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Screen SENSE

Improving wellbeing through healthier relationships with technology
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Screen Sense supports people who enjoy games, social media and other digital apps but are finding it harder to stay focused, switch off or feel fully present in daily life.

Here you’ll find clear, accessible information about digital habits, practical tools to understand what’s happening beneath the surface and self-paced courses designed to support healthier, more balanced use over time.

Screen Sense uses insights from digital psychology (cyberpsychology) to support adults and young people (16+) in ways that respect autonomy and choice, free from shame, guilt or fear.

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Welcome to Screen Sense

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)

About Us

Cyberpsychology with Neal Thompson

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.

Digital Habits

more digital Habits

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.

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Social Media
Digital Habits
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Gambling
Digital Habits
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Gaming
Digital Habits
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Binge Watching
Digital Habits
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Online Shopping
Digital Habits
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Doomscrolling
Digital Habits
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AI Companionship
Digital Habits
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Pornography
Digital Habits
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Stock Trading
Digital Habits

Statistics

Digital Wellness Report: Exploring the impact of our digital habits

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.

BePresent

Nib - State of the Nation Parenting Survey

The 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 Survey

Digital inclusion and wellbeing in New Zealand

We 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
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Quiz

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
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News

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.

News
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Science

The latest research on Internet Addiction (IA) and Internet Gaming Disorder (IGD). This research highlights the importance of managing screen time.

Science
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Watch

View video interviews, documentaries, panels and talks that explore screen-time balance — from real-world stories to expert insights.

Watch
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Read

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.

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Speaker

Guest speaker bookings are available at your next event, podcast or webinar on a range of digital wellbeing related topics.

Speaker

Recent Articles

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News

YouTube to be included in Australia's teen social media ban

YouTube will be included in Australia's world-first social media ban for children under 16, after the government ditched a previous exemption for the platform.

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Read

Dopamine Nation by Dr Anna Lembke

In Dopamine Nation, Dr. Anna Lembke, psychiatrist and author, explores the exciting new scientific discoveries that explain why the relentless pursuit of pleasure leads to pain . . . and what to do about it.

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News

Children's screen use linked to long-term attention and self-control problems, study finds

A study has found screen use for children is linked to long-term problems with attention, self-control and planning. The University of Auckland study - which pulled together research from around the world - found 81 percent of 58 studies showed at least one negative link between screen use and the brain's executive function, or management system.

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News

European Union says video app TikTok must change ‘addictive’ design

Authorities in the European Union said that the video-sharing platform TikTok is in breach of online content regulations, warning the company to change “addictive” features in order to protect minors from compulsive use.

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Science

A systematic review: the influence of social media on depression, anxiety and psychological distress in adolescents

This systematic review synthesised evidence on the influence of social media use on depression, anxiety and psychological distress in adolescents. All domains correlated with depression, anxiety and psychological distress.

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Read

The Anxious Generation by Johnathan Haidt

In The Anxious Generation, social psychologist Jonathan Haidt presents more than a dozen mechanisms by which this “great rewiring of childhood” has interfered with children’s social and neurological development, covering everything from sleep deprivation to attention fragmentation, addiction, loneliness, social contagion, social comparison and perfectionism.

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Digital Safety

More Digital Safety
Catfishing
Cyberbullying
Deepfake Scams
Romance Scams
Sextortion
Online Radicalisation
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About us

Screen Sense supports adults and young people (aged 16+) by providing resources that empower them to explore healthy digital habits and develop self-regulation safely, respectfully and with autonomy.

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