Do you have your phone with you right now? Have you thought about how you might feel if you didn’t have access to it?

Devices like smartphones, tablets, and laptops tend to be our constant companions. This is part of life in our hyper-connected world, and makes daily tasks much more convenient. However, for some people, the constant companion becomes a little too constant.

Convenience can quickly turn into dependence, and for over 35% of the population, dependence has turned to addiction. In this article, we are exploring internet addiction disorder, a topic that is increasingly timely and important to our culture.

Internet Addiction Disorder Definition

Internet Addiction Disorder (IAD) is characterized by excessive and compulsive use of the internet, leading to significant impairment or distress in daily functioning. While not officially recognized as a mental disorder in many diagnostic manuals, such as the DSM-5, IAD is increasingly acknowledged by health professionals as a condition that can affect individuals across various demographics. It encompasses various activities, including social media use, online gaming, browsing, and even compulsive online shopping.

Internet addiction disorder is becoming increasingly common and has grown since the pandemic. Here are some of the scarier statistics about technology addiction compiled by technology addiction experts.

• Over 50% of Americans believe they are addicted to their phones.
• One study found that around 35% of the population has an internet addiction.
• Up to 60% of teens show signs of cell phone addiction.
• At least 10% of American social media users are addicted to it.
• Over 60 million people across the globe struggle with video game addiction.​

How Serious is the Problem of Internet Addiction Disorder?

Internet Addiction Disorder (IAD) is increasingly recognized as a significant issue affecting individuals and families. The symptoms and consequences associated with excessive internet use are increasingly noted by mental health professionals.

Internet addiction can lead to anxiety, depression, and social withdrawal. A compulsive need to be online often exacerbates these conditions. Many individuals also experience sleep disturbances, fatigue, and other health problems due to prolonged screen time. Just as importantly, sedentary behavior like sitting at a desk for hours at a time can lead to obesity and related health issues. In many people, excessive internet use may impair attention spans and critical thinking skills, affecting academic and work performance. This is why internet addiction is particularly concerning in children and teenagers, whose brains are still developing.

It’s worth noting that internet addiction impacts more than just the individual affected. Families may experience diminished communication as members become absorbed in their digital devices, leading to misunderstandings and emotional distance. The time spent online can lead to disagreements over priorities, responsibilities, and the quality of family interactions, particularly between spouses or parents and children. Children and teens may struggle with boundaries, leading to issues with academic performance and socialization, and parents may find it challenging to monitor and set limits on internet use. Parents should note that exhibiting problematic internet usage may inadvertently model these behaviors for their children, perpetuating the cycle of addiction.

Is the problem of internet addiction getting worse? Unfortunately, recent studies suggest that internet addiction is becoming more prevalent, particularly with the rise of social media, online gaming, and streaming services. The COVID-19 pandemic exacerbated the situation as many turned to the internet for work, schooling, and social interaction, leading to increased screen time. Many experts had hoped to see the rate of internet usage decrease following the pandemic and the “return to normalcy”, but we have not reached previous levels of use. Meaning, it looks like our relationship with the internet has been permanently changed over the past several years.

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Internet Addiction Disorder Symptoms

There are a few signs of internet addiction, but symptoms can vary from person to person. In general, being preoccupied with thoughts of the internet, to the point that your school or work performance suffers, or missing sleep to use the internet, are good indicators. Other symptoms of Internet Addiction Disorder will vary but generally include:

