The COVID-19 pandemic has spurred increased reliance on technology, raising concerns about excessive screen time and its impact on human behaviour. This study provides critical insights into the impact of the COVID-19 pandemic on technology usage, daily activities, and social interactions among Australian adults. By employing the Uses and Gratifications Theory (UGT) as a theoretical framework, this research investigates the motivations and impacts behind these changes. Data were collected using a cross-sectional online survey in the middle of 2020 (n: 515). Bivariate analyses revealed how individuals pursued gratifications during the pandemic, linking these pursuits to socio-demographic factors and resulting behavioural changes. During the pandemic, most participants preferred using digital communication tools, spending significant time on social media, online streaming services, and text messaging while increasing their use of online meeting platforms. Traditional forms of entertainment and communication declined in popularity, whereas digital communication tools and methods were deemed essential, indicative of evolving societal norms. Those aged 18–40, students, employed, males, singles/widows/divorcees, and non-parents shifted online device usage toward work and study, while participants aged 41+ and females preferred socialising and entertainment. Younger participants, students and non-parents preferred spending their creation time using mobile, tablet, and PC for social media and online games, while older, employed, and parent participants opted for TV, videos, and outdoor activities. Relationship status influenced work-related activities, with couples and non-parents more likely to leave home for work. Students perceived online interactions as less productive than face-to-face, unlike employed individuals. These findings highlight the dynamic nature of the digital landscape, highlighting the fundamental roles played by digital communication tools and adaptability during crises. Policymakers and researchers should carefully consider various socio-demographic factors when investigating and formulating strategies for diverse groups, particularly in light of the need to adapt to the new normal influenced by the COVID-19 pandemic.