Does Someone You Know Have Digital Dependency? Here’s What to Do

In our digital lives, it’s not just about protecting our privacy; it’s also about protecting our well-being

We all rely on our digital devices to one degree or another. According to a paper from the National Bureau of Economic Research (NBER), Americans check their smartphones 50 to 80 times per day; globally, the average person with internet access spends 2.5 hours daily on social media.

But how much is too much? You might be conscientious about protecting your privacy and identity when online, but don’t ignore signs that you or a loved one might be growing dependent on digital consumption—whether it’s obsessively browsing the internet, playing online games, scrolling through social media, or indulging in other digital activities.

Understanding digital dependency

A growing body of research shows that digital dependency, or digital addiction, is a real problem in our society, particularly among teens and young adults. The United Brain Association defines the issue as “a harmful dependence on digital media and devices such as smartphones, video games, and computers.”

A research study conducted by the National Bureau of Economic Research suggests that “smartphone social media use is habit forming.” Meanwhile, in 2018, the World Health Organization classified digital gaming disorder as an official medical condition.

There is an ongoing debate in the world of psychology and psychiatry about whether digital dependency should be classified as similar to substance abuse, or whether it is a symptom of other disorders. Either way, the problem can have a serious impact on a person’s well-being. And when things in the digital world go wrong—internet outages, cyberattacks, data breaches—digitally dependent people may suffer more adverse psychological effects than others.

Recognizing the signs of digital dependency

In a Psychology Today article about social media addiction, Mark D. Griffiths, Ph.D., offered a series of questions that people can ask themselves if they believe that they or someone they know are at risk of a dependency on social media. Adapted from the article, these questions are:

• Do you spend a lot of time thinking about or planning to use social media?
• Do you feel increasing urges to use social media?
• Does using social media help you forget about personal problems?
• Have you tried to cut back on your use of social media but failed?
• Do you feel restless or anxious if you’re not able to use social media?
• Has your social media usage affected your personal or professional life in a negative way?

Similarly, an article from the American Psychiatric Association (APA) listed potential symptoms of online gaming disorder, and stated that if a person exhibits a majority of the symptoms, they likely meet the criteria for the disorder. Adapted from the article, these are:

• A preoccupation with online games.
• A feeling of withdrawal whenever video games aren’t available.
• A need to spend more time playing online games in order to feel the same level of satisfaction.
• An inability to cut back on online gaming despite making efforts to do so.
• Sacrificing other activities to play online games more often.
• Not telling family members the truth about how much time is spent online gaming.
• Using online games as a way to improve negative moods.
• Putting jobs or relationships at risk due to online gaming.
• Knowing the risks of dependency on online gaming, but continuing to do it anyway.

While the sets of factors listed above refer to dependencies on social media and online gaming, respectively, they are also relevant for any other potentially habit-forming digital activity, from browsing the internet to online shopping.

Dealing with digital dependency

If you or someone you know meets a majority of the types of factors shown above—whether it’s related to online gaming, internet usage, social media usage, or any other digital activity—there may be a serious issue at hand. Consider speaking with a clinically trained professional; resources are available at the National Institute of Mental Health (NIMH).

If you or a loved one meet some of the criteria, there are steps you can take independently to reduce digital usage. Griffiths in Psychology Today advises a “digital detox” regarding the phone. He recommends the following:

• Turn off notifications.
• Allow yourself to check your phone only every 30 or 60 minutes.
• Establish periods during the day (for example, meal times) in which you have no screen time.
• Don’t leave your phone in the room where you sleep.

In an article from its Healthy News blog, Florida-based nonprofit public health system Lee Health offers some additional tips. Adapted from the article, these include:

• Whenever possible, replace phone or internet use with real-world conversations, non-digital hobbies, or learning new skills.
• If you want app-based help, consider apps designed to help control your daily phone usage.
• Avoid using multiple devices at the same time—don’t use your phone while watching TV, for example.
• Avoid retreating to your phone in awkward social situations, and don’t check texts while having a face-to-face conversation.

Excessive digital use doesn’t just carry risks to a person’s privacy or identity; it can also affect their physical, mental, and emotional health. If you have concerns, engage in open conversations with your friends and family. Share resources that may educate or inform about the proliferation of digital dependency and the subsequent impacts. Watch for the signs of digital dependency. Take steps to cut back on device usage if you feel it’s starting to dominate a loved one’s life, or your own.