Rethinking the Digital Habit in Hong Kong
Robert Broad operates on a new set of rules at home. When the 56-year-old finishes his workday, his mobile phone goes into a drawer. He keeps notifications active only for his parents and essential emergencies. This shift away from constant connectivity began after the pandemic, when long hours of remote work triggered a decline in his sleep and an increase in his anxiety. Broad found that excessive device use created distance between him and his family. He now keeps his phone in grayscale mode to limit its appeal and restricts email checks to specific intervals, stopping entirely by 8:30pm. These boundaries are his way of carving out time for genuine human interaction.
Broad is the founder of Look Up Hong Kong, an organization that supports children’s well-being. He views a realistic digital detox as a series of small, repeatable steps rather than an extreme total blackout. For instance, he mandates that no electronic devices are allowed at the dinner table or inside the bedroom. He also leaves his phone at home during 20-minute walks with his dog. His approach focuses on being mindful and present, particularly when he is around his 11-year-old son. He warns against aggressive restrictions, noting that setting goals that are too difficult to sustain usually results in failure. Instead, he advocates for incremental, sustainable habits.
Medical Perspectives on Screen Dependence
Constant connectivity is a standard feature of modern life in Hong Kong. Statistics from last year indicate that 96.8 per cent of residents aged 10 and older own a smartphone, and 96.4 per cent use the internet. While internet addiction remains an unclassified medical condition, the health outcomes are clear to professionals. Chan Kai-tai, a clinical professional consultant and associate professor in the department of psychiatry at the Chinese University of Hong Kong, notes that heavy digital usage links directly to inattention, anxiety, depression, and sleep disorders. He argues that this dependence is akin to dietary issues, requiring a regulated approach to intake.
Chan observes that young people are particularly vulnerable, as they have grown up with tablets and phones as core tools for education and play. However, older residents are also struggling as they rely more heavily on devices to communicate with family or combat isolation. If an individual feels cravings to use a device or experiences a dip in mood when away from one, Chan suggests taking the situation seriously. The goal of a digital detox is not to abandon technology entirely, but to regulate usage duration. Reducing screen time helps restore balance to mood and improves sleep quality.
Practical Strategies for Disconnecting
Experts suggest a range of simple methods to lower screen dependency. Tim Li Man-ho, an assistant professor of psychiatry at the Chinese University, highlights that blue light from screens suppresses melatonin production and disrupts rest. He advises users to stop looking at electronic devices at least two hours before sleep. Replacing late-night browsing with reading, meditation, or yoga can help the mind transition into a restful state. These habits turn off the cycle of overstimulation that keeps many residents awake long past their intended bedtime.
Parents like Jeannie Leung are also taking action to protect their families. After her eight-year-old daughter told her she felt ignored while her mother was on the phone, Leung overhauled her own habits. She deleted social media applications and turned off mobile data for non-essential apps to stop the urge to scroll. During her daily commute on the MTR, she now carries a book instead of her phone. She has reduced her daily screen time to approximately three hours, including work-related messages. Leung reports that she feels less anxious and more connected to her daughter since setting these strict physical and digital boundaries at home.
Addressing Underlying Causes
Sometimes, screen use becomes a shield against dissatisfaction in the physical world. Joe Tang Chun-yu, who leads an online addiction counselling centre at the Hong Kong Christian Service, sees the results of this dynamic daily. The centre handles roughly 100 new cases every year, with primary school pupils making up 30 per cent of those seeking help. For these children, devices often serve as an escape from bullying, social isolation, or difficulty with self-expression. In extreme instances, children drop out of school or face significant conflict at home.
Tang stresses that parents must prioritize deeper engagement with their children. Rather than just taking the device away, adults should try to understand the frustration that led a child to turn to the screen. Encouraging new hobbies like sports or outdoor activities helps replace the void left by disconnecting. As society continues to navigate an always-on culture, the ability to step away and engage with the immediate, physical environment becomes an essential skill for mental health and social stability.