Introduction 1
About This Book 2
Foolish Assumptions 3
Icons Used in This Book 4
Beyond the Book 4
Where to Go from Here 5
Part 1: Getting Up to Speed on Addiction Basics 7
Chapter 1: Defining and Overcoming Internet Addiction in a Nutshell 9
Defining Behavioral Addiction 10
Understanding How and Why People Get Addicted to Screens and the Internet 11
Digging into Digital Devices and the Internet 13
Recognizing the Threats 14
Social media 14
Streaming audio and video 15
Video games 15
Online gambling 16
Online shopping 17
Online investing 17
Online sex and pornography 18
The dark web 18
Identifying the Signs and Symptoms of Internet and Screen Addiction 19
Recovering from Internet and Screen Addiction 20
Exploring self-help options 21
Getting professional help 22
Raising Tech-Healthy Children 22
Balancing Technology with Real-Time Living 23
Understanding the End of Privacy as You Knew It 24
Recognizing the myth of anonymity on the Internet 24
Understanding the disinhibition phenomenon 25
Cybersecurity, cyberstalking, and cyberbullying 25
Chapter 2: Studying the Biology of Addiction 27
Understanding the Evolutionary Biology of Addiction 27
Discovering humans’ original addictions 28
Distinguishing the new brain from the old brain 29
Identifying the Parts of the Brain Involved in Addiction 29
Examining the role of neurons and neurotransmitters 31
Recognizing the Mind and Body Aspects of Addiction 35
Being wired to maximize pleasure and minimize pain 36
Exploring tolerance, withdrawal, triggers, and relapse 37
Comparing physiological dependence versus addiction 39
Looking at addiction as a mind and body phenomenon 40
Discovering how addiction is a normal medical problem of living 40
Chapter 3: Understanding Why Kids Are So Susceptible to Internet Addiction 43
Exploring the Biological Basis for Addiction in Children and Teens 44
Getting to know the brain’s pleasure centers 44
Buffering the desire for pleasure 45
Tossing sex hormones on the fire 47
Seeing the Impact of the Internet and the “Maybe” Factor on the Developing Brain 47
Recognizing Lack of Experience as a Contributing Factor to Addiction 49
Watching out for overprotection 49
Thwarting normal development 50
Exploring Other Factors That Contribute to Addiction in Children and Teens 52
The constant presence of smartphones 52
The “need” for technology 53
The growth of social alienation 53
Technology as a coping strategy 54
Genetic influences 54
An intolerance of boredom 54
Chapter 4: Discovering What Makes the Internet and Smartphones So Addictive 57
Eyes on the Prize: Factors Involving Focus on a Screen 58
Examining ease of access and near-constant availability 58
Talking about time distortion 59
Giving you the world online: The illusion of online productivity 61
The Good (or Bad) Stuff: Factors Involving Content 61
Finding out about content intoxication 62
Mixing stimulating content and digital devices 62
Understanding instant gratification 63
Defining infotainment 64
This Must Be the Place: The Internet as the Car, Map, and Destination 64
Getting the word in and out: Broadcast intoxication 65
Weaving a web: A story without an end 65
Apprehending the myth of multitasking 66
Telling a social story: The net effect on people 66
The Human Factor: The Internet as a Digital Drug 67
Grasping the power of “maybe” 68
Seeing how dynamic interaction keeps people coming back for more 69
Part 2: Breaking Down Addictive Technologies 71
Chapter 5: Examining the Addictive Nature of Social Media 73
A Social Network: A Rose by Any Other Name 74
Recognizing What Makes You Come Back to Social Media for More 75
Looking at social validation looping 76
Understanding the big deal about variable reinforcement 77
Seeking Communication and Self-Esteem — But at a Price 78
Seeing Why Social Media Can Be Counter-Social 81
Broadcast intoxication on social media 81
Cyberbullying 82
Cyberstalking and trolling 83
Finding Relief: Life beyond Social Media 84
Chapter 6: The Endless Stream: Binge Watching TV and Online Entertainment 85
Missing Your Life While Being Entertained: The Ease of the Binge 86
Understanding the allure of endless choice 87
Finding the power of instant access 88
Recognizing the pitfalls of effortless starting 88
Unpacking user experience engineering 89
Seeing the influence of social media 90
Looking at Other Problems of Watching TV All the Time 92
Intensity is addictive 92
TV acts as your social companion 93
One form of screen use is almost as good as another 93
It’s a Choice: Screening the Stream 94
Chapter 7: Exploring Video Games and Video Game Addiction 95
Wondering How a Video Game Can Be Bad for You 96
