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How to Know If You Have an Internet Addiction and What to Do About It

Emily is a board-certified science editor who has worked with top digital publishing brands like Voices for Biodiversity, Study.com, GoodTherapy, Vox, and Verywell.

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• Top 5 Things to Know

Internet Addiction in Kids

• What to Do If You're Addicted

Internet addiction is a behavioral addiction in which a person becomes dependent on the Internet or other online devices as a maladaptive way of coping with life's stresses.

Internet addiction has and is becoming widely recognized and acknowledged. So much so that in 2020, the World Health Organization formally recognized addiction to digital technology as a worldwide problem, where excessive online activity and Internet use lead to struggles with time management, sleep, energy, and attention.

Top 5 Things to Know About Internet Addiction

• Internet addiction is not yet an officially recognized mental disorder. Researchers have formulated diagnostic criteria for Internet addiction, but it is not included in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR) . However, Internet Gaming Disorder (IGD) is included as a condition for further study, and Internet addiction is developing as a specialist area.
• At least three subtypes of Internet addiction have been identified: video game addiction , cybersex or online sex addiction, and online gambling addiction .
• Increasingly, addiction to mobile devices, such as cellphones and smartphones, and addiction to social networking sites, such as Facebook, are being investigated. There may be overlaps between each of these subtypes. For example, online gambling involves online games, and online games may have elements of pornography.
• Sexting , or sending sexually explicit texts, has landed many people in trouble. Some have been teens who have found themselves in hot water with child pornography charges if they are underage. It can also be a potential gateway to physical infidelity .
• Treatment for Internet addiction is available, but only a few specialized Internet addiction services exist. However, a psychologist with knowledge of addiction treatment will probably be able to help.

If you or a loved one are struggling with an addiction, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database .

As Internet addiction is not formally recognized as an addictive disorder, it may be difficult to get a diagnosis. However, several leading experts in the field of behavioral addiction have contributed to the current knowledge of symptoms of Internet addiction. All types of Internet addiction contain the following four components:  

Excessive Use of the Internet

Despite the agreement that excessive Internet use is a key symptom, no one seems able to define exactly how much computer time counts as excessive. While guidelines suggest no more than two hours of screen time per day for youths under 18, there are no official recommendations for adults.

Furthermore, two hours can be unrealistic for people who use computers for work or study. Some authors add the caveat “for non-essential use,” but for someone with Internet addiction, all computer use can feel essential.

Here are some questions from Internet addiction assessment instruments that will help you to evaluate how much is too much.

How Often Do You...

• Stay online longer than you intended?
• Hear other people in your life complain about how much time you spend online?
• Say or think, “Just a few more minutes” when online?
• Try and fail to cut down on how much time you spend online?
• Hide how long you’ve been online?

If any of these situations are coming up on a daily basis, you may be addicted to the Internet.

Although originally understood to be the basis of physical dependence on alcohol or drugs, withdrawal symptoms are now being recognized in behavioral addictions, including Internet addiction.

Common Internet withdrawal symptoms include anger, tension, and depression when Internet access is not available.   These symptoms may be perceived as boredom, joylessness, moodiness, nervousness, and irritability when you can’t go on the computer.

Tolerance is another hallmark of alcohol and drug addiction and seems to be applicable to Internet addiction as well.   This can be understood as wanting—and from the user's point of view, needing—more and more computer-related stimulation. You might want ever-increasing amounts of time on the computer, so it gradually takes over everything you do. The quest for more is likely a predominant theme in your thought processes and planning.

Negative Repercussions

If Internet addiction caused no harm, there would be no problem. But when excessive computer use becomes addictive, something starts to suffer.

One negative effect of internet addiction is that you may not have any offline personal relationships, or the ones you do have may be neglected or suffer arguments over your Internet use.

• Online affairs can develop quickly and easily, sometimes without the person even believing online infidelity is cheating on their partner.
• You may see your grades and other achievements suffer from so much of your attention being devoted to Internet use.
• You may also have little energy for anything other than computer use—people with Internet addiction are often exhausted from staying up too late on the computer and becoming sleep deprived.
• Finances can also suffer , particularly if your addiction is for online gambling, online shopping, or cybersex.

Internet addiction is particularly concerning for kids and teens. Children lack the knowledge and awareness to properly manage their own computer use and have no idea about the potential harms that the Internet can open them up to. The majority of kids have access to a computer, and it has become commonplace for kids and teens to carry cellphones.

While this may reassure parents that they can have two-way contact with their child in an emergency, there are very real risks that this constant access to the Internet can expose them to.

• Children have become increasingly accustomed to lengthy periods of time connected to the Internet, disconnecting them from the surrounding world.
• Children who own a computer and have privileged online access have an increased risk of involvement in cyberbullying , both as a victim and as a perpetrator.  
• Children who engage in problematic internet use are more likely to use their cellphone for cybersex, particularly through sexting, or access apps which could potentially increase the risk of sex addiction and online sexual harms, such as Tinder.  

In addition, kids who play games online often face peer pressure to play for extended periods of time in order to support the group they are playing with or to keep their skills sharp. This lack of boundaries can make kids vulnerable to developing video game addiction.   This can also be disruptive to the development of healthy social relationships and can lead to isolation and victimization.

Children and teens are advised to have no more than two hours of screen time per day.

What to Do If You Have an Internet Addiction

If you recognize the symptoms of Internet addiction in yourself or someone in your care, talk to your doctor about getting help. As well as being able to provide referrals to Internet addiction clinics, psychologists, and other therapists, your doctor can prescribe medications or therapy to treat an underlying problem if you have one, such as depression or social anxiety disorder.

Internet addiction can also overlap with other behavioral addictions, such as work addiction, television addiction , and smartphone addiction.

Internet addiction can have devastating effects on individuals, families, and particularly growing children and teens. Getting help may be challenging but can make a huge difference in your quality of life.

Dresp-Langley B, Hutt A. Digital addiction and sleep .  IJERPH . 2022;19(11):6910. doi:10.3390/ijerph19116910

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Young KS, de Abreu CN. Internet Addiction: A Handbook and Guide to Evaluation and Treatment . New York: John Wiley & Sons Inc.; 2011.

Holoyda B, Landess J, Sorrentino R, Friedman SH. Trouble at teens' fingertips: Youth sexting and the law .  Behav Sci Law . 2018;36(2):170-181. doi:10.1002/bsl.2335

Jorgenson AG, Hsiao RC, Yen CF.  Internet Addiction and Other Behavioral Addictions .  Child Adolesc Psychiatr Clin N Am . 2016;25(3):509-520. doi:10.1016/j.chc.2016.03.004

Reid Chassiakos YL, Radesky J, Christakis D, Moreno MA, Cross C. Children and Adolescents and Digital Media . Pediatrics . 2016;138(5):e20162593. doi:10.1542/peds.2016-2593

Musetti A, Cattivelli R, Giacobbi M, et al. Challenges in Internet Addiction Disorder: Is a Diagnosis Feasible or Not ?  Front Psychol . 2016;7:842. doi:10.3389/fpsyg.2016.00842

Walrave M, Heirman W. Cyberbullying: Predicting Victimisation and Perpetration . Child Soc . 2011;25:59-72. doi:10.1111/j.1099-0860.2009.00260.x

Gámez-Guadix M, De Santisteban P. "Sex Pics?": Longitudinal Predictors of Sexting Among Adolescents . J Adolesc Health. 2018;63(5):608-614. doi:10.1016/j.jadohealth.2018.05.032

Hilgard J, Engelhardt CR, Bartholow BD. Individual differences in motives, preferences, and pathology in video games: the gaming attitudes, motives, and experiences scales (GAMES) . Front Psychol. 2013;4:608. doi:10.3389/fpsyg.2013.00608

Alavi SS, Ferdosi M, Jannatifard F, Eslami M, Alaghemandan H, Setare M. Behavioral Addiction versus Substance Addiction: Correspondence of Psychiatric and Psychological Views .  Int J Prev Med . 2012;3(4):290-294.

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By Elizabeth Hartney, BSc, MSc, MA, PhD Elizabeth Hartney, BSc, MSc, MA, PhD is a psychologist, professor, and Director of the Centre for Health Leadership and Research at Royal Roads University, Canada. 

Computer Addiction: Side Effects and Possible Solutions Essay

Since 1979 when the first microcomputer came to the US and Great Britain there has been very extensive growth in the areas of computers. Since that time humanity started to speak of different signs of “computer addiction” – the term stands to emphasize the seriousness of the problem and implies the possibility of drastic consequences that computer mania might have. Contrary to existing views the problem of computer addiction exists, humanity needs to be extremely cautious of its bad effects and it has to work out appropriate treatment to help computer-dependent people to solve their problems. In the current paper, we will explore the problem with the emphasis made on the bad effects of computer addiction and possible solutions that might be offered to reduce them to a minimum or to get rid of computer addiction at all.

The reality of modern life is such that personal computers and Internet access have been proliferating across the world. Everyday activities at home, work, and school are increasingly dependent upon computers. Through the Internet, the computer becomes a useful tool for communication. The importance of computers and the Internet, in particular, can hardly be overestimated but their properties that promote addictive behaviors should not be neglected. Cyberspace that computers and the Internet create may result in cyber disorders such as virtual relationships that evolve into online marital infidelity or online sexually compulsive behaviors. An increasing mental health concern, cyber disorders have been identified to diagnose serious issues related to Internet use (Young & Rogers 25). The side effects that computer overuse has to speak for the fact that computer addiction exists.

Moreover, the existence of computer addiction in modern society is proven by Margaret Shotton’s research. The author conducts an investigation that proves the existence of computer dependency through obtaining the facts from a number of sources, namely, existing literature on the problem, the authors of the literature, and other psychologists, computer studies teachers, and professional care agencies. Personal contact was made with people who worked with computers and average computer users. They all showed belief in the occurrence of the syndrome of computer dependency. Though the respondents did not consider the syndrome to be a widespread problem believing that it affected only a few individuals among the vast number of computer users but the research still confirmed the existence of the syndrome of computer dependency (Shotton 20).

The research has shown that interviewees had both psychological (inability to stop the activity; neglect of family and friends; problems with them, etc) and physical (carpal tunnel syndrome; dry eyes; migraine headaches; backaches) symptoms of computer addiction. Though most of the dependents did not want to admit their addiction some did admit that they experienced negative effects from their activities. Some interviewees spoke of the negative effects that their computer addiction had on their employment. One person admitted that in the past he had spent time playing with the computer while he was at work. But the addiction disappeared when he bought his own home microcomputer upon which he had unrestricted access to the program as he wished. Another interviewee admitted that it was difficult for him to concentrate at work, instead of handling the problems that appeared he found himself puzzling over computer problems that he could explore only while at home. This turned out to be especially problematic when he was cycling home from work as not once he had nearly ridden into parked vehicles. Computer addiction was observed with people of different occupations, therefore, there is no strict rule as to who can fall victim to computer addiction and who cannot.

What one can state firmly is that computer addiction has negative effects on the process of learning. Students of different ages admitted that their academic performance suffered because of their devotion to computing. “My schoolwork suffers”, “It detracts from my schoolwork”, were the commonest answers of those who realized they were achieving lower standards academically (212) Therefore, it is also teachers’ concern to help the students get rid of computer addiction.

