Digital addiction: the compulsion to stay online

Digital addiction is a broad term for unhealthy behaviors related to spending too much time on the internet, in particular when a person cannot stop these behaviors despite experiencing negative consequences. The addiction can take many forms and is becoming more common.

The basics

Digital addiction can come in many forms, including excessive interaction with social media, internet gaming, online gambling, online shopping and online pornography. As with gambling and pornography, the internet can amplify addictions by increasing accessibility. Some people can be especially vulnerable to falling into digital addiction, like “those with high levels of internet use for socialization, education and entertainment,” said Psychiatry.org.

Those who struggle with digital addiction may “compulsively” feel the urge to check notifications or need to “spend increasing amounts of time online to achieve satisfaction,” said Northwestern Medicine. They may also tend to lose track of time while on the internet and feel “restless, moody, depressed or irritable” when attempting to cut back on phone or internet usage.

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Addictive by design

It is not surprising that the internet has become so addictive. After all, it was designed that way. Many social media apps use what is called the Hook Model to keep users on their apps. In this model, the app will first trigger a person to interact, like with a notification. This, in turn, will prompt someone to enter the app. Then, the app will use a variable reward system to prompt a user to remain there. “Even if users open a social media app because of a notification, they’ll likely engage with other parts of the app as they seek additional rewards,” like endless scrolling content, said ADDitude. In a vicious circle, the users will like, save and share content that gives the app’s algorithm knowledge about what keeps them hooked.

Another way websites and apps keep people hooked is through gamification, which turns internet interactions into a game. Social media is not the only area of the internet using gamifying techniques; online shopping also employs the method. The way the shopping app Temu prices and promotes products is “deliberate,” with the company “pushing the exact consumer psychology buttons necessary to keep shoppers shopping,” said the BBC. “Customers are encouraged to keep shopping with the introduction of bonuses and coupons that mimic the rewards you might accumulate in a video game.”

Population problem

While some populations use the internet more than others, digital addiction is “not limited to a specific demographic group, and it is increasing across diverse populations,” said Psychiatry.org. More than 50% of Americans believe they are addicted to their phones, and up to 60% of teens show signs of cell phone addiction, according to research from 2024. In addition, at least 10% of American social media users are addicted to it.

Teens and young adults are some of the groups most addicted to the internet, but there has also been a stark rise in addiction for baby boomers. A recent report found that approximately 50% of the mostly baby boomer–polled sample “reported spending more than three hours daily on their smartphones” and “roughly 20% spent more than five hours per day,” said Newsweek. This suggests that a “notable portion of the Baby Boomer generation exhibits patterns associated with digital addiction,” the report said.

The consequences

Digital addiction can significantly affect a person’s mental health. Excessive internet use can lead to anxiety and depression, exacerbated by the isolating nature of the addiction. It can also cause “dishonesty, anxiety, aggression and mood swings,” said the Addiction Center. Digital addiction can affect physical health as well and lead to “body aches, carpal tunnel syndrome, insomnia, vision problems and weight gain/loss.” In the worst cases, it can lead to suicide.

Teens, in particular, “may frequently fall behind on schoolwork, stay up late and fight with parents,” said ADDitude. Adults may neglect their jobs and other responsibilities in favor of spending time on the internet, which could lead to unemployment and even homelessness. Those with ADHD may also “spend more time on digital media and have more severe symptoms of problematic internet use” compared to those without the diagnosis.

AI and addiction

The rise of AI may also be exacerbating digital addiction and potentially leading to worse mental health problems. Chatbots like ChatGPT have led many to psychosis by feeding delusions and offering unsound medical advice. A new subset of digital addiction, known as AI addiction, has become prevalent. Those who identify as AI addicts tend to use AI applications for extended periods “despite attempts to control or cut back,” said Internet and Technology Addicts Anonymous. They also reported finding that their “sense of validation and emotional regulation” was tied to their use of AI models.

Still, AI may eventually lead to a decrease in digital addiction. The internet is “already so woven into every part of our lives that going cold turkey is pretty much impossible,” said The Atlantic. But the “internet’s new era may push AI skeptics to spend less time online, while another group ramps up their AI-mediated screen time.” The prevalence of AI may make people turn to the real world again, viewing it as more trustworthy. “Where going online once evoked a wide-eyed sense that the world was at our fingertips, now it requires wading into the slop like weary, hardened detectives, attempting to parse the real from the fake.”

Preventing addiction

The key to keeping internet use healthy is to establish balance, boundaries and communication, according to Psychiatry.org. Families should “consider approaches ensuring children get adequate sleep, daily physical activity, time for play and reading and discovery, time with people they care about and time to focus on learning without multitasking.”

Adults could track their screen time and try to match it to time spent off-screen. “If you have an hour online, spend an hour outside or an hour reading a book,” Lisa Strohman, a clinical psychologist and the author and founder of the Digital Citizen Academy, said to NBC News. “You want to make it at least equal to the time you’re spending on your phone.”

If you find that your internet use is affecting your life or you are unable to stop, consider addiction therapy. Therapy can “help uncover the underlying issues that may be contributing to your addictive behaviors,” said the Addiction Center. This is important if digital addiction is occurring alongside another mental illness.