Understanding What Makes Video Games So Addictive 98
Providing stimulation and variable rewards 98
Feeling a strong sense of identity and competence 100
Using complex skills in an exciting way 102
Becoming part of something bigger than yourself 103
Elevating social status and finding respect in the gaming community 104
Connecting on a shared challenge 105
Changing the rules as soon as you think you know them 106
Digging Up More Trouble Hidden within Video Gaming 107
Distinguishing social comparison from social connection 107
Putting in time to keep your edge 108
Seeing the power of role playing 108
Exploring e-sports 109
Looking at loot boxes and paid treasures 110
Appreciating the concern over violent games 111
Chapter 8: The Risks of Online Shopping, Gambling, and Stock Trading 113
Taking on Cybersecurity 114
Yes, your computer can get sick with a virus (and more) 114
Don’t trust, and still verify 116
Shopping Online: The Socially Acceptable Addiction 117
Trading money for convenience 118
Getting a hit of dopamine 119
Placing a Risky Bet with Online Gambling 120
A perfect (and dangerous) storm: The Internet and gambling 121
Playing just to play, not to win 121
Rolling the Dice with Online Investing 123
Clicking before you think — over and over again 123
Equating investing with gambling 124
Chapter 9: Combining Addictions: The Power of Porn and the Internet 125
Understanding Why Pornography is So Appealing 127
The potency of pornography even before the Internet 128
The increase of online pornography addiction 130
The development of other serious problems from porn addiction 131
Identifying the Many Manifestations of Online Sexuality 132
Sexting 133
Dating and hook-up sites 134
Webcams, toys, virtual reality, and robot sex 136
Fantasy, role play, and anonymity 137
Fetishes 138
The Psychological, Biological, and Legal Repercussions of Online Sexuality 139
Appreciating the Internet as a place to learn and teach about sex and sexuality 139
Weighing the social, moral, political, and ethical impacts 140
Exploring potential health and medical consequences 141
Considering legal issues and risks 142
Discussing thought crimes: Crossing the line online 143
Part 3: Diagnosing and Treating Internet Addiction 145
Chapter 10: Identifying the Signs and Symptoms of Internet Addiction or Overuse 147
Recognizing Cognitive Symptoms 148
Denying and distorting the need to be online 148
But everyone’s on the Internet! Rationalization 151
Studying Psychological and Emotional Symptoms 153
Anger issues 153
Mood and other psychiatric symptoms 154
Reward deficiency syndrome 157
Seeing the Physical Symptoms and Health Effects of Too Much Tech 158
Sexual desensitization and erectile dysfunction 159
Obesity and sedentary behavior 160
DVTs and blood clots 160
Repetitive motion injuries and phantom vibrations 161
Eye strain 162
Gray and white matter changes in the brain 162
Hypertension 163
Tech Stress Syndrome: Elevated cortisol levels 165
Sleep and circadian rhythm disruption 166
Looking at Behavioral Issues When You’re Addicted to the Internet 168
Shortened attention span 169
Impatience and instant gratification 170
Distraction issues (especially while driving) 171
Multitasking myths 174
Decreased academic and work productivity 175
Chapter 11: Taking a Self-Assessment 177
Warning Signs of Internet Addiction in Your Spouse, Friend, or Loved One 179
Virtual Addiction Test 180
Smartphone Compulsion Test 181
Digital Distraction Self-Test 184
Greenfield Video Game Addiction Test 186
Shopping, Gambling, and Investing 188
Online Pornography Test 190
Cybersex Abuse Test 192
Child Technology Test: Is Your Child Too Connected? 194
Chapter 12: Adopting Self-Help Strategies 199
Remembering That Life Isn’t Lived on a Screen 200
Recognizing that it’s tough to limit tech use 201
Striving for lower-tech (not no-tech) living 202
Decreasing your stress with less tech 203
Disrupting Your Tech Habits with a Digital Detox 204
Defining a “digital detox” 204
Getting set for success 205
Monitoring and Limiting Your Time and Content on Screens 205
Turning off Internet access at a specified time 206
Limiting specific content 207
Establishing Values-Based Tech Use 208
Introducing a values map 208
Deciding where your eyes go 209
Removing Notifications and Addictive Apps 210
Knowing that notifications invite you to waste time 210
Getting rid of apps, websites, and software 211
Filling Your Life with Real-Time Activities 211
The Real-Time 100 Living Plan 212
Other self-help forms 214
Support groups, treatment resources, and organizations 217
Chapter 13: Exploring and Evaluating Treatment Options 223
