What Is Digital Addiction & Should You Be Worried About It?

Technology has single-handedly become one of the most essential parts of our everyday lives. Our phones, tablets, laptops, watches and other digital devices allow us to connect with loved ones, work more efficiently, and entertain ourselves with endless amounts of content.

But – as helpful as these tools are, there is growing concern about the potential for overuse.

When someone becomes overly dependent on their devices, it can lead to something known as digital addiction. This may sound relatively new or unfamiliar to some people, but it’s becoming a very real issue, affecting people of all ages.

In this article, we will explore what precisely digital addiction is, why it can be harmful, and whether you should be concerned about your own or your loved ones’ screen time.

What Is Digital Addiction?

Digital addiction is a term used to describe the excessive and compulsive use of digital devices, such as smartphones, computers, tablets, watches, and gaming consoles.

This addiction can involve various types of online activities, including social media, video games, streaming videos, and even excessive web browsing.

Just like other forms of addiction – such as drugs, alcohol, or gambling – digital addiction occurs when a person feels a need to use their device more and more, even when it’s impacting their day-to-day lives.

Digital addiction is not yet officially recognised as a disorder in many countries, but it has become a growing area of concern and has been on the radar of health professionals for some time. Gaming disorder, which is a sub-type of digital addiction, has been recognised as a disorder by WHO and the NHS since 2022.

Experts have begun to see patterns of behaviour that resemble other forms of addiction, such as the inability to control use, withdrawal symptoms, and interference with personal responsibilities and relationships.

What Types of Digital Addiction Are There?

Digital addiction can take many different forms, depending on the type of technology and how it’s being used. See below for a few of the most common forms.

Internet Addiction

Internet addiction is when someone can’t seem to stop using the internet, whether it’s for browsing, social media, gaming, or streaming videos. We’ve gone into more detail on the specific types below.

With an internet addiction, it is common for people to lose track of time, staying glued to their screens for hours, and sometimes even neglecting work, school, or personal relationships. It’s like getting caught in an online loop, where you just keep clicking, watching, or scrolling without realising how much time has passed.

Social Media Addiction

Social media platforms such as Facebook, Instagram, TikTok, and X are designed to keep users on their platforms and engaged.

For some, scrolling through feeds, liking posts, and watching videos can become an obsession. This can lead to spending hours a day online, neglecting real-world relationships, and feeling anxious when unable to check notifications.

Something has also emerged, and it’s known as doom scrolling. It’s mostly linked to millennial and Gen Z social media users, and it’s a term used to describe scrolling through social media for hours on end, with a feeling of not knowing where the time has gone and not being able to stop. It’s a behaviour closely linked and seen in those with social media addiction, and it’s associated with poor physical and mental health effects.

Gaming Addiction

Video games can be immersive and exciting, but for some people, they become more than just a fun way to pass the time.

Gaming addiction occurs when a person feels compelled to play for hours on end, often at the expense of their health, sleep, school, work, or social life. The World Health Organisation has officially recognised “gaming disorder” as a mental health condition.

The NHS treats hundreds of gaming disorders every year, with the most common demographic affected being boys aged between 13 and 19.

Streaming Addiction

With platforms such as Amazon, Apple TV, Netflix, YouTube, and Disney+, it’s easier than ever to watch episode after episode of your favourite shows or spend hours watching videos.

For some, the temptation to “binge-watch” becomes harder to resist, leading to lost sleep, neglected day-to-day responsibilities (e.g. shopping, cleaning and washing) and social isolation.

Phone Addiction

Our phones are incredibly useful, but they can also be a source of constant distraction. In fact, the average person unlocks their phone 150 times a day, and 80% of people who own a smartphone will have picked it up within the hour of waking up in the morning. Over 50% of those between the ages of 28 and 43 check their phones in the middle of the night, too.

Many people feel the need to check their phones every few minutes, whether it’s for new messages, social media updates, or just to pass the time. This can lead to a constant state of distraction, making it hard to focus on work or engage in real-world interactions.

Who’s Most Affected?

Internet addiction can affect anyone, but some groups are more prone to it:

• Teens and young adults spend the most time online, often playing games, using social media, or watching videos. They may use the internet to escape stress or social anxiety.
• People with anxiety or depression may turn to the internet as a coping mechanism, using it to distract themselves or feel connected when they feel lonely.
• Gamers can become stuck in a cycle of chasing the sense of achievement, competition, and social interaction within games.

How Digital Addiction Affects the Brain

Our brains naturally produce a chemical called dopamine, which is released when we experience something we personally find pleasurable.

Whether it’s getting a “like” on social media, going up a level in a game, or watching a new video, these experiences trigger a rush of dopamine. So, over time, the brain will naturally start to crave this dopamine release, leading to a cycle of compulsive behaviour.

This cycle is similar to the patterns seen in other types of addiction associated with substances. The more a person engages in these digital activities, the more they feel the need to keep doing them to get the same pleasurable feeling. This can lead to more and more time spent on devices and less time engaging in real-world activities or relationships.

