Technology Addiction: Tech Is Addictive, Fun, and Potentially Dangerous

Reviewed by: Dr. Steven Knauf, D.C.

By Genevieve Cunningham

The alarm goes off. You peel your eyes open, turn off the noise, and reach for your phone. You check the time and notice a few notifications, so of course you check them. Emails, social media, text messages. The world doesn’t sleep while you do, and so you spend a few minutes catching up. Before you know it, you’ve been lying in bed scrolling mindlessly for half an hour.

Sound familiar? Chances are really good that your morning looks very similar to this. American adults -- and even kids -- are heavily dependent on technology. Not only are we dependent, many are downright addicted. And although we don’t want to admit it, this addiction is becoming a problem. But technology certainly isn’t going anywhere anytime soon. It’s not only fun, it’s necessary in our modern world.

Are you personally affected by tech addiction? During the pandemic, it was estimated that almost 37 percent of internet users were addicted. Since then, it has only gotten worse. This study breaks down internet addiction into levels, from mildly addicted to heavily addicted. All together, it estimates that over 60 percent of internet users are addicted. Mind blowing.

So what are we supposed to do about it? We’re supposed to fight the good fight and put tech addiction in its place -- though it may prove far easier said than done.

What is Tech Addiction?

Tech addiction is exactly what it sounds like: obsessive behavior related to technology, whether it’s playing video games, scrolling, social media, online shopping, video watching, or anything involving technology. Some people also refer to it as internet addiction, since almost everything we do on a device is online. The group most affected by technology addiction is teenagers, which isn’t surprising but is certainly scary. They’ve never lived in a world without it. If you’re an adult, don’t think you’re off the hook. Emerging research suggests that adults are not far behind. Addiction to technology is a growing problem, and unless we learn to recognize it and treat it, it’s an addiction that may become one of our biggest problems yet.

What Are Symptoms of Tech Addiction?

Tech addiction is one of the hardest to spot and diagnose. We’re all using technology almost all the time. How are we supposed to know when it crosses the line into addiction? The signs and symptoms are broken into three groups, though determining which symptoms are caused by tech addiction and which by something else can still be challenging.

The Obvious Symptoms

The obvious symptoms are those that we can see. The symptoms that are more about our behavior and habits.

Spending excessive time on a screen - If you can’t go any length of time without a screen, you may be addicted. It’s true that the amount of time we spend on technology in today’s world is a lot. But if you’re never getting a break, it’s a problem.

Panic or irritability when a device isn’t nearby - Do you get a sensation of panic when you can’t find your phone? The more addicted we become, the more this sensation takes over our lives.

Using technology while participating in another activity - We often feel the need to check our phones while working, while in conversation, while in line at the grocery store. It’s incessant, and it’s a clear sign of addiction.

The Physical Symptoms

It’s not just our habits that suffer from tech addiction. There can be real, tangible, negative effects on our physical health as well.

• Headaches - It’s not just the side effects of the screen, though that’s the biggest reason for headaches. It’s also the stress that comes with tech addiction. It’s not at all uncommon to experience frequent headaches both while using a device and long after.
• Eye strain - Our eyes were not meant to stare at screens all day. They don’t like it at all. Over time, it can cause serious damage to your eyes. Your eyes may feel tired, itchy, or slightly painful at the day’s end. And in some cases, you may find your vision slipping and screens becoming blurry.
• Irritability - This can also be an emotional symptom. Irritability happens when we’re addicted and not getting the fix we need. It can manifest as poor moods or moodiness, tension in the body, a racing heart, and a short temper.
• Back or neck pain - One of the most common physical signs of excessive technology use is pain in the back or neck. It’s so common, it has its own name: tech neck. We’re literally bending the shape of our spine and causing long-term damage. Although the best remedy is to curb the addiction, getting chiropractic care is a good option for those already suffering from the phenomenon.
• Sleep problems - Technology keeps us awake. Whether it’s the lure of scrolling through social media, the new show on Netflix, or simply the blue light emanating from the many devices in your room, too much technology can cause problems for your sleep.

The Mental and Emotional Symptoms

Perhaps the scariest and most detrimental side effects of tech addiction are the mental and emotional side effects. Mental health disorders can be exacerbated by addiction. This means that tech addiction can play a huge role in our quality of life. Does any of the following seem familiar?

Anxiety - Anxiety about not being connected, anxiety about missing out on life, anxiety about everything. When we’re addicted, it messes with our brains and our ability to cope, which means anxiety is a common, sometimes debilitating, side effect.

Depression - Technology can be depressing. It puts us in comparison mode. It takes us out of real life activity. It gives us dopamine rushes that pack less punch the more we use it, which means we must need more, right? Depression can hit like a ton of bricks, and excessive technology absolutely does not help.

Severe procrastination - Procrastination can actually be a normal part of life. But severe procrastination, when we can’t work because we just have to see what’s happening online, is not normal. Monitor your usage and your procrastination habits vigilantly.

Isolation and loneliness - Technology is lonely. Yes, we’re more connected than ever before, but the connection is superficial. When’s the last time you got a big hug? Or had coffee with friends? Or tried a new activity? Too much technology leads to isolation and loneliness, both of which are hard on our bodies and minds and seriously degrade our quality of life.

How to Cut the Digital Chord

If you think you may be addicted to technology, you may be wondering how to stop. How do you get back into real life? How do you put the phone down when it’s just so easy to get lost in an online world? It’s hard -- really hard -- but breaking tech addiction can be done. To get started, try these tips.

Put the phone far away - If the phone is right beside you, you’re more likely to pick it up and use it without even thinking. Consider leaving it across the room or in a different room. At first, this may induce panic, but with practice, it will get easier.

Set limits - If you have the willpower, you may be able to set time limits on your technology use. For many, this is a really difficult thing to do. If you struggle, consider going into your phone settings and giving each app daily limits.

Delete apps - If time limits don’t work, you can choose to simply delete the apps. Research shows that we’re far more reluctant to log in to a website versus clicking an app.

Get a dumb phone - Dumb phones, or phones without app or browser access, are growing in popularity. It seems that many are aware of their addiction and are becoming proactive. Although this can be a hard adjustment, many find dumb phones preferable in the long run.

Get new hobbies and habits - If you don’t have anything to do, you’re more likely to reach for the phone. Do you have hobbies? Do you partake in physical activity? Do you read? These or other habits and hobbies can help you break the phone addiction by replacing the time.

Get professional help - Most people don’t seek help for tech addiction, but if you’ve tried everything else, and you can’t make it happen, don’t be afraid to reach out.

The Benefits of Breaking the Addiction

The reward for breaking addictions is huge, and the break from tech addiction is no different. As we lose the addiction and use technology less, you may find your back pain decreases, your headaches subside, and your moods even out. You may find that you can finally sleep. You may find that you’re not quite so irritable to the people around you. You might take interest in new hobbies and meet new real life friends. The benefits of breaking tech addiction far outweigh the benefits of using technology.

Will it be easy? No. Will you need help? Possibly. Will you still use technology? Absolutely. You’ll use it for fun, for medicine, for work, and more. But the addiction? We don’t need it. Break the obsessiveness and your future self will thank you immensely for the quality of life and better health that a tech-balanced life can bring.

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