First Things First: Talking about Terminology 224
Checking Out Different Psychotherapies 225
Using cognitive behavioral therapy 225
Understanding medication-assisted therapy 226
Trying family support groups and therapy 228
Focusing on group therapies 231
Figuring Out Which Treatment is Best 232
Prepping for Treatment 234
Surveying motivational enhancement and harm reduction strategies 234
Assessing readiness for change 235
Using Alternative Interventions and Other Treatment Approaches 237
Undergoing outpatient counseling and therapy 238
Considering intensive outpatient and partial hospital programs 239
Looking at residential treatment centers 239
Conducting a Tech Sabbath 240
Examining weekend and extended detox 240
Knowing about digital detox 241
Exploring wilderness retreats 241
Working with a coach 242
Exploring EMDR 242
Investigating interventions 243
Treating Co-occurring Psychological Issues Connected to Internet Addiction 243
Understanding anxiety 244
Digging into depression 244
Talking about obsessive-compulsive and impulse control disorders 246
Studying ADHD 246
Seeing the connection with autism spectrum disorder 247
Noting other addictive behaviors and substances 248
Part 4: Living a Balanced Life with Internet Use in Its Proper Place 249
Chapter 14: Solutions for Real-Time Living 251
Reminding Yourself of the Importance of Changing Your Tech Habits 252
Getting an accurate picture of your tech time 253
Digging into the “screen drunk” phenomenon 254
Balancing Your Values with Your Tech Use 255
Getting Real with the Real-Time 100 257
Building and Maintaining Good Tech Habits 258
Searching for the humanity in technology 259
Being mindful with your tech use 260
Keeping the Internet as a tool, not a destination 260
Overcoming urges, cravings, and boredom 262
Chapter 15: Parenting in the Screen Age 265
Following Common-Sense Parenting Guidelines 266
Setting limits together as a family 267
Being clear, consistent, and calm 268
Setting Boundaries and Limitations 269
Establishing low-tech days 270
Undergoing digital detoxes and tech reboots 270
Declaring Tech Sabbaths 271
Monitoring Screen Use 272
Getting help with whitelists and blacklists 272
Maintaining consistency 273
Setting a Positive Example within Your Family 274
Starting with small changes 274
Trying bigger tips 275
Chapter 16: The Future of Internet and Screen Addiction 279
Noting That Screen Technology Isn’t Essential 280
Seeing the Issues That New Technology Will Bring 281
Facing a loss of freedom 282
Realizing that the latest may not be the greatest 282
Identifying problems with 5G and beyond 283
Looking at the Tech of the Future 285
Beaming the Internet everywhere 285
Wearing your tech 286
Implanting devices 287
Tackling Increased Internet and Technology Addiction in the Future 288
Life isn’t found on a screen 288
The growing backlash against tech obsession 289
Part 5: The Part of Tens 291
Chapter 17: Ten Things You Can Do to Reduce Your Internet Use 293
Take a Hard Look at How and Where You Are Spending Your Time 294
Take a Week to Become Aware of How You Use Your Screens 295
List Your Goals for Your Life 295
Write Down the Ten Values That You Hold Most Dear 296
Pick One Day to Steer Clear of Your Smartphone 297
Take the Waiting Room Challenge 297
Stop Taking Your Phone into the Bathroom, the Kitchen, or on a Walk 298
Delete All the Junk Email You Have and Unsubscribe to All Unneeded Emails 299
Turn Off Every Notification You Can 299
Put Yourself on a Digital Diet 299
Chapter 18: (Nearly) Ten Ways to Help Your Loved One with an Internet Addiction 301
Communicate a Clear Message of Love and Concern 302
Consider the Level of Help That Your Loved One Might Need 302
Try to Get Your Loved One to Join in Your Effort to Help, But Take Your Time 303
Have a Conversation about Your Loved One’s Goals, Desires, and Interests 304
Set Limits and Boundaries 304
Use Monitoring, Blocks, and Filters 305
Consider Professional Help 306
Don’t Take Your Loved One’s Use or Lies Personally 306
Above All, Have Hope 307
Chapter 19: Ten Tips for Overcoming Internet Addiction and Screen Overuse 309
Set Aside Time and Places for Not Using Screens 310
Never Have Your Phone Out during Meals 311
Stop Using Your Phone as an Alarm Clock 311
Avoid Smartphones or Screens at Least an Hour before Bed 311
Turn Off as Many Notifications as Possible and Consolidate Apps 312
Install Software or Apps That Monitor Screen Use Time 313
Set Your Screen to Black and White 313
Create a “Real-Time 100” List 314
Learn to Tolerate Boredom 314
Never Pick Up Your Phone While Driving 315
Index 317
