Staying human in a digital world: finding real connection in a busy, online life

In a world full of notifications, scrolling and constant updates, it is easy to feel connected but somehow still alone. This Rail Wellbeing Live 2026 session takes a closer look at why that happens and what we can do about it.

In Staying human in a digital world, psychotherapist John Paul Davis explores one of the most important themes in wellbeing today. Connection. Not just online, but with ourselves, with others and with the world around us. Watch the full session above to hear his insights and practical ideas first hand.

Why connection matters more than we think

The session begins with a clear message. Connection is not a nice to have. It is essential for both our mental and physical health.

“The importance for our mental and physical health of being connected.”

Drawing on research, John Paul highlights the real impact of disconnection.

“People who feel socially isolated… are twice as likely to develop depression.”

It goes even further than that.

“Loneliness and social isolation are linked with a 30 percent higher risk of early death.”

It is a powerful reminder that connection is at the heart of wellbeing.

Why we drift away from connection

If connection is so important, why do we struggle with it?

John Paul explains that part of the answer lies in how we are wired. As humans, we tend to focus on staying safe rather than staying happy.

“We are wired to struggle rather than to be happy.”

He describes three systems that shape how we behave. A protection system that looks for threats, a reward system driven by achievement, and a connection system that helps us feel calm, safe and fulfilled.

The challenge is that the first two can easily take over.

“The protection part… is about identifying problems… fear sits there, anger sits there.”

When those systems dominate, it becomes harder to feel connected to ourselves or to others.

Start with yourself

One of the strongest themes in the session is that connection with others begins with connection to yourself.

“If we are looking at improving our ability to connect with others… we need to look about how we are connected to self.”

John Paul shares simple ways to build that internal connection. These include noticing your strengths, tuning into how your body feels and practising gratitude.

“Gratitude… focuses our attention on those things we wouldn’t change.”

These are small steps, but they help quieten the internal critic and create a stronger sense of balance.

The role of people, nature and everyday moments

Connection is not just about deep conversations. It is also built through everyday experiences.

John Paul encourages us to notice how we feel around different people and to choose relationships that support us.

“Notice the effect that being in relationship… is having on me.”

He also points to the value of nature, something many of us overlook.

“No one has ever said that their safe place is by a computer or a television.”

Even small moments matter. A smile, a quick chat, a shared laugh. These all help build connection in simple ways.

Digital connection: helpful or harmful?

The most thought provoking part of the session looks at digital life. Social media, news and technology are designed to connect us, but they do not always deliver that.

“What is intended to be connecting is becoming disconnecting for people.”

At its best, digital space can help people feel seen and understood.

“We have the potential to connect with someone somewhere about that thing.”

This can be especially powerful for people who feel isolated in their offline lives.

But there is another side. Algorithms often reward fear, anger and comparison.

“What’s most likely to keep us there is fear and anger… and dopamine.”

This can lead to habits such as doom scrolling or arguing online, which push us further away from real connection.

Taking back control

Rather than stepping away from digital life completely, the session encourages balance and awareness.

“We need to notice the effect that these digital ‘connections’ are having on us.”

Simple actions like setting boundaries, choosing what to follow and stepping away when needed can make a big difference.

There is also a useful reminder that connection does not have to be constant or perfect.

“Small moments are important… a smile at a stranger… those things are very connecting.”

A message to take away

At its core, this session is about being intentional. In how we use technology, how we treat ourselves and how we relate to others.

Connection will not just happen on its own, especially in a busy digital world. But with small, thoughtful changes, it can grow.

“We can’t be in connection and disconnection at the same time.”

Watch the full session above to explore these ideas in more depth and find practical ways to stay human, connected and balanced in a digital world.