Constant involvement with computer activities influences the social lives of dependents. Computers take much of dependents’ free time and, as a result, less time is spent communicating with others. Different misunderstanding appears on the basis of the absence of common interest to computing. Many respondents from Shotton’s research admitted that they found computing an escape from social interaction: they found it stressful in the past and computers enabled them to get rid of the undesired communication. Domestic disharmony, problems in sexual relationships – these were the commonest Negative effects of computer addiction on a family scale (213). To reduce them some help from dependent friends, family members are needed. Their task is to help the addict realize that no machine can substitute real communication.

Other side effects are those on the personalities of the dependents. People addicted to computers tend to be more intolerant and impatient with others. The computer becomes a sort of refuge from real life for them and they become more reserved and restrained. Sometimes a computer-dependent person loses interest in the world around him and does not care about one’s happiness. This occurs because the computer is seen by this person as the only “creature” in the world that can understand him or her.

The negative physical effects of computer addiction include restlessness, sleeplessness, tension, headache, and backache. If computer dependents suffer from some disease the disease worsens while constantly working on the computer.

Internet addiction as a form of computer addiction deserves special consideration. An Internet-addicted person loses the ability to control one’s use of the Internet. This lack of control causes marked distress and/or functional impairment (Shapira et al. 270). The addiction may go along with depression, obsessive-compulsive disorder, or alcohol and drug addiction. The most obvious symptoms of Internet addiction include social isolation, family discord, divorce, academic failure, job loss, and debt (Young et al. 475). Other symptoms are: neglecting responsibilities, feelings of depression, tension, anger when the Internet is not accessible, etc. There are five Internet-related issues that Internet addiction is composed of cyber sexual addiction, cyber relationship addiction, net compulsions, information overload, and addiction to interactive computer games (476). No matter what type of addiction a dependent suffers from the side effects of it are always serious. Actually, they are the same as the ones of computer addiction in general. Internet addiction influences negatively relationships within families and may even bring significant financial problems. As it was stated above the dependent’s realization of the problem is needed as well as help from friends, teachers, and members of the family. Still, specialized help is the most effective.

Treatment options for computer addiction include:

• Cognitive-Behavioral Therapy. It is based on Beck’s (1976) theory that thoughts determine feelings. The theory encourages the dependent to recognize thoughts and feelings causing him/her to inappropriately use the computer to meet personal needs (Orzack, 1999 15). This is achieved through the following stages: pre-contemplation, contemplation, preparation, maintenance, and termination. In the first stage, the dependent does not recognize the problem that he or she has and, therefore, does not want to change anything. Thus, the therapist’s task at this stage is to help the patient understand that the problem exists and help him/her realize the necessity of solving it. In the second stage, the individual recognizes the need for change but still does not have a substantial desire to change something. In the preparation stage, the individual is ready to establish a plan to address the problem. The dependent person realizes that he or she needs to establish control over computer use by setting time limits. The person seeks other activities that can be done when the urge to use the computer exists. The maintenance stage begins when the dependent learn to control one’s computer use. The goal of this phase is to prevent relapse. The final stage, termination, occurs when the individual has no more desire to overuse the computer. During the treatment, the therapist’s task is to support the dependent in every stage encouraging him or her to enter another stage (Wieland 153).
• Psychopharmacology. It is aimed at the treatment of depression, obsessive-compulsive disorder, and other anxiety disorders that computer addiction goes along with.
• Addictions Treatment and Self-Help Groups. The treatment is organized by special addiction services like the Center for Online Addiction, the Computer Addiction Services at McLean Hospital in Belmont, etc.

Solutions to computer addition may include keeping oneself busy by involvement in work irrelevant to the work of the computer. Hobbies become of much importance when there is a desire to get rid of computer dependency. Psychotherapy, marital counseling, addiction counseling, parent counseling, social skills training are among the solutions available. Though they are applicable depending on this or that particular case, the use of them in the complex is also rather beneficial for the dependent if appropriately organized and controlled.

Thus, the paper defined computer and Internet addiction showed their side effects, and offered the most effective ways of solving the problem. Computer addiction exists and requires emergency actions from the dependent and people around him/her. Though the solutions proposed are rather helpful, it is a computer user’s responsibility not to become a computer addict.

Works Cited

Cooper, A. 1999, “Sexuality and the Internet: Surfing into the new millennium”, CyberPsychology and Behavior , no. 1, pp. 181-187.

Lamberg, L. 1999, ‘Computers enter mainstream psychiatry’, Journal of the American Medical Association , no. 278, pp. 799-801.

Orzack, M. 1999, “How to recognize and treat computer addictions”, Directions , vol. 9, no. 2, pp. 13-20.

Orzack, M. H. 2003, “Computer addiction services”, Web.

Shapira, N. et al. 2000, “Psychiatric features of individuals with problematic Internet use”, Journal of Affective Disorders, no. 57, pp. 267-272.

Shotton, M. A. 1989, Computer Addiction? A Study of Computer Dependency , London, Taylor & Francis.

Wieland, D. M. 2005, “Computer addiction: Implications for nursing psychotherapy practice”, Perspectives in Psychiatric Care, vol. 41, no. 4, p. 153.

Young, K. 1998, Caught in the Net , New York, Wiley.

Young, K. et al. 1999, “Cyber disorders: The mental health concern for the new millennium”, CyberPsychology and Behavior , vol. 2, no. 5, pp. 475-479.

Young, K., & Rogers, R. 1998, “The relationship between depression and Internet addiction”, CyberPsychology and Behavior , vol.1, no. 1, pp. 25-28.

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Bibliography

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Digital addiction: how technology keeps us hooked

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The World Health Organisation is to include “gaming disorder” , the inability to stop gaming, into the International Classification of Diseases. By doing so, the WHO is recognising the serious and growing problem of digital addiction. The problem has also been acknowledged by Google, which recently announced that it will begin focusing on “Digital Well-being” .

Although there is a growing recognition of the problem, users are still not aware of exactly how digital technology is designed to facilitate addiction. We’re part of a research team that focuses on digital addiction and here are some of the techniques and mechanisms that digital media use to keep you hooked.

Compulsive checking

Digital technologies, such as social networks, online shopping, and games, use a set of persuasive and motivational techniques to keep users returning. These include “scarcity” (a snap or status is only temporarily available, encouraging you to get online quickly); “social proof” (20,000 users retweeted an article so you should go online and read it); “personalisation” (your news feed is designed to filter and display news based on your interest); and “reciprocity” (invite more friends to get extra points, and once your friends are part of the network it becomes much more difficult for you or them to leave).

Technology is designed to utilise the basic human need to feel a sense of belonging and connection with others. So, a fear of missing out, commonly known as FoMO, is at the heart of many features of social media design.

Groups and forums in social media promote active participation. Notifications and “presence features” keep people notified of each others’ availability and activities in real-time so that some start to become compulsive checkers. This includes “two ticks” on instant messaging tools, such as Whatsapp. Users can see whether their message has been delivered and read. This creates pressure on each person to respond quickly to the other.

The concepts of reward and infotainment, material which is both entertaining and informative, are also crucial for “addictive” designs. In social networks, it is said that “no news is not good news”. So, their design strives always to provide content and prevent disappointment. The seconds of anticipation for the “pull to refresh” mechanism on smartphone apps, such as Twitter, is similar to pulling the lever of a slot machine and waiting for the win.

Most of the features mentioned above have roots in our non-tech world. Social networking sites have not created any new or fundamentally different styles of interaction between humans. Instead they have vastly amplified the speed and ease with which these interactions can occur, taking them to a higher speed, and scale.

Addiction and awareness

People using digital media do exhibit symptoms of behavioural addiction . These include salience, conflict, and mood modification when they check their online profiles regularly. Often people feel the need to engage with digital devices even if it is inappropriate or dangerous for them to do so. If disconnected or unable to interact as desired, they become preoccupied with missing opportunities to engage with their online social networks.

According to the UK’s communications regulator Ofcom, 15m UK internet users (around 34% of all internet users) have tried a “digital detox” . After being offline, 33% of participants reported feeling an increase in productivity, 27% felt a sense of liberation, and 25% enjoyed life more. But the report also highlighted that 16% of participants experienced the fear of missing out, 15% felt lost and 14% “cut-off”. These figures suggest that people want to spend less time online, but they may need help to do so.

At the moment, tools that enable people to be in control of their online experience, presence and online interaction remain very primitive. There seem to be unwritten expectations for users to adhere to social norms of cyberspace once they accept participation.

But unlike other mediums for addiction, such as alcohol, technology can play a role in making its usage more informed and conscious. It is possible to detect whether someone is using a phone or social network in an anxious, uncontrolled manner. Similar to online gambling, users should have available help if they wish. This could be a self-exclusion and lock-out scheme. Users can allow software to alert them when their usage pattern indicates risk.

The borderline between software which is legitimately immersive and software which can be seen as “exploitation-ware” remains an open question. Transparency of digital persuasion design and education about critical digital literacy could be potential solutions.

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Internet Addiction

Reviewed by Psychology Today Staff

More a popular idea than a scientifically valid concept, internet addiction is the belief that people can become so dependent on using their mobile phones or other electronic devices that they lose control of their own behavior and suffer negative consequences. The harm is alleged to stem both from direct involvement with the device—something that has never been proven—and from the abandonment of other activities, such as studying, face-to-face socializing, or sleep.

• What Is Internet Addiction?
• Signs of Excessive Internet Use
• Internet Use and Mental Health
• What to Do About Internet Addiction

There is much debate in the scientific community about whether excessive internet use can be classified as a true addiction. In an addiction to substances such as drugs or alcohol , consumption ceases being pleasurable but continues and is difficult to escape even as the likelihood of harm to the body and life mounts. In the case of internet use, there is no clear point at which being online becomes non-pleasurable for most individuals. In part for this reason, behavioral "addictions," including using the internet, remain controversial: Experts debate where the line should be drawn between passionate absorption in any activity—say, devoting a lot of time to playing the cello or reading books—and being stuck in a rut of compulsivity that stops being useful and detrimentally affects other areas of life.

In preparing the current edition of the Diagnostic and Statistical Manual of Mental Disorders , psychiatrists and other experts debated whether to include internet addiction. They decided that there was not enough scientific evidence to support inclusion at this time, although the DSM-5 does recognize Internet Gaming Disorder as a condition warranting further study.

Most often, the word “addiction” is used in the colloquial sense. Common Sense Media finds that 59 percent of parents “feel” their kids are addicted to their mobile devices—just as 27 percent of the parents feel that they themselves are. Sixty-nine percent of parents say they check their own devices at least hourly, as do 78 percent of teens. Spending a lot of time on the internet is increasingly considered normal behavior, especially for adolescents. Much of their social activity has simply moved online. Like any new technology, the computer has changed the way everyone lives, learns, and communicates. It is possible to be online far too much, even though this does not constitute a true addiction in the eyes of most clinicians. 

Internet content creators leverage the ways in which the brain works to rally consumers '  attention . One simple example: A perceived threat activates your fight-or-flight response, a part of the brain known as the Reticular Activating System mobilizes the body for action. So online content exploits potential dangers—violence, natural disaster, disease, etc.—to attract and hold your attention.  

Problematic or excessive internet use can indeed pose a serious problem. It can displace such important needs as sleep, homework, and exercise, often a source of friction between parents and teens. It can have negative effects on real-life relationships. 

The idea of internet addiction is a particular concern among parents, who worry about the harmful effects of screen time and often argue about device use with their children. According to a 2019 survey conducted by Common Sense Media, children aged 8 to 12 now spend 5 hours a day on digital devices, while teens clock more than 7 hours—not including schoolwork. Teen screen time is slowly ticking upward, and most teens take their phones to bed with them.

