Buffering with electronics?

I’m struggling with how to distinguish the actual utility or need of my electronics vs overuse/ dependency/ buffering. I think some of the other examples of buffering you use have a more obvious consequence – i.e., being overweight, or depleted savings, etc – but with using my smartphone a lot, or binging on GOT? I’m having a lot of trouble knowing what’s healthy and what’s not. Where do I draw a line? Any ideas how I might start to evaluate this?
– Nikki