Internet addiction is a mental disorder which emerges as a consequence of prolonged excessive internet use and causes significant impairment in various areas of life. Only a small minority of excessive internet users develop an addiction, which is characterised by the presence of salience, mood modification, withdrawal, tolerance, unsuccessful abstinence attempts (relapse) and conflict (intrapersonal and interpersonal).

Technology use has become the status quo and in the developed world we use technology on a regular basis. This has been facilitated by increased internet accessibility and mobility of technologies. With my research, I want to understand why and how people use technology and when use may become problematic for some users, how these users can be helped in terms of professional treatment, and how we can avoid problems from emerging in the first place using awareness raising and prevention approaches.

My research at NTU shows that there are various risk factors to developing problematic technology media use including certain personality traits (e.g., neuroticism, introversion, and conscientiousness), co-occurring mental disorders (e.g., depression and anxiety), and external stressors (e.g., conflict in the user’s life).

I recommend changing your mindset when using social media from use for distraction/escapism to targeted use e.g., for getting in contact with friends. It is difficult to break a habit and it takes time and perseverance. Adopting this strategy will also allow you to become more present in the moment.

If smartphone use is a problem, I recommend the following:

1. Put it out of sight (another room, your bag). Out of sight, out of mind.

2. Create tech-free times during the day (e.g., mealtimes).

3. Create tech-free spaces in the home (e.g., the bedroom).

Complete abstinence from technology is unrealistic. We need to set realistic expectations and this might include putting time limits on use – e.g., using tech recreationally for an hour in the morning and in the evening. In addition, I advocate directed/goal-oriented use – e.g., using social media to get in contact with friends rather than scrolling through long newsfeeds.

New recommendations now suggest to not expose children under the age of three years to any technology use to safeguard them from potential harms, according to the Childhood and Screens manifesto: https://drive.google.com/file/d/1oX5cDPAVd11QR_1YpgA_d3TRdpjR04T3/view

From a parental perspective, I also recommend open conversations with their children about technology use, understanding the motives for it, and discussing the benefits and potential pitfalls.

The current evidence base suggests that Cognitive Behavioural Therapy is the most effective and efficacious therapy form available for Internet addiction. I have provided details and a therapy plan in my recent book: Kuss & Pontes (2019). Internet addiction. Advances in psychotherapy – Evidence-based practice. Hogrefe.

The key in changing habits is to know where your individual preferences lie. Consider the hobbies you may have enjoyed in the past (e.g., playing a team sports, going out for walks with the dog), and gradually build them into your regular routines. Establishing tiny habits step by step will allow you to enjoy non-tech activities which will have a positive impact on your limbic system and on how you feel.