, social media and digital technology understand how these experiences influence attention, habits, wellbeing and everyday life.
Explore clear, accessible information about digital behaviour, practical tools for building awareness and self-paced courses designed to support healthier, more intentional technology use over time.
Screen Sense uses insights from cyberpsychology, health psychology and behavioural science to support adults and young people (16+) in ways that respect autonomy and choice - free from shame, guilt or fear.
Thanks for visiting Screen Sense! I’m Neal, a former professional gamer known as Mirage. I competed internationally, spending thousands of hours in digital environments where focus, performance and screen time were everything.
That experience gave me a front-row view of how powerful digital systems are and how difficult it can be to disengage from them once they become part of daily life.
If you’ve ever felt pulled too far into the screen, this is a place to understand why and what can be done next.
Neal Thompson
Digital Psychology Specialist
MSc Health Psychology
Former professional gamer (Mirage)
Founder of Screen Sense
MSc Health Psychology, University of Auckland
Digital Psychology Specialist
Certified Health and Wellness Coach
25 years in digital product leadership
Former professional gamer (Mirage)
Cyberpsychology focuses on how human behaviour, thoughts and emotions are influenced by digital technology including interactions with the internet, social media, online gaming, virtual reality and AI. It explores online identity, cyberbullying, digital addiction and the psychological impact of immersive technology, bridging traditional psychology with the digital world. These insights inform practical strategies and tools to help people manage their digital habits and wellbeing.
We all have our favourite ways to scroll, game or watch online content. Over time, these habits can quietly drain your energy, scatter your focus and affect your wellbeing.
76% of people believe they spend “too much” time on their phones. Of all the adults surveyed, 40% are spending five or more hours on their phone each day and 20% are spending seven or more. Average screen time is five hours. 74% of people who have tried to reduce their screen time struggle to do so.
BePresentThe amount of time kids’ spend online worried 75% of parents and is the number one worry. Yet, 50% (of parents) said they spent too much time on their own devices, and 66% admit to relying on screens as a bargaining chip to distract children.
nib SurveyWe find that 15% of 15 year olds report using the internet for more than 6 hours per day on a weekday outside of school. Once daily internet use (on weekdays outside of school) exceeds about two hours, we find no positive association of internet use and wellbeing.
Motu Economic and Public Research Policy
Problematic internet use can show up in various ways. Take our free, anonymous self-assessment quiz to see if reducing your screen time could be helpful.
Quiz
Stay up to date with the latest media coverage on digital wellbeing from around the world. We bring together important stories about screen time, online behaviour and healthier tech habits.
The latest research on Internet Addiction (IA) and Internet Gaming Disorder (IGD). This research highlights the importance of managing screen time.
View video interviews, documentaries, panels and talks that explore screen-time balance — from real-world stories to expert insights.
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Each book offers a different lens on digital wellbeing: whether you’re curious about the brain’s reward system, the impact of social media, or self-regulation in the digital era.
Guest speaker bookings are available at your next event, podcast or webinar on a range of digital wellbeing related topics.
New Zealand should copy the Australian ban on social media for children under 16, a public health researcher says. The Australian government said it would pass a law banning social media for children under 16. Prime Minister Anthony Albanese announced yesterday that a bill will be introduced to parliament within weeks.
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This pre-post study recruited 50 adult gamers from New Zealand to test the feasibility of a brief internet-delivered intervention. Completers (n = 35) reported a significant increase in well-being and reduction in severity, intensity, and time spent gaming, which reduced from an average of 29 to 11 hours per week.
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In the past few years internet addiction (IA) and internet gaming disorder (IGD) have become very frequent, leading to many personality and psychiatric disorders including low self-esteem, impulsivity, poor sleep quality, mood disorder, and suicide. IA has been included in Appendix III of the Diagnostic and Statistical Manual for Mental Disorders (DSM-5) as IGD. In addition, IA leads to many neuroanatomical and neurochemical alterations including cortical thinning of various components of the brain and altered dopaminergic reward circuitry.
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The Australian government has announced it will double the maximum penalty for breaches of the nation's social media minimum age law to $99m (£51.7m). As part of the updated legislation, the eSafety Commissioner will also be able to compel social media companies to provide evidence of what steps they have taken to comply with the ban.
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