What Are the Signs of Digital Addiction?

It can be difficult to tell when normal use of digital devices turns into an addiction. However, some common signs may indicate a problem:

Loss of Control

If you find yourself spending more time on your phone, gaming, or browsing the web than you planned, it may be a sign of unhealthy use. You may also find it hard to stop using these devices, even when you know you should.

Neglecting Responsibilities

Digital addiction often leads to neglecting important responsibilities, such as work, school, or household tasks. You may notice that you’re missing work deadlines, falling behind on tasks, or letting your responsibilities slip because you’re spending too much time online.

Withdrawal Symptoms

Just like other forms of addiction, people with digital addiction may experience psychological withdrawal symptoms when they can’t access their devices. These can include feelings of irritability, restlessness, anxiety, or even sadness when you’re away from your phone or computer.

Preoccupation

Are you constantly thinking about when you can check your phone next or what you’ll do online later? If you’re frequently preoccupied with thoughts of going online, it’s a potential sign that your offline life is being neglected.

Impact on Relationships

Digital addiction can negatively affect personal relationships. You may find yourself ignoring friends or family members because you’re too focused on your devices. This can lead to conflicts, isolation, and feelings of loneliness.

Physical Symptoms

Overusing digital devices can lead to physical symptoms, such as eye strain, headaches, poor posture, and even difficulty sleeping. If you notice any of these symptoms, it’s a sign that your device usage might be too high.

Why You Should Be Concerned About Digital Addiction

Digital addiction might not seem like a big deal at first glance, but it can have serious consequences for your mental, emotional, and physical health. Here are some of the reasons why you should be concerned:

Mental Health Issues

Excessive use of digital devices has been linked to mental health problems such as anxiety, depression, and loneliness.

Constant exposure to social media can lead to feelings of inadequacy or envy as people compare themselves to others online. The lack of real human interaction can also contribute to social isolation and feelings of emptiness.

Decreased Productivity

Spending too much time on digital devices can severely affect your ability to focus and be productive.

Whether you’re a student, an employee, or just trying to manage daily tasks, constant distractions from phones, games, or social media can make it difficult to concentrate, leading to poor performance and missed deadlines.

Sleep Problems

The blue light that’s emitted from our screens can interfere with your body’s natural sleep cycle and damage your eyesight over time.

Many people with digital addiction find themselves staying up late, either because they can’t put down their devices or because their sleep patterns have been disrupted by screen exposure. This can lead to chronic sleep deprivation, which can harm your overall health.

Physical Health Concerns

Sitting for long periods of time in front of a screen can lead to an inactive lifestyle, which increases the risk of obesity, cardiovascular disease, and other health problems.

In addition, poor posture while using devices can cause back, neck, and shoulder pain, while excessive screen time can result in digital eye strain.

Strain On Your Life Offline

Digital addiction can harm personal relationships, as it often leads to ignoring or neglecting real-world connections.

You might be more focused on virtual relationships or online content than on the people around you. This can create tension and lead to feelings of isolation or loneliness.

Tips on How to Break Digital Addiction

If you’re worried that you or someone you know might have a problem with digital addiction, there are steps you can take to regain control of your digital habits.

• One of the most effective ways to manage digital addiction is by setting clear boundaries. For example, you can create rules for yourself, such as no phone use during meals, limiting screen time to a certain number of hours per day, or turning off your phone at bedtime.
• Many devices have built-in tools or apps that track how much time you’re spending on different activities. Use these to monitor your screen time and identify where you might need to cut back. Some apps also allow you to set limits (e.g. Instagram) on specific activities.
• If you spend a lot of time in front of a screen for work or entertainment, make sure to take breaks. This can help reduce eye strain and improve your focus. Try using the “20-20-20” rule. This means that every 20 minutes, look away from your screen at something 20 feet away for at least 20 seconds.
• Rediscover the joys of offline activities. Spend time with the people you care about, be outdoors, read a book, exercise, or engage in hobbies that don’t involve screens. These activities not only give you a break from your devices but can also improve your overall well-being.
• If you feel that your online usage is severely impacting your life, consider seeking professional help. Therapists and counsellors can provide guidance and strategies to help you regain control over your digital use. Support groups, such as Gaming Addicts Anonymous or online forums, may also be beneficial for connecting with others who are facing challenges similar to yours.

The Key Takeaways

Technology is a powerful tool that can enrich our lives, but it’s important to recognise when its use becomes excessive.

Digital addiction is a growing concern, with the potential to negatively impact mental, emotional, and physical health. If you find yourself or someone you care about spending too much time online, it’s worth taking steps to regain control and create healthier habits.

By setting boundaries, being more mindful of your screen time, and engaging in offline activities, you can ensure that digital devices remain helpful tools rather than harmful distractions. Awareness is key, so don’t be afraid to reach out for help if you need it.