Unhealthy Internet Usage is something that has fascinated me recently. It is already in our zeitgeist as I have heard many people with anecdotes about their long binges online, and while many people think their Internet Usage is healthy and productive, it does seem there are people suffering from prolonged internet use, specifically getting caught in “negative algorithms” (content hitting on your insecurities), which literature shows can be like addictions.

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

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 digitalized 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 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 upping 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 ~5AM-10PM 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.