• A preoccupation with the internet - Constantly thinking about online activities, even when not online. If you find yourself at social events or during family time thinking about what you’re missing online, or how you might incorporate the online world, there could be a problem. This includes things like obsessing over which photos you will put online following in-person events (except in specific instances, like an influencer whose income depends on such photos).
• Worsening of academic performance - In minors, you may see a dip in school enthusiasm or grades, as more time is spent online than on academic endeavors. Spending more time in the online world often results in other school problems, like a noticeable dip in social time with friends or less energy around hobbies.
• A loss of control - Inability to reduce or control internet usage despite a desire to do so. This mirrors many forms of addiction. A good indicator that you might have a problem is setting a deadline for getting offline or taking a break, and then not being able to do so. Addicts tend to find several excuses why “now is not the right time” to log off.
• Skipping responsibilities - Ignoring work, school, or personal obligations due to excessive internet use. In adults, this can present in lower levels of engagement with family or friends, or lowering standards for cleaning, cooking, or other parts of daily life. In teenagers, this tends to appear as lowered school performance or reduced responsibility at home. You’ll often see people miss chores, go too long between laundry, not cleaning certain spaces, etc.
• Withdrawal symptoms - Experiencing irritability, anxiety, or mood swings when unable to access the internet. Just like there are physical withdrawal symptoms when an addict is deprived of their drug of choice,  you will notice changes when logged off. If you find yourself getting anxious about not being able to be online, or responding to family and friends with negativity, it may be related to an internet addiction.
• Escalating use - Increasing time spent online to achieve the same level of satisfaction or excitement. One of the first symptoms people tend to notice is that they need to spend more time online to experience the same feelings they had with shorter time periods before. For example, if you used to browse the internet for 30 minutes each night, but that number has crept to one hour, you may want to be diligent in monitoring your timing. You can monitor your daily use and be honest with yourself about the timeframes expanding.
• Social isolation - Withdrawing from family and friends in favor of online interactions. If it seems that your preference - or that of someone around you - has shifted to being alone more than usual, there could be a problem. People with internet addiction disorder will choose to spend time alone, online, rather than socializing with family or friends.

Underlying Mental Health Issues Associated with Internet Addiction Disorder

Lots of factors can contribute to internet use disorders. A combination of psychological, social, and environmental factors can increase the likelihood of developing internet addiction. People with preexisting mental health issues, particularly anxiety or depression, may turn to the internet as a coping mechanism.

Things like social isolation, peer pressure, and a lack of in-person social connections can also contribute to an over-reliance on internet activity. Combine those elements with the accessibility and convenience of the internet - especially on smartphones - and it's easy to see why internet addiction plagues many people.

There are several comorbidities that tend to accompany internet addiction disorder. This means that some people are more susceptible, just by virtue of their existing mental health. Some of the mental health conditions that can make a person more likely to develop internet addiction disorder include:

• Anxiety - Individuals may use the internet as a coping mechanism to escape from real-life stressors. Additionally, if people are already hard-wired for anxiety, then spending too much time online can contribute. For example, feeling left out from social media photos, or feeling nervous based on “doom scrolling”.
• Depression - The internet can serve as an unhealthy outlet for those suffering from depressive symptoms, leading to further isolation. Similar to anxiety, if you are already feeling down, what you see on the internet can often make you feel worse, and it becomes a vicious cycle.
• Attention Deficit Hyperactivity Disorder (ADHD) - Impulsivity and inattention can contribute to excessive internet use.
• Social Anxiety -  Engaging online may feel safer than face-to-face interactions, leading to reliance on digital platforms for socialization. Many people saw an increase in social anxiety following the pandemic, and combining too much internet with social anxiety is a recipe for internet addiction.

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Treating Internet Addiction Disorder

Current Tests and Means of Diagnosis

Currently, diagnosing Internet Addiction Disorder involves a thorough clinical assessment that may include structured interviews, questionnaires, and behavioral observations. Various self-reporting tools, such as the Internet Addiction Test (IAT), can help identify the severity of the addiction.

If you are concerned about internet addiction in yourself or a loved one, there are a variety of online tests you can take to assess your relationship with the internet. That is a good place to start, and then you can begin getting the help you need.

How Internet Addiction is Treated

The best way to treat internet use disorders is with a multidisciplinary approach. Cognitive-behavioral therapy (CBT) is commonly used to address the underlying psychological factors contributing to addiction. Interventions are more likely to focus on helping the individual create healthier coping mechanisms, expand self-control, and address any coexisting mental health issues. Support groups and family therapy can also play a valuable role in helping people recover from technology addiction. In more severe cases, a psychiatrist may suggest medical intervention,  including antidepressants or stimulants to treat certain types of technology addiction. Treatment will likely focus on these areas:

• Cognitive Behavioral Therapy (CBT) -Helps individuals recognize and change unhealthy thought patterns and behaviors related to internet use.
• Group Therapy - Provides support and accountability through shared experiences with others facing similar challenges.
• Individual Therapy - Focuses on addressing underlying mental health issues that may contribute to excessive internet use.
• Family Therapy - Engages family members in the treatment process to improve communication and support.