Whether classified as an addiction or not, heavy use of technology can be detrimental. It can impair focus, resulting in poor performance at school or work. Excessive internet consumption also makes it more difficult for people to communicate normally or to regulate their emotions. They spend less time on non-internet-related activities at the cost of relationships with friends, family, and significant others.

One way to assess whether you’re using the internet too much is to ask yourself if your basics needs (or your child’s, if they are the concern) are being met. Do you sleep enough, eat healthy, get enough exercise, enjoy the outdoors, and spend time socializing in-person? The real harm of screen time may lie in missed opportunities for growth and connection.

Excessive screen time can be particularly harmful to a developing brain: It decreases focus and attention span while increasing the need for more constant stimulation and instant gratification. Those who use the internet excessively may feel anxious if their access to their device gets restricted. They tend to be more impulsive and struggle to recognize facial and nonverbal cues in real life.

Internet use becomes a problem when people start substituting online connections for real, physical relationships. The effects of technology on relationships include increased isolation and loneliness . Defaulting to online communication also denies us the opportunity to hear someone’s voice and read their facial cues in-person; it can also lead to poorer outcomes and miscommunication. Experts recommend that we save the important conversations for when we can be face-to-face for just this reason.   

Online content has been designed to elicit specific “checking habits,” which can result in distraction and poor performance at school or work. Constantly checking your smartphone or another device can also lead to relationship-sabotaging behaviors, like phubbing (snubbing loved ones for the instant gratification of checking the internet on your device). As more time is spent online, less is devoted to the natural pleasures of everyday life.  

Excessive use of the internet is known to negatively impact a person’s mental health. It has been associated with mental health issues, such as loneliness, depression , anxiety , and attention-deficit/hyperactivity disorder. Research suggests that people are likely to use the internet more as an emotional crutch to cope with negative feelings instead of addressing them in proactive and healthy ways.

This is a subject of debate at present. While internet addiction is not in the DSM-V, it is clearly a behavior that negatively impacts mental health and cognition for many, and many struggle to cut back on their time online. The term "addiction" is often used as a shorthand for, “My child spends a lot of time on social media , texting friends, or playing video games, and I’m worried how it will affect his or her future development and success.” At the same time, many people label it a behavioral addiction, engaging reward circuitry seen in other problematic behaviors such as gambling.

Time online is also sometimes used as an escape from boredom or relief from loneliness or other unpleasantness. Occasionally, excessive screen time masks a state of depression or anxiety. In such cases, digital engagement becomes an attempt to remedy the feelings of distress caused by true mental health disorders that could likely benefit from professional or other attention.

Given how much people rely on technology to complete everyday tasks, from online schooling to paying bills to ordering food to keeping in touch with loved ones who are far away, it isn’t feasible to stop using the internet altogether. In most cases, the goal should be to reduce the time spent online. Many of those who’ve struggled to balance internet use with other activities recommend such simple “digital detox” measures as leaving devices in the kitchen or any other room but the bedroom at night. Cognitive behavioral therapy can also help address addiction-like behaviors, like constant checking habits. 

Amidst growing concerns about the increased amount of time people are spending online, the “digital detox” has become a popular way to cope. A digital detox involves temporarily abstaining from using devices, like computers and smartphones. Someone may go on a digital detox in order to re-engage with a passion or activity, focus more on in-person interactions, or break free of a pattern of compulsive or excessive use. Digital detoxes also allow more time for self-care that a person may have been neglecting in order to stay plugged into the internet, which can lead to lower stress levels and better sleep.

There is no one-size-fits-all answer. You may want to digitally detox if you notice that you’re experiencing sleep disruptions due to staying up late or waking up early to be on a device, if the internet is making you feel depressed, or if the constant need to be connected causes you stress. Other signs may include feeling anxious if you can’t locate your phone, having FOMO ( fear of missing out) if you’re not checking the internet or social media, struggling to focus without (or due to) constant checking behaviors, etc.

Unlike other detoxes where the goal is to abstain completely, digital detoxes are more flexible and tailored to the individual. It may not be possible due to work or personal obligations to shut your devices off entirely for long periods of time. If it’s time for a digital detox , there are some strategies you can try: Block off non-screen time during the day and/or night, set a “digital curfew” for using devices at night or on weekends, specify digital-free spaces in your home (e.g., the bedroom or dinner table), and use the additional time in fulfilling ways (e.g., socialize, rekindle old interests, volunteer, etc.).

Use the internet and social media with purpose; set time limits on your unstructured use to avoid going down long and unfulfilling rabbit holes. Take advantage of the extra free time you suddenly have. Spend more time socializing in-person and volunteer. Rekindle old interests or take up a new hobby. Go outside. Pay more attention to how you are feeling, both physically and emotionally.

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How to Stop Computer Addiction

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Does someone you know spend too much time on the computer? While spending time on the computer can be a very productive process if it’s time well spent, there are many cases in which excessive time spent on the computer embarks upon a more challenging battle; one that many have come to know as computer addiction. Fortunately, there are many ways to stop computer addiction either through treatment, self-help or similar methods.

Whether you are trying to stop your own computer addiction , you are trying to help a loved one stop their addiction to computer use or you are setting guidelines to ensure that you prevent computer addiction in your teen before it’s too late, these methods of keeping control of computer use can help to nix the problem.

Determine Why Computer Use is so Desirable

Addressing underlying emotional issues can help you overcome computer addiction.

According to the University of Texas at Dallas , the first step to stopping computer addiction is to determine what it is that makes the use of the computer so desirable. You may be struggling with depression or anxiety, you may feel safer or more comfortable interacting online or you may use the computer as an escape. Recognizing the underlying problems in your life that have led to an increased use of the computer can help to stop the problem. You may need medical treatment for a mental illness or for anxiety or you may need to seek psychological counseling to alleviate social phobias—either of these conditions can be the cause of excessive computer use.

Develop Coping Skills

Many people turn to drugs or alcohol as a method of coping with stress or other emotions such as anger. You may find that you or a loved one regularly turns to the computer as a coping mechanism. Blowing off steam online either through gaming, socializing or otherwise spending time on the computer could be taking away from time well spent coping with the problem at hand. To stop computer addiction, find a new way to alleviate stress such as by exercising, talking with a friend or family member in person or taking part in an active hobby away from the computer.

Limit Time Spent on the Computer

In order to reduce the risk of computer addiction or to help stop the addiction, limit the amount of time that is spent on the computer. You may want to use a stop watch or timer to alert you when you have exceeded your time on the computer. Set the timer for an hour, half an hour or whatever amount of time you plan to spend on the computer and make a commitment to stop using the computer as soon as the timer goes off.

Avoid Computer Use for Recreation

You may find that you have to use the computer for work but this doesn’t mean that you HAVE to use the computer for recreational purposes. If you find that you consistently use the computer to shop online, play games or socialize, make a commitment to stop this use and adhere to the commitment. Instead of shopping online, go shopping with friends or family. Instead of playing a game online, make a commitment to play a board game with family or spend quality time with a loved one.

Replace Computer Use

Instead of spending unnecessary time on the computer, replace that time spent on the computer with a healthy activity. Take part in a hobby that you used to enjoy, take up a new hobby or make plans to have friend over. Spending time socializing in the real world rather than spending the time online is almost always healthier and conducive to stopping computer addiction.

Use the Computer as a Tool

If you find that you keep turning to the computer for things other than to work, make a commitment to use the computer only as a tool. If you MUST use the computer, use if sparingly and ALWAYS set a timer. As you find yourself involved in other activities and timing your computer use you will realize that it becomes easier to cut back and to stop your addictive or compulsive use of the computer.

You may have to make efforts to take baby steps in the right direction. For instance, it may be best if you don’t commit to making all of the above changes at once. Instead, stop your computer addiction by accepting each behavioral change one at a time. Week one, you may want to time computer use. Week two, consider reducing this time. Week three, make a commitment only to use the computer for work. Week four, reduce the time spent on the computer even further.

By allowing yourself to adjust this is similar to tapering off a drug. You will gradually adjust to the changes and it will not seem like such a shock all at once when you decide it’s time to stop computer addiction once and for all.

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What is smartphone addiction?

Causes and effects of smartphone and internet addiction, signs and symptoms of smartphone addiction, self-help tips for smartphone addiction, modify your smartphone use, step-by-step, treatment for smartphone and internet addiction, helping a child or teen with smartphone addiction, smartphone and internet addiction.

Worried about your phone or internet use? These tips can help you break free of the habit and better balance your life, online and off.

While a smartphone, tablet, or computer can be a hugely productive tool, compulsive use of these devices can interfere with work, school, and relationships. When you spend more time on social media or playing games than you do interacting with real people, or you can’t stop yourself from repeatedly checking texts, emails, or apps—even when it has negative consequences in your life—it may be time to reassess your technology use.

Smartphone addiction, sometimes colloquially known as “nomophobia” (fear of being without a mobile phone), is often fueled by an internet overuse problem or internet addiction disorder. After all, it’s rarely the phone or tablet itself that creates the compulsion, but rather the games, apps, and online worlds it connects us to.

Smartphone addiction can encompass a variety of impulse-control problems, including:

Virtual relationships. Addiction to social networking , dating apps, texting, and messaging can extend to the point where virtual, online friends become more important than real-life relationships. We’ve all seen the couples sitting together in a restaurant ignoring each other and engaging with their smartphones instead. While the internet can be a great place to meet new people, reconnect with old friends, or even start romantic relationships, online relationships are not a healthy substitute for real-life interactions. Online friendships can be appealing as they tend to exist in a bubble, not subject to the same demands or stresses as messy, real-world relationships. Compulsive use of dating apps can change your focus to short-term hookups instead of developing long-term relationships.

Information overload. Compulsive web surfing, watching videos, playing games, or checking news feeds can lead to lower productivity at work or school and isolate you for hours at a time. Compulsive use of the internet and smartphone apps can cause you to neglect other aspects of your life, from real-world relationships to hobbies and social pursuits.

Cybersex addiction. Compulsive use of internet pornography, sexting, nude-swapping, or adult messaging services can impact negatively on your real-life intimate relationships and overall emotional health. While online pornography and cybersex addictions are types of sexual addiction, the internet makes it more accessible, relatively anonymous, and very convenient. It’s easy to spend hours engaging in fantasies impossible in real life. Excessive use of dating apps that facilitate casual sex can make it more difficult to develop long-term intimate relationships or damage an existing relationship.

Online compulsions, such as gaming, gambling, stock trading, online shopping, or bidding on auction sites like eBay can often lead to financial and job-related problems. While gambling addiction has been a well-documented problem for years, the availability of internet gambling has made gambling far more accessible. Compulsive stock trading or online shopping can be just as financially and socially damaging. eBay addicts may wake up at strange hours in order to be online for the last remaining minutes of an auction. You may purchase things you don’t need and can’t afford just to experience the excitement of placing the winning bid.

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While you can experience impulse-control problems with a laptop or desktop computer, the size and convenience of smartphones and tablets means that we can take them just about anywhere and gratify our compulsions at any time. In fact, most of us are rarely ever more than five feet from our smartphones. Like the use of drugs and alcohol, they can trigger the release of the brain chemical dopamine and alter your mood. You can also rapidly build up tolerance so that it takes more and more time in front of these screens to derive the same pleasurable reward.

