Unhealthy Internet Usage: Understanding, Assessment, and Intervention

Table of Contents

Introduction
Quick Summary
Assessing Unhealthy Internet Usage
What if I Have a Problem
Resources
Frequently Asked Questions

Unhealthy Internet Usage is something that has fascinated me recently. It’s already in our zeitgeist, as many people share anecdotes about long online binges. While some believe their internet use is healthy and productive, others seem to suffer from prolonged exposure, especially when caught in “negative algorithms” (content that targets insecurities). Literature also suggests this dynamic can function similarly to addictions.

Therefore, I wanted to see what exists to help with Unhealthy Internet Usage.

Quick Summary

Topic: How to recognize unhealthy internet usage and manage it without going cold turkey.

Key Takeaways:

• Unhealthy internet usage can function like other addictive behaviors, and it’s less about how much time you spend online and more about the type of content you’re consuming, especially content that targets your insecurities.

• A free, informal self-assessment (adapted from Dr. Kimberly Young’s original 1998 Internet Addiction Test) can help you check whether your habits have crossed into unhealthy territory.

• Full abstinence isn’t the only path forward. Practical options include using “not interested” buttons on social platforms, unfollowing or muting triggering accounts, using website-blocking apps or extensions, and joining a support community like Internet and Technology Addicts Anonymous.

Next Steps: If your internet habits are affecting your mood, our Free Assessments & Tools can help you check in and build a healthier relationship with technology.

Assessing Unhealthy Internet Usage

I believe many people struggle with knowing if they have Unhealthy Internet Usage. Therefore, I researched if there is a test for it, and, surprisingly, Dr. Kimberly Young created one (IAT) in 1998. 

While there is a lot of publicity for assessing other unhealthy behavioral patterns (gambling, alcohol, etc.), there aren’t many resources for Unhealthy Internet Usage out there. In fact, I could not find a digitized and accessible IAT. So, I made one: tally.so/r/wzKJX0, which you can check out! 

What if I Have a Problem?

I couldn’t make this form without learning about improving Internet usage. So I am going to share my findings. 

When we conceptualize unhealthy behaviors, abstinence is often seen as an effective option. However, Internet abstinence is tricky in current times. Therefore, I will first share protocols for the improvement of Internet usage that do not involve abstaining from certain Internet usages.

As mentioned above, mood dysregulation associated with Unhealthy Internet Usage can be tied to the content one is seeing. However, spending a long time online isn’t necessarily unhealthy. This study found that there is a small, but still significant, correlation (r=.11, p<0.01) between adolescent social media use and depressive symptoms, with a high variability between the studies (I2=95.22%) meta-analyzed.)

Therefore, a protocol to use is increasing the usage of the “not interested button” in apps like Instagram, LinkedIn, and X. 

Helpful Resources

• With more triggering content, consider unfollowing and potentially reporting or muting/blocking posters. If this isn’t helping, consider creating a new account to have a clean slate for your algorithm, connections, and content in your feed.

• For those wanting to abstain from certain Internet usages, here are a couple of protocols I recommend. You can use Google Extensions like “Filter Anything Anywhere” and “StayFocusD” to make it harder to access addictive sites. Here is an article on installing Extensions. 

• Unfortunately, I don’t think Google Extensions work off computers. Therefore, for blocking these sites from tablets or mobile devices, I recommend the app “about: blank.” There are many apps that block out specific websites or keywords, and many of them can function for free, but they often limit the amount of blocking you can do until you purchase their monthly or yearly subscription plans. This is why I recommend “about: blank.” It costs $3.99, and allows after one purchase unlimited blocking. (Note: I think “about:blank” is on Apple tablets or mobile devices, and I don’t think it is compatible with Apple Computers. The developer stated they were working on a computer-compatible version 2 years ago, but it seems that this update has gotten sidetracked.)

• A community resource for certain Internet usage abstinence is Internet and Technology Addicts Anonymous, which is a free 12-step fellowship with Zoom meetings every day from ~5 AM- 10 PM PST. They also offer in-person meetings. For those who want a more structured approach, I recommend ITAA. 

• Lastly, I will share a protocol you can use for managing negative thoughts (maybe even ones from Internet usage) I made a free I-CBT worksheet.

Frequently Asked Questions

How do I know if I need therapy for this, versus just trying to cut back on my own?

If you’ve tried adjusting your habits and you’re still struggling with your mood, sleep, or relationships, it’s worth talking to a professional.

Is unhealthy internet use different from having an anxiety or depression diagnosis?

They’re related but not the same. Internet use can be a symptom of anxiety or depression, or it can worsen those conditions on its own, and a therapist can help you sort out which is happening.

What if I need the internet for work but still feel like my usage is unhealthy?

The goal isn’t to eliminate internet use; it’s to build a healthier relationship with it, like setting boundaries around specific apps or times of day.