Tech Addiction

Short Version

Tech addiction isn't officially classified as a disorder in the DSM, but Gaming Disorder has been recognized by the ICD-11, and often tech use crosses the line into impairment—whether it's disrupting sleep, work, relationships, or emotional well-being.

Some key facts:

  • 46% of teens say they use the internet almost constantly

  • The average person checks their phone 96 times a day

  • Teens spend an average of 7 hours and 22 minutes per day in front of screens

Technology is designed to keep us engaged, not just with dopamine but through emotional highs and lows that drive continued use. This can lead to dependence, making it harder to regulate emotions without tech.

Signs of problematic tech use include:
—Feeling anxious or irritable when not using it
—Spending excessive time online, neglecting responsibilities
—Losing track of time
—Relying on tech for emotional regulation
—Social withdrawal, mood swings, or defensiveness

Treatment is about balance, not abstinence. The goal isn’t to eliminate technology but to develop a healthy relationship with it. Therapy helps:
—Identify how tech use is impacting your life
—Understand the emotional needs being met through tech
—Reduce dependency on tech for emotional regulation
—Strengthen real-world connections and meaning

Behavioral addictions don’t require full sobriety, but cutting back from 6 hours to 2 hours a day can make a huge difference in well-being. Whether you’re struggling with compulsive gaming, social media overuse, or just want to be more present in life, developing healthier tech habits is beneficial for everyone.

Long Version

Tech addiction isn’t officially recognized as a disorder in the DSM, but Gaming Disorder has been classified in the ICD-11. Despite the lack of a formal diagnosis, we can all see that technology use can cross the line from a habit into a problem—when it interferes with work, relationships, and emotional health.

Not everyone who uses tech excessively is addicted, but many could benefit from a healthier relationship with it. The key factor in addiction is functional impairment—if tech use is causing distress, disrupting your daily life, and you feel unable to cut back, it’s worth addressing.

Signs & Symptoms of Tech Addiction

Tech addiction affects both emotions and the body. Here’s what to look for:

Emotional Symptoms:

  • Feeling anxious or irritable when not using tech

  • Neglecting responsibilities due to screen time

  • Losing track of time while using tech

  • Using tech as an escape from problems

  • Feeling a need to check devices constantly

  • Mood swings, depression, or anxiety

  • Avoiding real-world interactions

Physical Symptoms:

  • Insomnia or disrupted sleep patterns

  • Neck, back pain, and poor posture

  • Carpal tunnel syndrome or hand pain

  • Headaches and eye strain

  • Neglecting personal hygiene or nutrition

Why Does Tech Addiction Happen?

Theories suggest that tech overuse affects the brain in ways similar to substance addiction:

  • Dopamine-seeking behavior: The thrill of likes, notifications, and gaming rewards creates an addictive loop.

  • Intermittent reinforcement: Social media and gaming algorithms provide unpredictable rewards, making it hard to stop.

  • Brain changes: Excessive tech use alters the prefrontal cortex, impacting attention, impulse control, and decision-making.

  • Social skills deficits: Many with tech addictions struggle with real-world social interactions, finding online interactions less threatening.

  • Emotional regulation issues: Many use tech to escape stress, anxiety, or depression.

How Common Is Tech Addiction?

—6% of people struggle with video game addiction—the same rate as alcoholism.
—10% of kids under 18 meet criteria for gaming addiction.
—46% of teens report being online almost constantly.
—The average American checks their phone 96 times a day.
—Teens spend over 7 hours a day on screens.

Countries like China and South Korea have already declared gaming addiction a public health crisis, even imposing legal limits on how long minors can play.

How Do We Treat Tech Addiction?

The goal isn’t to quit technology entirely but to build a balanced, healthy relationship with it. Cutting back even a few hours a day can improve focus, sleep, and mental well-being.

Step 1: Identify Use Patterns & Impact

Therapy starts by exploring the role technology plays in your life. Questions might include:

  • What kind of technology do you use most?

  • How does it affect your emotions and daily routine?

  • What are the benefits of your tech use?

  • What are the downsides?

If someone already feels they should cut back, we explore what’s holding them back and what healthier alternatives could replace tech-based coping mechanisms.

Step 2: Build Awareness & Self-Control

My work with tech addiction often involves treating the underlying emotional patterns that are contributing to problematic use. These might be that a person is relying on the technology to regulate their feelings, to escape from life stressors, or participate socially when they don’t feel confident to do so in the outside world. I move on to developing a greater sense of internal awareness and control of behavior patterns. Like many problems faced in psychotherapy, many issues stem from being unable to tolerate negative internal states. Building that tolerance can be profoundly beneficial, and to do so I will lean on experiential techniques and a Here-and-Now orientation. However, I will also use tools from other modalities as necessary. In case you’d rather work with another clinician, here are some popular modalities I would recommend you look for:

  • Cognitive Behavioral Therapy (CBT): Helps challenge negative beliefs (e.g., "I’m falling behind without tech"), build new habits, and track behavior patterns.

  • Mindfulness-Based Therapy (MBSR/MBCT): Enhances self-awareness, helping people recognize why they reach for technology and regain control.

  • Motivational Interviewing: Helps clients align tech use with their values, shifting their habits naturally rather than through forced restriction.

  • Acceptance & Commitment Therapy (ACT): Encourages clients to clarify their values and commit to behavioral changes that serve their long-term goals.

Step 3: Reduce Dependency & Introduce Alternatives

Tech addiction thrives on emotional engagement and routine.
To reduce its grip, we:
Develop real-world coping skills for stress and boredom
Introduce social alternatives to online interactions
Encourage “dopamine resets” by engaging in activities that feel fulfilling offline

By bringing awareness to usage patterns and gradually shifting behavior, clients build a more intentional and fulfilling life without needing to fully disconnect from technology.

Tech Use & Mental Health

Excessive screen time leads to dopaminergic exhaustion, social disconnection, and burnout. However, the solution isn’t total abstinence—it’s about conscious, intentional use that aligns with your values and well-being.

Therapy can help you regain control, whether you’re:

  • A gamer who wants to reduce screen time

  • A professional struggling with digital burnout

  • A parent concerned about their child’s tech habits

With the right tools and self-awareness, you can build a healthier, more meaningful relationship with technology—one that serves you rather than controls you.