Heavy smartphone use can often be symptomatic of other underlying problems, such as stress , anxiety, depression , or loneliness . At the same time, it can also exacerbate these problems. If you use your smartphone as a “security blanket” to relieve feelings of anxiety, loneliness, or awkwardness in social situations , for example, you’ll succeed only in cutting yourself off further from people around you. Staring at your phone will deny you the face-to-face interactions that can help to meaningfully connect you to others, alleviate anxiety, and boost your mood. In other words, the remedy you’re choosing for your anxiety (engaging with your smartphone), is actually making your anxiety worse.

Smartphone or internet addiction can also negatively impact your life by:

Increasing loneliness and depression. While it may seem that losing yourself online will temporarily make feelings such as loneliness, depression, and boredom evaporate into thin air, it can actually make you feel even worse. A 2014 study found a correlation between high social media usage and depression and anxiety. Users, especially teens, tend to compare themselves unfavorably with their peers on social media, promoting feelings of loneliness and depression.

Fueling anxiety. One researcher found that the mere presence of a phone in a work place tends to make people more anxious and perform poorly on given tasks. The heavier a person’s phone use, the greater the anxiety they experienced.

Increasing stress. Using a smartphone for work often means work bleeds into your home and personal life. You feel the pressure to always be on, never out of touch from work. This need to continually check and respond to email can contribute to higher stress levels and even burnout .

Exacerbating attention deficit disorders. The constant stream of messages and information from a smartphone can overwhelm the brain and make it impossible to focus attention on any one thing for more than a few minutes without feeling compelled to move on to something else.

Diminishing your ability to concentrate and think deeply or creatively. The persistent buzz, ping or beep of your smartphone can distract you from important tasks, slow your work, and interrupt those quiet moments that are so crucial to creativity and problem solving. Instead of ever being alone with our thoughts, we’re now always online and connected.

Disturbing your sleep. Excessive smartphone use can disrupt your sleep , which can have a serious impact on your overall mental health. It can impact your memory, affect your ability to think clearly, and reduce your cognitive and learning skills.

Encouraging self-absorption. A UK study found that people who spend a lot of time on social media are more likely to display negative personality traits such as narcissism . Snapping endless selfies, posting all your thoughts or details about your life can create an unhealthy self-centeredness, distancing you from real-life relationships and making it harder to cope with stress.

There is no specific amount of time spent on your phone, or the frequency you check for updates, or the number of messages you send or receive that indicates an addiction or overuse problem.

Spending a lot of time connected to your phone only becomes a problem when it absorbs so much of your time it causes you to neglect your face-to-face relationships, your work, school, hobbies, or other important things in your life. If you find yourself ignoring friends over lunch to read Facebook updates or compulsively checking your phone in while driving or during school lectures, then it’s time to reassess your smartphone use and strike a healthier balance in your life.

Warning signs of smartphone or internet overuse include:

Trouble completing tasks at work or home . Do you find laundry piling up and little food in the house for dinner because you’ve been busy chatting online, texting, or playing video games? Perhaps you find yourself working late more often because you can’t complete your work on time.

Isolation from family and friends . Is your social life suffering because of all the time you spend on your phone or other device? If you’re in a meeting or chatting with friends, do you lose track of what’s being said because you’re checking your phone? Have friends and family expressed concern about the amount of time you spend on your phone? Do you feel like no one in your “real” life—even your spouse—understands you like your online friends?

Concealing your smartphone use . Do you sneak off to a quiet place to use your phone? Do you hide your smartphone use or lie to your boss and family about the amount of time you spend online? Do you get irritated or cranky if your online time is interrupted?

Having a “fear of missing out” (or FOMO) . Do you hate to feel out of the loop or think you’re missing out on important news or information if you don’t check you phone regularly? Do you need to compulsively check social media because you’re anxious that others are having a better time, or leading a more exciting life than you? Do you get up at night to check your phone?

Feeling of dread, anxiety, or panic if you leave your smartphone at home , the battery runs down or the operating system crashes. Or do you feel phantom vibrations—you think your phone has vibrated but when you check, there are no new messages or updates?

Withdrawal symptoms from smartphone addiction

A common warning sign of smartphone or internet addiction is experiencing withdrawal symptoms when you try to cut back on your smartphone use. These may include:

• Restlessness
• Anger or irritability
• Difficulty concentrating
• Sleep problems
• Craving access to your smartphone or other device

There are a number of steps you can take to get your smartphone and internet use under control. While you can initiate many of these measures yourself, an addiction is hard to beat on your own, especially when temptation is always within easy reach. It can be all too easy to slip back into old patterns of usage. Look for outside support, whether it’s from family, friends, or a professional therapist .

To help you identify your problem areas, keep a log of when and how much you use your smartphone for non-work or non-essential activities. There are specific apps that can help with this, enabling you to track the time you spend on your phone. Are there times of day that you use your phone more? Are there other things you could be doing instead? The more you understand your smartphone use, the easier it will be to curb your habits and regain control of your time.

Recognize the triggers that make you reach for your phone. Is it when you’re lonely or bored? If you are struggling with depression, stress, or anxiety, for example, your excessive smartphone use might be a way to self-soothe rocky moods . Instead, find healthier and more effective ways of managing your moods, such as practicing relaxation techniques.

Understand the difference between interacting in-person and online. Human beings are social creatures. We’re not meant to be isolated or to rely on technology for human interaction. Socially interacting with another person face-to-face—making eye contact, responding to body language—can make you feel calm, safe, and understood, and quickly put the brakes on stress . Interacting through text, email or messaging bypasses these nonverbal cues so won’t have the same effect on your emotional well-being. Besides, online friends can’t hug you when a crisis hits, visit you when you’re sick, or celebrate a happy occasion with you.

Build your coping skills. Perhaps tweeting, texting or blogging is your way of coping with stress or anger. Or maybe you have trouble relating to others and find it easier to communicate with people online. Building skills in these areas will help you weather the stresses and strains of daily life without relying on your smartphone.

Recognize any underlying problems that may support your compulsive behavior. Have you had problems with alcohol or drugs in the past? Does anything about your smartphone use remind you of how you used to drink or use drugs to numb or distract yourself?

Strengthen your support network. Set aside dedicated time each week for friends and family. If you are shy, there are ways to overcome social awkwardness and make lasting friends without relying on social media or the internet. To find people with similar interests, try reaching out to colleagues at work, joining a sports team or book club, enrolling in an education class, or volunteering for a good cause. You’ll be able to interact with others like you, let relationships develop naturally, and form friendships that will enhance your life and strengthen your health.

For most people, getting control over their smartphone and internet use isn’t a case of quitting cold turkey. Think of it more like going on a diet. Just as you still need to eat, you probably still need to use your phone for work, school, or to stay in touch with friends. Your goal should be to cut back to more healthy levels of use.

• Set goals for when you can use your smartphone. For example, you might schedule use for certain times of day, or you could reward yourself with a certain amount of time on your phone once you’ve completed a homework assignment or finished a chore, for instance.
• Turn off your phone at certain times of the day, such as when you’re driving, in a meeting, at the gym, having dinner, or playing with your kids. Don’t take your phone with you to the bathroom.
• Don’t bring your phone or tablet to bed. The blue light emitted by the screens can disrupt your sleep if used within two hours of bedtime. Turn devices off and leave them in another room overnight to charge. Instead of reading eBooks on your phone or tablet at night, pick up a book. You’ll not only sleep better but research shows you’ll also remember more of what you’ve read.
• Replace your smartphone use with healthier activities. If you are bored and lonely, resisting the urge to use your smartphone can be very difficult. Have a plan for other ways to fill the time, such as meditating , reading a book, or chatting with friends in person.
• Play the “phone stack” game. Spending time with other smartphone addicts? Play the “phone stack” game. When you’re having lunch, dinner, or drinks together, have everyone place their smartphones face down on the table. Even as the phones buzz and beep, no one is allowed to grab their device. If someone can’t resist checking their phone, that person has to pick up the check for everyone.
• Remove social media apps from your phone so you can only check Facebook, Twitter and the like from your computer. And remember: what you see of others on social media is rarely an accurate reflection of their lives—people exaggerate the positive aspects of their lives, brushing over the doubts and disappointments that we all experience. Spending less time comparing yourself unfavorably to these stylized representations can help to boost your mood and sense of self-worth.
• Limit checks. If you compulsively check your phone every few minutes, wean yourself off by limiting your checks to once every 15 minutes. Then once every 30 minutes, then once an hour. If you need help, there are apps that can automatically limit when you’re able to access your phone.
• Curb your fear of missing out. Accept that by limiting your smartphone use, you’re likely going to miss out on certain invitations, breaking news, or new gossip. There is so much information available on the internet, it’s almost impossible to stay on top of everything, anyway. Accepting this can be liberating and help break your reliance on technology.

If you need more help to curb your smartphone or internet use, there are now specialist treatment centers that offer digital detox programs to help you disconnect from digital media. Individual and group therapy can also give you a tremendous boost in controlling your technology use.

Cognitive-behavioral therapy provides step-by-step ways to stop compulsive behaviors and change your perceptions about your smartphone and the internet. Therapy can also help you learn healthier ways of coping with uncomfortable emotions—such as stress, anxiety, or depression—that may be fueling your smartphone use.

Marriage or couples counseling. If excessive use of internet pornography or online affairs is affecting your relationship, counseling can help you work through these challenging issues and reconnect with your partner.

Group support. Organizations such as Internet Tech Addiction Anonymous (ITAA) and On-Line Gamers Anonymous offer online support and face-to-face meetings to curb excessive technology use. Of course, you need real-life people to benefit fully from any addiction support group. Online support groups can be helpful in finding sources of assistance, but it’s easy to use them as an excuse to spend even more time on your smartphone. Sex Addicts Anonymous can be a place to try if you’re having trouble with cybersex addiction.

Any parent who’s tried to drag a child or teen away from a smartphone or tablet knows how challenging it can be to separate kids from social media, messaging apps, or online games and videos. Youngsters lack the maturity to curb their smartphone use on their own, but simply confiscating the device can often backfire, creating anxiety and withdrawal symptoms in your child. Instead, there are plenty of other ways to help your child find a healthier balance:

Be a good role model. Children have a strong impulse to imitate, so it’s important you manage your own smartphone and internet use. It’s no good asking your child to unplug at the dinner table while you’re staring at your own phone or tablet. Don’t let your own smartphone use distract from parent-child interactions.

Use apps to monitor and limit your child’s smartphone use. There are a number of apps available that can limit your child’s data usage or restrict texting and web browsing to certain times of the day. Other apps can eliminate messaging capabilities while in motion, so you can prevent your teen using a smartphone while driving.

Create “phone-free” zones. Restrict the use of smartphones or tablets to a common area of the house where you can keep an eye on your child’s activity and limit time online. Ban phones from the dinner table and bedrooms and insist they’re turned off after a certain time at night.

Encourage other interests and social activities. Get your child away from screens by exposing them to other hobbies and activities, such as team sports, Scouts, and after-school clubs. Spend time as a family unplugged.

Talk to your child about underlying issues. Compulsive smartphone use can be the sign of deeper problems. Is your child having problems fitting in? Has there been a recent major change, like a move or divorce, which is causing stress? Is your child suffering with other issues at school or home?

Get help. Teenagers often rebel against their parents , but if they hear the same information from a different authority figure, they may be more inclined to listen. Try a sports coach, doctor, or respected family friend. Don’t be afraid to seek professional counseling if you are concerned about your child’s smartphone use.