Since technology is all around us and such a big part of our lives, it’s helpful to consider proactive measures to prevent addiction. Things like raising awareness of the potential risks of excessive internet use or educational programs that target parents and educators will be beneficial. Professionals, such as healthcare workers, getting more training and education around internet addiction could also help. In this way, more people are able to identify early signs of addiction and provide the right support.

It’s also essential to implement proper guidelines for responsible internet use - for yourself or others in your household.

Self-Diagnosis of Internet Addiction

Self-diagnosis of Internet Addiction can be tricky, as it may lead to misinterpretation of typical internet usage. If you have concerns, it’s best to take them to a professional who can help to guide you. However, as a starting point, individuals can consider the following questions:

• Do you often feel the need to spend more time online?
• Have you ever lied about how much time you spend on the internet?
• Do you feel anxious or irritable when not online?
• Are your daily responsibilities suffering due to your internet use?

If the answer to these questions is yes, it may be beneficial to seek professional guidance. If you aren’t sure where to start, the Substance Abuse and Mental Health Services Administration and Mental Health America have some great resources.

Healthy Browsing Habits for Avoiding Internet Addiction

Your relationship with the internet is formed over time; over a series of interactions that happen every day. Being aware of how you use and respond to the internet is important. Our daily habits encourage or prevent internet addiction disorder. Here are some strategies to avoid internet addiction:

• Set time limits - Establish specific times for internet use and adhere to them.
• Engage in offline activities - Pursue hobbies and interests outside of the digital world to create a balanced lifestyle.
• Be mindful - Practice mindfulness techniques to become more aware of your internet usage patterns and triggers.
• Create tech-free zones - Designate areas in your home where devices are not allowed, such as the dining room or bedroom.
• Seek support -  If you find it challenging to manage your internet use, consider seeking support from friends, family, or professionals.

By acknowledging the signs of Internet Addiction Disorder and implementing healthy habits, individuals can foster a balanced relationship with technology and enhance overall well-being.

Use Shift to Streamline Your Online Activity

It might seem like the browser you use couldn’t make much difference in the time you spend online, but that’s incorrect. Using the correct tools and technologies can not only streamline the things you need to do, but limit your distractions and interruptions. If you can be more purposeful about your online activity, you’re less likely to go down rabbit-holes on the internet.

Related Post: Why Everyone Needs an App Integrated Browser

For example, you can organize Workspaces within Shift to tailor your tabs, bookmarks, and favorite apps to what you need to do. Many people set up separate Workspaces for work and personal browsing, so that a professional session might have Slack, Outlook, and Todoist open. A personal browsing session might have Facebook, Instagram, and banking tools. That way, when you are trying to go through emails for work, you won’t be distracted by new notifications from Instagram.

Speaking of notifications, you can use Shift as a notification aggregator so that you limit distractions from apps that you don’t want to see at the time. Shift offers notification management that can apply across all the apps you use every day, from Outlook to Facebook to Slack and beyond. With a couple of clicks, you can mute all notifications temporarily or control the sounds that play when a notification comes through. Shift brings together all of the notifications from any of your apps and email accounts and displays them in one place. You don’t have to look in multiple places anymore just to see what new alerts you have. Instead, you can simply  check the number that appears in the little red bubble on the Shift icon in your taskbar, and there you go! This is truly the easiest way to avoid overload from push notifications. Users save a ton of time that previously was wasted switching between apps and bouncing around from notification to notification. Not only that, you can even turn off  notifications or remove the notification badge for particular apps within Shift if you don’t want to be alerted to things within that particular platform.

Furthermore, an aggregator like Shift will make sure you have all your apps in one place. As you go through the process of linking your favorite tools, you’ll see software and apps that you don’t use anymore. As you deactivate and delete those tools, you’ll lose any notifications that went with those services. It’s not only streamlining your entire desktop, but you’re deleting time-sinks in the process. Explore all of the features and functionality of Shift that can help you to make the most of your time online - but help you to ensure you don’t go overboard.