South Africans spend 9 hours online daily – but at what cost to mental focus?

As October marks Mental Health Awareness Month, attention is turning to how today’s fast-paced, digitally driven lifestyle overlaps with the symptoms of adult ADHD.

Constant notifications, the pressure to multitask, and everyday stress are leaving many adults wondering whether their struggles to focus and concentrate stem from clinical ADHD or if it’s simply the effects of constant distraction.

Abdurahman Kenny, Mental Health Portfolio Manager at Pharma Dynamics, said clinical ADHD is characterised by persistent inattention, impulsivity, and hyperactivity that often begin in childhood and interfere with daily functioning, relationships, work, and school.

Yet modern life can create similar traits. Studies show that constant task-switching and “continuous partial attention” can impair memory, reduce focus, and increase levels of the stress hormones cortisol and adrenaline.

“The challenge is that environmental overload and short attention spans can look very similar to ADHD. But while constant distraction may improve with boundaries, rest, and lifestyle changes, ADHD is a neurodevelopmental condition that often requires medical management,” explained Kenny.

How technology affects focus and attention
The Global Digital Report 2025, produced in partnership with Meltwater and We Are Social, reported that South African users (age 16+) spend an average of 9 hours, 37 minutes on the internet on any device, the highest internet usage rate in the world.

The report notes that the figure is almost unchanged from last year, suggesting many internet users in South Africa have developed an always-online lifestyle.

This digital overload has consequences for cognitive abilities, particularly focus and attention. Factors such as shrinking attention spans from bite-sized content, multitasking, frequent notifications, information overload, skim reading, and disrupted sleep from late-night screen use all contribute to diminished cognitive performance.

Recognising the difference
Kenny explained that technology-induced attention challenges are environmental and behavioural, whereas neurodivergence has a biological and neurological basis.

“People who are easily distracted by their environment can refocus and complete tasks without affecting their daily functioning. Those living with ADHD, however, struggle with attention, are easily distracted, and have difficulty with organisation, making them more vulnerable to technology’s disruptive effects.”

Inattentiveness in ADHD can appear as overlooking details, misplacing belongings, or forgetting appointments. Adults who suspect ADHD should begin with a validated screening tool, such as the WHO Adult ADHD Self-Report Scale (ASRS v1.1), to determine whether further assessment is warranted.

Kenny notes that if difficulties with focus, organisation, or emotional regulation have been present since childhood and impair daily functioning, it is important to consult a healthcare professional.

Tips to improve focus
Whether the root cause is ADHD or distraction, healthy screen habits and lifestyle behaviours can help maintain physical and mental well-being. Practical tips include:

Set digital boundaries:
• Set time limits for device use and daily limits on favourite apps
• Use only one device at a time
• Turn off unnecessary notifications
• Check social media or news sites only once or twice a day

Create tech-free times:
• Stop using devices at a set time each night
• Focus on one task at a time
• Break tasks into smaller steps to make them less overwhelming
• Move regularly
• Prioritise sleep and nutrition
• Spend time in nature
• Write distracting thoughts down until work is done
• Schedule recovery breaks without screens, such as deep breathing, yoga, meditation, tai chi, massage, aromatherapy, hydrotherapy, or creative therapies like music or art

Try relaxation techniques to focus attention and increase awareness:
• Autogenic relaxation, using calming words and imagery to ease stress
• Progressive muscle relaxation, tensing and releasing muscle groups to notice the contrast
• Visualisation, imagining a peaceful scene using all the senses

“If you’re struggling, don’t dismiss it as just part of being busy – the right support can make a significant difference,” encouraged Kenny.