Support groups

On-Line Gamers Anonymous  – Help and support for problems caused by excessive game playing. (OLGA)

Sex and Love Addicts Anonymous  – 12-step programs for sexual addictions. (SLAA)

More Information

• Risky Business: Internet Addiction - Help for recognizing and dealing with smartphone and internet addiction. (Mental Health America)
• Internet Gaming - Symptoms of gaming disorder. (American Psychiatric Association)
• Dopamine, Smartphones & You: A battle for your time - How using a smartphone can deliver a release of dopamine, reinforcing your behavior. (Harvard University)
• Take Control - Things you can do right now to build a healthier relationship with your smartphone. (Center for Humane Technology)
• Yu, S., & Sussman, S. (2020). Does Smartphone Addiction Fall on a Continuum of Addictive Behaviors? International Journal of Environmental Research and Public Health, 17(2), 422. Link
• Conditions for Further Study. (2013). In Diagnostic and Statistical Manual of Mental Disorders. American Psychiatric Association. Link
• Internet Gaming. (n.d.). Retrieved August 2, 2021. Link
• Sohn, S. Y., Rees, P., Wildridge, B., Kalk, N. J., & Carter, B. (2019). Prevalence of problematic smartphone usage and associated mental health outcomes amongst children and young people: A systematic review, meta-analysis and GRADE of the evidence. BMC Psychiatry, 19(1), 356. Link
• Dopamine, Smartphones & You: A battle for your time. (2018, May 1). Science in the News. Link
• Canale, N., Vieno, A., Doro, M., Rosa Mineo, E., Marino, C., & Billieux, J. (2019). Emotion-related impulsivity moderates the cognitive interference effect of smartphone availability on working memory. Scientific Reports, 9(1), 18519. Link
• Twenge, Jean M., Thomas E. Joiner, Megan L. Rogers, and Gabrielle N. Martin. “Increases in Depressive Symptoms, Suicide-Related Outcomes, and Suicide Rates Among U.S. Adolescents After 2010 and Links to Increased New Media Screen Time.” Clinical Psychological Science 6, no. 1 (January 1, 2018): 3–17. Link
• Lin, L. yi, Sidani, J. E., Shensa, A., Radovic, A., Miller, E., Colditz, J. B., Hoffman, B. L., Giles, L. M., & Primack, B. A. (2016). Association between Social Media Use and Depression among U.S. Young Adults. Depression and Anxiety, 33(4), 323–331. Link
• Kross, Ethan, Philippe Verduyn, Emre Demiralp, Jiyoung Park, David Seungjae Lee, Natalie Lin, Holly Shablack, John Jonides, and Oscar Ybarra. “Facebook Use Predicts Declines in Subjective Well-Being in Young Adults.” PLOS ONE 8, no. 8 (August 14, 2013): e69841. Link

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• Signs of Addiction

Technology Addiction

Creating a healthy balance.

Extreme use of technology can disrupt normal patterns of mood and socialization in teens

Technology is everywhere, and it is not going away. Teenagers stare down at their iPhones, or keep their eyes glued to a tablet or laptop, instead of observing the world around them. It's not unusual to see two adolescents seated together on a bus, texting furiously on their mobiles rather than talking to one another. The fact that teens are so dependent on technology makes sense in our world, but it may also lead to negative consequences.

What is technology addiction?

Technology addiction can be defined as frequent and obsessive technology-related behavior increasingly practiced despite negative consequences to the user of the technology. An over-dependence on tech can significantly impact students' lives. While we need technology to survive in a modern social world, a severe overreliance on technology—or an addiction to certain facets of its use—can also be socially devastating. Tech dependence can lead to teen consequences that span from mild annoyance when away from technology to feelings of isolation, extreme anxiety, and depression.

What makes technology addictive?

Technology fulfills our natural human need for stimulation, interaction, and changes in environment with great efficiency. When teenagers experience stress, be it romantic rejection or a poor grade on an exam, technology can become a quick and easy way to fill basic needs, and as such, can become addictive.

Technology impacts the pleasure systems of the brain in ways similar to substances. It provides some of the same reward that alcohol and other drugs might: it can be a boredom buster, a social lubricant, and an escape from reality.

Video and computer games, smart phones and tablets, social media and the Internet provide a variety of access points that can promote dependence on technology and negative consequences for youth:

The Internet.  The Web can be addictive as a multifunctional tool that brings us exceptionally close to an enormous amount of information at unprecedented speeds. User-friendly by design, we now have access to the Internet on our computers, through apps on our tablets, phones and watches. "FOMO," or "Fear of Missing Out," is a commonly described phenomenon for teens and young adults, in which youth increasingly feel the need to stay connected to the Internet, so they aren't the last to know of a news story or social happening.

Related to FOMO, some Facebook users, for instance, report that they use the Internet-based social media platform as a chosen method to alleviate their anxiety or depression.1 With so much accessibility to its use, the Internet is just as hard to stay away from at any given point in a day as it is easy and rewarding to use.

Video and computer games.  One hallmark of human psychology is that we want to feel competent, autonomous, and related to other people. Challenging video games allow players to feel that they are good at something. Games offer a great variety of choice to players, promoting a sense of autonomy for teens who might feel otherwise out of control.

The same goals that drive people to pursue success in the real world are often present in video games. As one amasses virtual wealth or prestige by spending time on games and advancing through levels, virtual wealth can translate into some version of actual recognition—through monetary purchasing power within an online game or a positive reputation within an online community.

Gamers find themselves linked to others who share their hobby through YouTube channels or subreddits dedicated to discussion of their game of choice with other enthusiasts. Like the Internet itself, games make themselves increasingly accessible to teens via apps on smart phones, never leaving kids' palms or pockets.

While there is room for social connection in the gaming universe, this space also provides a potential escape from reality into a digital world where players get to assume new identities more appealing or more novel than those they hold in the real life.

Smart phones, tablets, and lifestyle technologies.  These highly-mobile, flexible machines have the power to constantly connect. Smart phones and tablets, and the emergence of other smart devices from the Apple Watch to the Amazon Echo, promote addiction by removing the time lapse from tasks and activities that previously required logging into a deskbound, or at least a backpack-bound, computer source.

Social media.  Social media presents individually-relevant information in the easiest ways—centralized, personalized portals, like a Facebook newsfeed, YouTube subscription, or Snapchat followership.

Whether it's a Skype conversation with our grandmother in Alaska or a Twitter reply to the President, social media feeds our need for human connection by allowing us to share feedback with those who are far from us in time, geography, or social status. As social animals, we need human contact for emotional and psychological health. The appeal of social media is that it helps us to fill social needs without the efforts or restraints of in-person contact.

What are the risks of teen technology use?

While technology is certainly not all bad, its overuse can pose certain key risks, especially to teens.

Technology can give students a false sense of relational security as they communicate with unseen individuals around the world. The speed with which technology moves makes everything a teen might be looking for available within seconds, which encourages an unhealthy desire for instant gratification. A slow internet connection or “unplugging” can promote irritability and anxiety for a teen otherwise used to constant connection through technology.

Sleep disorders can develop as teens stay up all night to play with technology, and as a result, academic, athletic, and social performance can suffer. Weight gain and other complications of a poor diet and sedentary lifestyle, such as cardiovascular disease, may result. In-person social skills may deteriorate.

Even as healthy teens are challenged by increasing life responsibilities, hormonal changes, and the stress of new social and academic worlds like dating and applying to college, these life transitions become even harder for those wholly absorbed in technology.

Within a technology-addicted individual, the mind becomes increasingly unable to distinguish between the lived and the alternate realities that produce instant stimulation, pleasure, and reward. As such, the extreme use of technology can disrupt normal patterns of mood and socialization in teens. Dependency upon social media, gaming, or other platforms to function can become the new and unhealthy "normal."

Technology addiction and teen substance use.  Researchers have found evidence that people who overuse technology may develop similar brain chemistry and neural patterning to those who are addicted to substances. 2

Another concern is that those who are addicted to technology are actually more likely to also use substances than their peers with healthier relationships to tech, providing the insight that technology addiction may be a risk factor for alcohol and other drug addiction.

One preliminary study found that a group of teens who "hyper-texted" were 40% more likely to have used cigarettes and twice as likely to have used alcohol than students who were less frequent users of technology. This same research noted that those who spent more hours per school day than peers on social networking sites were at higher risk for depression and suicide. 3

It stands to reason then, that if we can prevent technology addiction, we may also be able to prevent other risky behavior and dangerous consequences to teens.

Technology and the brain.  Studies have shown that brain scans of young people with internet addiction disorder (IAD) are similar to those of people with substance addictions to alcohol, cocaine, and cannabis. 4

Damage to brain systems connecting emotional processing, attention, and decision-making are affected in both substance addicts and technology addicts. This discovery shows that being hooked on a tech behavior can, in some ways, be as physically damaging as an addiction to alcohol and other drug use.

When is technology a protective factor?

Of course, the advent of smarter, faster, more mobile technologies can be used positively with teens too. The following list reflects the many ways that technology, used in a healthy way, can encourage teens to explore their world and express themselves:

Learning.  In Ramsey Musallam's AP Chemistry class at Sacred Heart Cathedral Preparatory in San Francisco, California, cell phones are a natural extension of the way the teacher otherwise communicates with his students. As soon as kids walk into his classroom, Musallam sends out a text blast through Remind101, asking students a challenge question related to the day's lesson. 5

Some teachers use Facebook as a communication hub, creating a public page or smaller, closed groups for classes. Using technology like this, teachers can keep parents informed, distribute homework or permission slips, and share photos and videos from classroom activities and field trips.

Others in education and civic development have found that by piquing students' interest in social justice or commentary videos posted on YouTube, student engagement with world issues is enhanced.

Creativity and expression.  Technology can promote student creativity by prompting expression through user-friendly tools. Some studies have shown that blogging, or web journaling, enhances students' creative thinking. 6

Metacognition—the ability to be aware of, attend to, and use information about one's own cognitive processes—allows students to strengthen critical thinking across academic and artistic disciplines. Utilizing Internet-based technologies that ask students to reflect on and reiterate their learning processes provides a framework for the development of teen metacognition skills.

Now common technologies like tablets and smart phones are often much less bulky than notebooks and textbooks, allowing students to flex their imaginations, read fiction, write poetry, doodle, or take pictures through the ease of software applications found on highly-mobile devices.

Socialization.  When monitored properly by a parent or guardian, the use of social media can create safe and healthy friendship networks for teens with like interests online, through already established mutual friendships or within shared interest hubs, like a blogging community or Facebook group.

Preventing other teen risks.  Since the expansion of the Internet and mobile technologies, call-in hotlines have expanded to include Internet help sites and texting lines for teens run by knowledgeable and mature adults. These options provide a place teens can go for accurate information and timely support when they are not comfortable discussing their personal problems with an adult at home or school.

At her social advocacy organization, Nancy Lublin started receiving so many texts from students with questions about bullying that she set up a text-only crisis line.7 While online harassment is a concern, online support movements like the It Gets Better Project have sprung up to powerfully protect teens too.

Preventing Technology Addiction in Teens

Technology will only grow in its use in teens' worlds. Preventing teen addiction to technology means finding a balance within students' lives, so that teenagers do not misuse their technology as an escape from real world challenges, emotions, socialization, or identity. Adults can help children and teens have healthy relationships to technology when they:

Provide plenty of healthy highs, some of them offline.  How teenagers use technology really matters. Are teens playing video games among other recreational activities, and are they as excited about a dinner with friends as they are about "leveling up"? Or, are they turning on the Xbox so they don't have to face a life that they're not enjoying?

