Habits and compulsions
Most gaming, scrolling and watching is fine. It becomes a problem when you keep losing control of it, it comes before sleep, school, friends and things you used to enjoy, and you carry on even though it's causing harm. Doctors call it 'gaming disorder' when this goes on for about a year and seriously affects life.
Other compulsive patterns
Some people feel driven to repeat actions or thoughts (checking, washing, counting) to ease worry, or to pull hair or pick skin. Others gamble, including through loot boxes and betting apps. These are common, and there is help that works.
What helps
Changing the setting beats willpower: notifications off, phones outside the bedroom, and a plan for what to do instead. Focus Lab's habit log and Digital Balance 30 programme can help you spot your triggers. Talking therapy helps when it's more than a habit.
When to talk to someone
If you've tried to cut down and can't, or a habit is hurting your sleep, school or relationships, talk to a counsellor or doctor. Tele-MANAS (14416) can help you find support.
Need help now?
Talk to a parent, a teacher or another adult you trust. You can also call, free, any time: