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content that is stimulating and rewarding to you, but because the delivery mechanism of this digital drug is variable (meaning you don’t know what you will get, when you will get it, and how desirable it will be for you), your brain receives a variably rewarding experience. Each time you get a reward, you receive a small hit of dopamine in your mid-brain (also called the limbic system). This unpredictability, or maybe factor, is very resistant to extinction or, putting it another way, addictive.

      This is the same way that addiction to gambling works, and that is why I call the Internet the “world’s largest slot machine” (see Chapter 3 for more information). Each time you pull the handle on a slot machine or click your mouse, you might win; with gambling, you might win some money — on the Internet, you might win some form of desirable content.

      Screen technology is essentially doing the same thing that drugs, alcohol, and gambling do. Obviously, there are differences between the various types of addictions, but the underlying neurobiology is essentially the same. You tend to repeat behaviors that are pleasurable, and the perception of that pleasure is often unconscious and largely biological; the impacts these addictive patterns have are more often behavioral and psychological, but the underpinnings of all addictions are neurobiological.

Many people can experience the excitement and rewards of the Internet and most forms of digital content with few problems, although you will frequently hear people complain about of how addicted they feel to their smartphones, Facebook, TikTok, Instagram, Snapchat, Reddit, Twitter, pornography, video games, YouTube, and even streaming sites like Amazon Prime, Hulu, and Netflix. The reality is that some people are unable to limit their use of these forms of content online, and because the Internet delivery system operates on a variable reinforcement schedule, the brain gets used to the maybe factor that helps produce the addictive response. The pleasure part of the brain (see Chapter 2) responds with increases in dopamine, and the unpredictability of what, how much, and when helps create a digital addictive experience. Obviously, the content you might like and respond favorably to will vary, but the Internet has so much available content that it is easy to understand why many people feel addicted to their screens (the reality is that many people are overusing their screens, but may not be addicted).

      

It’s perhaps important to note here that feeling addicted to your screen may not mean that you are. Many of us are aware of our overuse of our screens, but it may not have risen to a point that meets addiction criteria. Nevertheless, it can be a lifestyle problem that you should address by making some changes in how and when you use your Internet technology. I talk about signs and symptoms of Internet and screen addiction later in this chapter.

      

Addiction represents an extreme problem with a drug or behavior, but it has different levels of severity just like any illness or behavioral health problem. The levels of addiction can range from mild to severe, with each level representing more significant negative impacts on your behavior and functioning. At the lowest level of impact, you might be overusing your technology and screens to a point where you’re eating up too much time and energy that might be better spent on other tasks and activities. At the most extreme level, I have seen people whose lives have been severely impacted and limited by their screen use. It is perhaps fair to say that most of us (at times) fall into some level of overuse, abuse, or addiction to Internet technology.

      

The science and practice of addictionology and addiction medicine define addiction in the same way, whether it involves using substances or engaging in compulsive behaviors. The American Society of Addiction Medicine gives the following more complete definition of addiction:

Addiction is a primary, chronic disease of brain reward, motivation, memory, and related circuitry. Dysfunction in these circuits leads to characteristic biological, psychological, social, and spiritual manifestations. This is reflected in an individual pathologically pursuing reward and/or relief by substance use and other behaviors. Addiction is characterized by inability to consistently abstain, impairment in behavioral control, craving, diminished recognition of significant problems with one’s behaviors and interpersonal relationships, and a dysfunctional emotional response. Like other chronic diseases, addiction often involves cycles of relapse and remission. Without treatment or engagement in recovery activities, addiction is progressive and can result in disability or premature death.

Digging into Digital Devices and the Internet

      Today, digital screen devices reflect a wide range of technologies and include iPhones and Android smartphones; iPads, Kindles, and other tablets; laptop and desktop computers; and streaming devices and smart TVs. These days, it’s very difficult to find something that isn’t directly or wirelessly linked to the Internet. You will likely almost always have easy access to an Internet connection portal, which increases your overall risk for developing an addiction or unhealthy Internet use habits.

      

All digital devices have the power to rob you of your time and attention, and this imbalance creates problems.

      The power of, and attraction to, the Internet comes from its ability to connect people with other people, information, and services. This has essentially changed the way we live our lives; however, the most powerful aspect of the Internet is its addictive potential. The way the Internet works can lead to increases in the amount of time you spend online, irrespective of the specific content you consume.

      

The Internet is neither good nor bad — it’s amoral. It has no feelings in its power to captivate you. However, you should always keep in mind that the only goal of everything online is to capture and hold your attention. It’s not necessarily a nefarious intention, but nevertheless, it’s a potent force whose purpose is to keep you screen-bound (for largely economic reasons). The only way out of the black hole of the Internet is to take back control of your time and attention.

Smartphones are the world’s smallest slot machines. Their ease of access and availability make them highly addictive Internet access portals. And making smartphones even more addictive are the notifications they provide you. Each time you receive a notification of some type, your brain registers a triggering signal that a desirable message, information, or content is waiting for you. This facilitates your continually picking up and checking your phone all day long. There are estimates that many of you pick up your phone a hundred times or more a day! The activation of possibly finding something pleasurable when you’re checking is even more rewarding than the content itself. Nothing is more intoxicating than maybe.

      See Chapter 4 for more information on the addictiveness of smartphones and the Internet.

Recognizing the Threats

      How do you know whether your digital device has become your digital vice? This isn’t an easy question to answer, as everyone has their own personal values about time and everyone is different in terms of how much disruption is tolerable in their lives. Your technology use is often in part determined by your values around how you use your time and the consciousness you bring to your Internet screen use.

      The idea that your screen use typically occurs below your conscious radar is well established. Time distortion and dissociation are common when you are on your screen, so it’s very likely that you don’t actually know how much time passes when you’re

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