Balance activity and productivity with healthy stress management.  Everything in life requires energy, and often teens feel like they have too little energy to spend on too many demands. If they're are not guided by adults to discover healthy ways to replenish their stores of energy, they may default by overusing easy fixes for entertainment or stress relief that promote technology addiction.

Nurture pro-social identity development in the real world.  Adults must be proactive, creative, and excited as they help kids to discover who they really are! Once teenagers find something they are good at and want to do, they will naturally gravitate toward it. It is easier to create an Internet façade, but far more rewarding for teens to cultivate true purposes and genuine identities within their families, schools, and communities.

Consider treatment when there's a problem.  Inpatient treatment for technology addiction starts by removing a teenager from both the Internet and the surroundings that allowed a technology addiction to occur in the first place. It is a form of intensive therapy. Other treatments can include ways to help technology addicts see the offline world as more pleasurable, without fully removing the online element from their lives.

Creating a Healthy Balance

It is true that technology can fulfill many human needs, but its overuse comes with risk. Being addicted to technology is in some ways akin to an addiction to alcohol and other drugs, with many of the same effects on the developing brain.

We must do all we can to prevent any sort of addiction from occurring in our children's lives. Technology can be a protective factor if used properly, and healthy adults can play a role in student technology addiction prevention by showing young people the benefits to be gained from a healthy, balanced approach to technology use.

1. Conrad, Brent. "Why Is Facebook Addictive? Twenty-One Reasons For Facebook Addiction - TechAddiction." Video Game Addiction Treatment & Computer Addiction Help - TechAddiction. N.p., n.d. Web. 8 Feb. 2017. http://www.techaddiction.ca/why-is-facebook-addictive.html.

2. Goldstein, Rita Z., and Nora D. Volkow. (2011). "Dysfunction of the prefrontal cortex in addiction: neuroimaging findings and clinical implications: Abstract: Nature Reviews Neuroscience." Nature Publishing Group: science journals, jobs, and information. Nature Publishing Group, a division of Macmillan Publishers Limited, n.d. Web. 8 Feb. 2017. http://www.nature.com/nrn/journal/v12/n11/abs/nrn3119.html.

3. NHS. "Extreme levels of texting 'unhealthy'." NHS Choices. 10 November 2010. N.p. Web. 2 8 Feb. 2017. http://www.nhs.uk/news/2010/11November/Pages/Texting-and-teen-behaviour.aspx.

4. Lin, Fuchun, Zhou, Yan, Du, Yasong, Qin, Lindi, Zhao, Zhimin, Xu, Jianrong and Hao Lei. (2012). "Abnormal White Matter Integrity in Adolescents with Internet Addiction Disorder: A Tract-Based Spatial Statistics Study." Plos One. Web. 8 Feb. 2017. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0030253.

5. Barseghian, Tina. "How Teachers Make Cell Phones Work in the Classroom | MindShift." KQED Public Media for Northern CA.KQED, 10 May 2012. Web. 8 Feb. 2017. https://ww2.kqed.org/mindshift/2012/05/10/how-teachers-make-cell-phones-work-in-the-classroom/.

6. Hargrove, R. "The Role of Technology in Developing Students Creative Thinking Abilities - IATED Digital Library." IATED Digital Library. N.p., n.d. Web. 2 Apr. 2013. http://library.iated.org/view/HARGROVE2009THE.

7. Lublin, Nancy. "Nancy Lublin: Texting that saves lives | Video on TED.com." TED: Ideas worth spreading. TED Conferences, LLC, n.d. Web. 2 Apr. 2013. http://www.ted.com/talks/nancy_lublin_texting_that_saves_lives.html.

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Essay on Computer Addiction in English

Table of Contents

Many people around the world are addicted to their computer screens. They sit in front of their computer systems for hours and neglect all the other tasks that need to be completed. They grow so addicted to computer that it begins to have a negative impact on their personal and professional lives. It also affects their health.

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Long and Short Essay on Computer Addiction in English

Here are essay on computer addiction of varying lengths to help you with the topic in your exam.

These long and short Computer Addiction Essay are written in simple English to let to easily understand the subject.

After going through the following Computer Addiction essay you will know what computer addiction is, what the symptoms of computer addiction are, how is computer addiction equivalent to drug addiction, ways to treat computer addiction, etc.

So go ahead and choose your needed ones from the following variety of essays:

Short Essay on Computer Addiction 200 Words

Computer addiction is among one of the many new age addictions impacting the lives of millions across the globe. Just like other types of addictions such as alcohol addiction, mobile addiction, gaming addiction and drug addiction, computer addiction is also impacting people’s life in many ways.

Many people turn to their computers just to kill boredom, others view it as an escape from their problems while yet others use it to explore all that it has to offer. While it is alright to use the computer for all the above reasons, it is important to know when to stop. You need to define the number of hours you shall be spending on the computer and stick to it. This is a good way to discipline your life and avoid getting addicted to the computer.

People suffering from computer addiction lead a miserable life. They incur various health problems such as neck and back ache, itchy and dry eyes, chronic migraine, excessive weight gain, carpal tunnel syndrome, insomnia and even depression. They also grow distant from their loved ones and suffer from loneliness. They lose interest in work and other activities that are necessary for their mental and physical development. Their professional life also goes for a toss.

Thus, computer addiction is as bad as any other kind of addiction. It must not be taken lightly. A therapist can help you get over it.

Essay on Computer Addiction 300 words: A Cause of Concern

Persistent and compulsive usage of computer is termed as computer addiction. Many people in the modern day society are addicted to computer. They spend a lot of time playing games, surfing the internet and chatting online on their computer systems. They give priority to these activities over other things in life. This strains their relationships, harms their health and degrades their performance at work.

Signs and Symptoms of Computer Addicts

Here are some of the signs and symptoms of computer addicts:

• They are always preoccupied with computers. You will always find them sitting in front of it.
• They look for reasons to get back to the computer.
• They begin to ignore their loved ones.
• They skip family gatherings and important business meetings just to stay back with their computer.
• They lose interest in real activities.
• They act defensively when asked about the amount of time spent on the computer. They try to justify their computer usage and deny that they are addicted to it.
• They feel irritated and restless when asked to turn off the computer.
• They experience frequent mood swings.
• They lose sense of time and delay important tasks.
• They feel happy only when they are in front of their computer screens.

Computer Addiction: Bad for Health

Computer addiction is extremely bad for a person’s health. First of all, it causes sleep disturbance. Computer addicts find it hard to get away from the computer and thus begin to sleep late at night. Their sleep pattern is disturbed and they often experience sleep deprivation. This leads to lethargy, migraine and strained eyes. Dry and itchy eyes and weakened eyesight is a common problem among computer addicts. Sitting in front of the computer for long hours also causes neck and back ache. Computer addicts also experience carpal tunnel syndrome.

Most of them gain weight and stand a high risk of developing problems like heart disease and diabetes.

Computer addiction can take a toll on a person’s life. It is important to get rid of this addiction to improve the quality of life.

Essay on Computer Addiction 400 words: as Dangerous as Drug Addiction

Most people are not ready to indulge in outdoor activities these days. They are mostly busy watching TV, surfing the internet or engrossed in their mobile or computer. Over the time, these sources of entertainment turn into serious addictions. One such addiction is the computer addiction. Many people around the world are known to be addicted to their computer screens. They spend several hours a day in front their computer screens and even the thought of leaving it makes them feel restless.

Similarity between Computer Addiction and Drug Addiction

Computer addicts are as vulnerable as drug addicts. Just as drug addicts aren’t able to get rid of their habit of using drug computer addicts are not able to leave their computer. They gain pleasure by its use. It takes them into a state of euphoria. It is quite similar to the effect rendered by different drugs.

Both computer addicts and drug addicts display compulsive behaviour. They begin to isolate socially. They ignore their parents, children, spouse and friends, miss social events and avoid real interactions. They love staying hooked to their respective addictions. It is the only thing that makes them happy.

However, the happiness rendered by both these addictions is temporary. Soon, these addicts begin to experience the negative impact of these addictions. They feel lonely and depressed. Their performance dips and they are unable to focus on anything. They also grow weak physically and are at a risk of incurring serious illnesses.

Their mental health deteriorates. They become forgetful, restless and often develop anxiety issues. Many of them go into depression. It has also been observed that computer addicts are at a greater risk of developing drug and alcohol addiction. When someone suffers from both the conditions, it is referred to as dual diagnosis.

It is possible to overcome both these addictions with some effort. Some changes in the lifestyle and support from family and friends can help in this direction. One can also seek professional help to get rid of these addictions. Special therapy sessions are conducted to help the addicts. It may take some time to heal these and there are chances of relapse in both the cases.

Computer addiction must be taken seriously. If you find yourself wasting time in front of the computer unnecessarily and feel it is harming your personal and professional life then it is time to take charge of the situation. You must get rid of it while there is still time.

Long Essay on Computer Addiction 500 words: Ways to Treat

Most working professionals these days spend a lot of time in front of their computer screens. They feel relieved when they finally turn it off and head back home. Computer addicts also spend several hours in front of their computer screens. However, they find it difficult to turn off their computer and feel anxious even at the thought of parting with it. Computer addicts feel the urge to stay logged on to their computer systems all the time. This condition should be cured well in time else it can have numerous negative repercussions.

Ways to Treat Computer Addiction

Getting rid of computer addiction is as difficult as treating any other kind of addiction. However, one can get over it with persistent effort, determination and support from loved ones. Here are few ways to help computer addicts overcome their addiction:

• Limit Computer Usage

One of the first things you should do is to define the number of hours you will be using the computer. You must make sure you do all that you want to on your computer during that time. Do not exceed the number of hours if you are really aiming to get over your computer addiction.

• Seek Support from Loved Ones

Your loved ones will always be glad to help you overcome any bad habit or addiction. You just have to discuss things with them and they will support you.

Try to spend more and more time with your family members. Talk to them, help them with their tasks, go out with them and indulge in other activities that you love doing together. Similarly, plan outings with your friends or invite them over to your place. This is a good way to stay away from your computer system.

• Use Computer only for Essential Tasks

Use your computer only when you require doing an essential work that cannot be avoided. Do not use it just to kill boredom and waste time. Also, if you can refer to a book to complete your assignment then use it rather than looking for information on the computer.

Channelize your energy in activities that impact your health, growth and development in a positive way. It is a good idea to develop a workout routine. This will keep your mind off the computer. It will also help combat stress that is caused when you are away from your system.

• Join a Hobby

It is suggested to join a hobby class or indulge in an activity you love. Make it a habit to devote at least an hour to such an activity every day. You will enjoy it and l look forward to it. It may soon replace a substantial time spent on the computer.

• Seek Professional Help

There are therapists and counsellors that can help you overcome computer addiction by providing professional guidance. If you are not able to get rid of this addiction even after trying all the above then it is suggested to seek professional help.

Though it is difficult to get over computer addiction, you can do so with some effort. You just require distracting your mind with something interesting and positive. It may take time but eventually you will be able to achieve your goal.

Essay on Computer Addiction 600 words: Impact

Computer addiction is a bigger problem than many of us think. Its impact is similar to any other addiction. Computer addicts begin to give priority to the computer more than anything else in life. They ignore their studies, work, relationships and health. This impacts their health as well as social life that ultimately leads to suffering at different levels.

Impact of Computer Addiction

Here is a look at the negative impact of computer addiction:

• Social Isolation

Computer addicts avoid social gatherings and important events just to spend time on their computer. They gradually become socially isolated and find it difficult to interact with people in real life. As a result, many of them develop low self esteem. This hampers their personal as well as professional life.

• Strained Relationships

Computer addicts ignore their loved ones and gradually grow apart as they have no time for them. All their time is spent on their computer systems. This can be heart breaking and impacts the addicts as well as those around them.

• Loss of Interest in Real Activities

They lose interest in real life activities and events. This impacts their growth and development. Students and young professionals addicted to computer are thus worst affected by it. At an age when they should learn and grow, they are glued to their computer screens.

• Dip in Performance

Students addicted to computer ignore their homework, neglect important assignments, do not devote enough time to learn their lessons and miss their coaching classes. Academic performance of these students dips. They also lose interest in sports and other co-curricular activities. Working professionals lose interest in their work and thus miss good opportunities for career growth. Many of them skip important business meetings, take unnecessary leaves and miss deadlines due to this addiction.

• Inability to Concentrate

Computer addicts lose the ability to focus on anything other than computer. They aren’t able to concentrate on any productive task.

• Mental Health at Stake

The mental health of computer addicts deteriorates. They feel stressed because of excessive use of computer and also when they are away from it. They are more susceptible to incurring problems such as depression and anxiety.

• Behavioural Issues

Computer addicts often grow irritable, restless and aggressive. They experience frequent bouts of anger and react inappropriately in most situations. They have frequent mood swings.

• Weight Gain

They begin to lead a sedentary life and gain weight. This leads to many serious health problems such as heart disease, diabetes, stroke and hypertension to name a few.

• Frequent Headache

Staring at the computer screen for hours leads to frequent headache. Many computer addicts develop chronic migraine.

• Weakened Eyesight

Staying glued to the computer screen for hours strains the eyes. The eyesight of computer addicts weakens over the time.

• Disturbed Sleep Pattern

Computer addiction disturbs the sleep pattern as addicts lose sense of time. They are unable to leave their computer systems until late at night. Disturbed sleep pattern can cause stress, lethargy and weaken the immune system.

• Back Ache and Spondylitis

Sitting straight in front of the computer system continuously for hours often causes back ache and severe problem of spondylitis. Many times, it becomes difficult to cure these conditions.

• Financial Issues

Computer addicts often spend a lot of money on computer accessories and parts. Many of them also get into the habit of online shopping and keep purchasing things that they do not even require. Besides, they require spending on therapies and medicines to cure serious conditions they incur due to computer addiction. Thus, they often face financial issues.

Computer addiction impacts our life at various levels and can ruin every aspect of our being. It is important to stay away from it in order to lead a good life. Take the help of your family friends, relatives, community members or your own will power to get out of addiction.

Essay on Computer Addiction FAQs

What is computer addiction in your own words.

Computer addiction is when someone spends too much time on a computer, and it becomes a problem in their life, like a habit they can't control.

What is the cause of computer addiction?

The cause of computer addiction can be a strong desire for entertainment or a way to escape from problems in real life.

What are the 5 types of computer addiction?

The five types of computer addiction include gaming addiction, social media addiction, online shopping addiction, information overload addiction, and cyber-relationship addiction.

What is the conclusion of computer addiction?

Computer addiction can have serious consequences on a person's well-being and relationships.

What is the effect of computer addiction?

The effects of computer addiction can include physical health problems, social isolation, and neglect of responsibilities.

What is the addiction of modern technology?

The addiction of modern technology refers to an excessive reliance on and attachment to various digital devices and platforms.

What is internet addiction in today's world?

Internet addiction in today's world is when people can't control their use of the internet, leading to negative impacts on their daily life.

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10 Tips to Overcome Internet Addiction

If you find in it inevitable to look at your phone again and again, checking your social media accounts, and signing in frequently, you might be suffering from internet addiction. Internet addiction happens when you get dependant on the use of internet whether it is texting, constantly peeking, or using social media. Professionals have compared this addiction to drug addiction because it impacts your health, work performance, daily life, engagement with others, and mental process the same way drugs do.

Throughout 2014, around 420 million people were addicted to the internet. The American Psychiatric Association has also stated that kids of age 13-17 are almost online constantly. Such statistics show that internet addiction is getting more common and real day by day. If you find yourself or your loved one suffering with this, there are a few things that can be done to overcome it. Such as:

1. Admit it

The first step to solve any sort of problem is to step out of the denial phase and accept that you have a problem. This is you first victory towards becoming better. By verbalising that you have a problem, you become honest with yourself and it brings clarity to the whole situation. Also, it makes you realise how unhealthy the use of internet is for you.

2. Seek Therapy

Now that you have admitted that you have a problem, why not do something about it? You can ask a reliable friend to help you with this or you can seek professional therapy. You will be able to communicate about the emotions that trigger you to go online again and again. When you share these things with someone else, it helps in opening up and then you can also set some goals with them about the behaviour which will keep you in cheque.

3. Limit the Smartphone use

Digital Detox is something you can do on your own if you have the determination and strength to do it. Once you realise that internet addiction is bad for you and it taking control over your life, you can start keeping the distance. You can limit your online session to 30 minutes. You can make some rules about not using the internet after a certain time every day. This will keep you all managed and self-controlled.

4. Socialise

Get over the internet and share some real life experiences. Invite over your friends and have some fun activities with them. Go out more frequently and make your loved ones your priority. Spend time with them, do what you love, and try to maintain your real life relationships more than your internet relationships.

5. Change Communication Patterns

When you are texting your friend all day through your phone, change the pattern, and meet them to talk to them directly face-to-face. Same way, if you are addicted to online games, you can replace them with outdoor games. Or, you can go to video games stores and play there with your friends to keep your hands off your computer and consoles.

6. Follow a Routine

A routine makes you more organised and managed. If you have been living the life abruptly without any routine, you need to change that. Time management is the key to resolve internet addiction issues. You need to make a timetable and make time for several other things along with using internet. This way the urge to cheque on your phone after every short interval will be removed. You can select a time for internet usage as well but it will be the part of the routine.

7. Prioritise your Needs

Focus on the things you want to get done first. It depends on what you do and how you do it. For instance, if you are a student, you can decide on finishing the homework first when you come at home and doing everything later.

Similarly, if you are a businessman, you can prioritise your meetings, your schedules, first and then everything including the internet usage later. This way, you will see how internet addiction was making you miss out the things that are important in your life.

8. Keep Devices Inaccessible

If things are getting out of control and you find yourself getting more addictive day by day. You can take some serious steps by getting rid of your digital devices for a fixed time period, especially the ones bothering you a lot. It could be your gaming console, your smartphone, laptop, etc. You can ask for help from a friend and let him keep your things for a while to keep the necessary space.

9. Find Activities outside

There are many things you can do without the use of computer or smart devices. You can take part in sports team, volunteering programmes, civic groups, and further such communities to feel worthy and spend your quality time.

These things require you to go outside and be busy for hours thus keeping your mind off the things that are happening over the internet. You can share your emotions with people out there and can feel fulfilled without the use of internet.

10. Know the Cause

Why are you so much addicted to the internet? Is it because you feel so lonely? Or you have nobody to share your emotions with? Or you seek social approval? These are the possible reasons of using internet too much. Find out your reason and sort out a way to resolve it. Once you know the feelings that lead you to the unnecessary use of the internet, you might be able to resolve those issues on your own.

Using these tips can be proven very beneficial when you are willing to get yourself out of this mess. To avoid falling into internet addiction again and again, make sure you know how to control yourself once you realise that you are getting addicted to it. Keeping your eyes and mind open is a good way of staying alert and healthy. Use these tips and make sure to follow them regularly.

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How to Avoid Internet Addiction

Last Updated: April 17, 2024 References

This article was co-authored by Wes Pinkston . Wes Pinkston is a Certified Holistic Life Coach and the Founder of Wes Pinkston Life Coaching. With more than five years of experience, he specializes in helping people achieve greater fulfillment and understand their full potential. He received his Holistic Lifestyle Coach Certification from The CHEK Institute. This article has been viewed 649,735 times.

Internet addiction is a common problem that can be just as damaging as any other form of addiction. If you are concerned that you may be too dependent on the internet, there are several strategies you can use to curb your internet usage. Start by limiting when you will allow yourself to use the internet, such as by keeping a diary of your internet use and specifying when you will allow yourself to log on. You can also remove the temptation to go online by shutting off devices, putting devices in another room to charge, or unplugging your wifi. Developing healthy habits can also help you to cut back on your internet use and feel better overall.

Block Tempting Websites

• If you are worried about missing an urgent phone call or text, set your phone to silent, but with an exception to ring or buzz for phone calls or texts from certain contacts.

Did you know? Bedtime browsing can interfere with your ability to fall asleep and stay asleep due to the blue light that your smart phone emits, so stopping bedtime browsing may also help you to sleep better . [6] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source

• If the temptation to browse is strong and you find yourself absentmindedly logging on, always unplug your wifi router for a portion of the time you are at home. Unplugging is also a good option if you have other household members who want to cut back on their internet usage.

Developing Healthier Habits

• For example, you could keep a knitting project in your purse and pick it up any time you find yourself wanting to check social media.
• Or, you could keep a small paperback book with you during the day and read whenever you’d normally browse the internet.

• Going for a walk in nature
• Calling a friend to talk
• Taking a bubble bath
• Engaging in a favorite hobby

Tip : Some people turn to the internet is because they feel lonely, but the internet is not a substitute for connecting with people in-person. Make sure to balance your virtual socializing with in-person socializing.

• Internet usage interferes with your normal daily activities, such as making you late for appointments, school, or work.
• Staying up late browsing the internet becomes the norm and you get less sleep as a result.
• You find it difficult to focus on other tasks, such as work or school assignments, because you keep logging on to check things.
• Cutting back on your internet use makes you feel irritated or anxious.
• You withdraw from social activities and lose interest in doing things you use to enjoy. [15] X Research source
• You feel worried that you might miss out on something if you don’t check the internet regularly. [16] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source

Tracking and Limiting Internet Use

• For example, you might limit your internet use to the hours of 3:00-5:00 pm daily and make the internet off limits at other times of day.
• Or, you could break your internet use into 2 time blocks, such as from 9:00-10:00 am and 7:00-8:00 pm daily.

Tip : Avoid distracting yourself with things that are like using the internet, such as computer or video games. Try to do something immersive that does not involve looking at a screen.

• For example, you could start by waiting 15 minutes to check the internet, then wait to check it again for 30 minutes, then wait 45 minutes, then wait 1 hour, and so on.
• See what feels comfortable for you. You may be able to increase your time in 20 or 30 minute increments, or you might find that you need to increase it more gradually, such as 5 minutes, then 10 minutes, then 15 minutes, and so on.

Expert Q&A

Reader Videos

Tips from our Readers

• For me, I will feel super defensive when my mom or a friend tells me I've been on the internet for too long. But I started to realize that if other people are noticing how often I'm online, it might be a problem. If people are telling you to spend more time offline, hear them out.
• Just some motivation: I deleted all of my social media like Snapchat and Instagram, and was able to beat the addiction. Deleting the apps really helped me, and it might help you.
• Start playing some in-person games with friends, such as board games or RPGs. There are lots of real life games that are just as fun as internet games.
• If you can't stop playing on your computer or phone before bed, give it to someone you trust so you can't use it.

You Might Also Like

• ↑ https://www.helpguide.org/articles/addictions/smartphone-addiction.htm
• ↑ Tiffany Douglass, MA. Founder, Wellness Retreat Recovery Center. Expert Interview. 10 March 2020.
• ↑ https://www.artofmanliness.com/articles/how-to-quit-mindlessly-surfing-the-internet-and-actually-get-stuff-done/
• ↑ https://pdfs.semanticscholar.org/9af2/93c4e273434b419c849f8e971f086e3bc8e7.pdf
• ↑ Wes Pinkston. Certified Holistic Life Coach. Expert Interview. 18 January 2022.
• ↑ https://www.womansday.com/relationships/family-friends/a4508/is-your-child-addicted-to-the-internet-101986/

About This Article

Overcoming internet addiction can be really hard, but by limiting your time on computers and keeping busy with other things, it'll be much easier. Try setting a timer when you're online, so you don’t lose track of time and waste your evening. It’s okay to go on the internet to entertain yourself sometimes, but make sure you finish your studying, work, and chores so it doesn’t disrupt the important things in your life. You should also schedule time to hang out with your friends to give you quality time away from the internet. Start a hobby that doesn’t involve technology, like playing a sport, learning a musical instrument, or drawing, if you don’t already have one. This will give you something fun to do when you're not online. For more tips, including how to have fun with your family without the internet, read on! Did this summary help you? Yes No

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Essay on Computer Addiction

Essay on the Signs of Computer Addiction

Essay on the causes of computer addiction, essay on the effects of computer addiction.

• Essay on the Prevention of Computer Addiction

Computer addiction is relatively a new problem and there are effective treatments that help people to overcome this issue.

In this essay, I will help you understand what exactly computer addiction is, its causes, symptoms and treatment options.

Computer addiction can be characterized as excessive desire to use computer that results in negative consequences emotionally and physically for the user. Individuals who are preoccupied with computers can land up in serious problems related to relationship, hygiene, self-care etc. Remember that not all people who use computer for long hours are addicted. The situation of every individual is different and there is not set number of hours that are considered potential for computer addiction.

There are many signs of computer addiction using which you can recognize if someone is addicted to computer. Paying attention to the possible signs of computer addiction can help you get early support and assistance. Some of the signs of computer addiction are as below –

• Preoccupied with computer for hours either online or offline
• Spending time in front of computer despite of urgent work
• Burning sensation to switch on the computer and play games
• Not mingling well with the family members
• Getting excited with the thought of playing computer games or browsing
• Irritability and mood swings when someone restricts the individual from using computer
• Spending more time than committed and using it to escape inner feelings

We often see people going in front of computer as soon as they get up in the morning. This could also be a sign of computer addiction.

Computers can be very useful when used properly. However, when they are used extensively – they can negatively affect the daily life. It may cause problems such as – lack of social interaction, emotional depression and financial consequences. Most of the people who stay in front of computer for long hours do not realize that they are addicted. The individual may lose track of time, think about computer when not in use and look constantly for next opportunity to use it. Some people tend to use computer as a means to escape real world, especially when they are depressed.

The main causes of computer addiction starts when the individual starts browsing the internet for the first time and they find something that holds their attention. Computer games are highly addictive these days and people of all age groups tend to attract to them. Initially it starts with few minutes. However, within a few weeks it turns into addiction – where the individual will be browsing for hours.

Physiological factor is one of the important causes of computer addiction. Whether it is online or offline addiction, the biological aspect is uncertain. Research suggests that computer addiction elevates dopamine and changes the brain’s chemistry. Online computer addiction is almost similar to drug addiction, and the individual look for new ways to feel better. They feel virtual life more appealing than the real life. Too much usage of computer may seem relatively less harmful than the dangers of drug abuse.

There is a misconception that computer usage can ruin life of individuals. However, there is no harm in using computer for 4-5 hours a day. Experts say that people who use computer for more than 5-6 hours per day have no time doing physical activities, socializing and other things. The biggest risk factor is that the individuals hardly have time for social development and growth.

Technological advancement is another cause why people get addicted to computer. In a survey, it was found that more than 20 million people are addicted to computer and the number is increasing continuously. There are various technologies that result in computer addiction. AR and AI technologies give you an amazing 3D experience. Augmented Reality takes you to a different world, where people can see and feel things virtually. The increase of computer addiction happens because of these technologies. The HD video and audio is becoming major attraction for gamers, especially when it comes to online games.

Playing games with online friends become more interesting, as a result of which they are addicted to computers. The casualties of technological revolution can be considered as an important cause of computer addiction. Technological advancement gives online gamers a feeling of freedom and achievement.

The development of computer addiction can come from different sources, personal issues and behavioral patterns. Computer addicts depict a different type of person in an attempt to live out the life they want. The cause of computer addiction can be fear of rejection, feelings of inadequacy and disapproval. The addict is deeply entrenched in his/her world to seek help. Computer addiction can lead to negative consequences for the individual as well as his/her family.

If you or someone in your family is suffering from computer addiction, it is essential to get it treated as soon as possible. Long term computer addiction can have a negative impact on personal and professional life.  Most of the effects of computer addiction can be reversed with proper treatment. Some of the long terms effects of computer addiction ae as below –

• The person may face social consequences and they do not interact with people in real life. Individuals who are addicted to computer are quite comfortable talking to people in social media. But, when it comes to real life interaction — they may experience nervousness and shy. The person may lack face to face interaction and experience loneliness, loss of friends and relationships.
• Individuals may not experience any pleasure or happiness by performing tasks that are not done on computer. They may not even feel relief unless they take part in activities related to computer. Those who are addicted to computer may even feel depressed with lot of mood swings. They may even feel ashamed as they are not able to control their computer habits.
• Sometimes, the individuals will spend time resolving hardware and software issues. Though it is not essential to resolve the technical issues, they simply sit in front of their computer trying to resolve the issue. Overspending on such issues will make the feel addicted, resulting in poor relationships.
• Individuals who spend long hours in front of computer may gradually lose control over their life. They tend to lose connection with the rest of the world and remain isolated. They may even lose job due to the lack of productivity. In an effort to spend time on computer, they don’t even think of growing up in their career. The addicted person may deny the fact that they have problems, resulting in frequent arguments and conflicts.
• Poor self-esteem and low confidence levels is another effect of computer addiction. As the individual is too busy with their involvement in computer, they hardly take time to eat, brush or take shower – resulting in poor self-hygiene. Computer addicts have poor sleeping habits and sometime they even give up healthy physical activities.
• It is estimated that teens and adults who are addicted to computer spend good amount of money on new games, service fees, micro transactions and computer upgrades. Due to this, they may experience financial problems.
• Long term computer usage is associated with a number of health problems such as poor vision, weakness in nerves, carpal tunnel syndrome, back pain, blood clots and many more. Computer addiction can lead to obesity and poor overall health. With the advanced technologies, computers are getting cheaper and it has become more convenient for teens and adults to stay at home in front of computers. This will also make them become lazy.

Computer addiction is a new development and there are different treatment options to get rid of it. You can approach a computer addiction specialist who can treat it in an effective manner. Besides this, there are many counselling programs that help computer addicts live a normal life as before.

Essay on the P revention of Computer Addiction

Spending time on computer can be productive, especially if it is for a limited time. There are many cases in which excessive time spent on computer is a considered as a challenging battle and is known as computer addiction. Fortunately, there are many ways to stop or prevent computer addiction such as music therapy, counselling, CBT, self-treatment etc.

Whatever method you try, you should ensure to prevent computer addiction before it’s too late. Recognizing the underlying problems can help you prevent the problem. You need medical treatment for anxiety and mental illness. You may need to seek counselling to alleviate phobias, which can be cause of excessive computer usage.

Many people turn to alcohol to cope up with stress or other emotions. Some people turn to computer to cope up with the problem at hand. If you want to prevent or treat computer addiction, you should find new ways to alleviate stress. Whether it is picking up a fitness regimen or taking part in a hobby – one can get rid of computer addiction in an effective way. Here are some of the best ways to get rid of computer addiction.

Limit time on computer

To reduce the risk of computer addiction, you should limit the amount of time spent on computer. You can also use a stopwatch to alert you when you have exceeded your computer time. Set timer for some time and make a commitment to stop using computer as soon as you reach the target. Employ this rule if and only if you are doing activities that are not related to your profession. You can schedule family time or some activity that must be completed before using computer.

Avoid using computer as a mode of recreation

A lot of people use computer for work and educational purpose. If you find it difficult to stop using computer, make a commitment to stop using it after a certain period. Instead of using computer for recreational purpose, play some indoor games with family or spend quality time with your beloved ones. Instead of spending unnecessary time, replace the time to do some healthy activity. Spending some time in real world rather than spending time online is always healthier. It works very well in stopping computer addiction.

Use computer only for important work

If you have the habit of using computer for even the smallest tasks, then you are in big trouble. You will eventually land up in a situation where you will not be able to do even a single task without computer. As you time your computer usage, it becomes easier to cut back and stop your addictive use of computer. You may have to put efforts to take necessary steps in the right direction to prevent computer addiction. It may be best if you make all the changes one by one. You will gradually get adjusted to the changes, and will not face any withdrawal symptoms. You can prevent computer addiction, once you are ok with the changes.

Spend some spiritual time

Worshipping god gives true sense of happiness. If you are in great depression or sadness, you should practice spiritual methods. You should spend time reading holy books and watching mythological movies. This will help you prevent computer addiction to a great extent. Remember that having a good family that supports you at every stage of life can prevent addiction related issues. By filling your mind with knowledge and ideas, you will surely come out of computer addiction. Change yourself to have a well-balanced life and enjoy it to the fullest.

Understand the negative consequences of computer usage

Analyze and assess how excessive computer usage is going to affect your life. Using computer for long hours can have strong negative consequences on your life. When you use computer for long period, the effects are so severe that they cannot be reversed. Not all computer addiction treatments work for all, as they are tailored as per the individual. Moreover, it depends on the severity of addiction. Look for alternative activities. Even if you feel bored for some time, it is healthy and fosters self-soothing.

Spend a day without computers, smartphones and other gadgets

Spend a day in week without using computer and related gadgets. Whether it is phone, television, tablet or computer – you should not use them for an entire day. Plan a vacation that is complete free of gadgets. You can even make a rule to have family dinner together without touching gadgets. You can get professional help if needed. There are many therapists who are specialized in helping people overcome computer addiction.

Computer usage is a negative addiction, as it affects the daily life of a person. When excessive computer usage interferes with personal and professional life, it causes financial and physical problems. Despite of the efforts to control, it continues and becomes a serious problem. We all know that computers are a great source of information and play an important role in development. However, the ingredients that make computer addictive can be a boon to the person’s life.  There is definitely a fine line between addiction and necessity.

Some people believe that computer obsession is a healthy activity, as it helps in learning and exploring. Computer immersion provides certain forms of diversions, which are healthy to a great extent. There is a great need for humans to communicate with others. However, it is healthier, if humans communicate with others in real life. It is easy to become obsessive online. The online relations are always confusing and misleading compared to real life relations.

There are many psychological effects of spending much time in front of computers. It is found that more than 70% of internet users are reported spending more than 40 hours per week in front of their computers.  There are clearly many benefits of computer usage and computer addiction is treated as a joke. Unfortunately, it has become a serious problem for many. We can work to prevent it once the risk and negative consequences of computer addiction are acknowledged.

Only a few people sense that they have problem and take it seriously. No matter how the person uses computer, it becomes a problem when the important areas of person like – family, school, career etc are neglected.  Addictions are pleasurable in nature, as they are linked to increased dopamine. Being able to recognize the signs of computer addiction can break the dependence cycle. Treatment based on CBT can be quite effective in treating computer addiction, as it focuses on developing new skills and incorporating its use in daily life.

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