Irresistible

Why do our devices seem to hold us captive? What makes us swipe, scroll, and check incessantly, even when we want to stop?

1. Modern Technology Can Lead to Addiction

Technology holds a unique power over us. Smartphones, video games, and other digital tools have been meticulously crafted to engage our minds and keep us coming back for more. This persistent engagement isn't incidental—it's by design, and it closely mirrors addiction.

Our devices track how we use them. For example, the app Moment revealed that people typically underestimate their time on their devices. While most think they spend about 90 minutes a day on their phones, the actual figure often exceeds three hours. This highlights how easily we lose track of time while scrolling, clicking, or gaming.

Addiction to video games is another area of concern. World of Warcraft, a popular title, immerses players in an interactive world. Players often find this world so alluring that up to 40% struggle with addiction, prompting the rise of rehab centers like ReStart, designed specifically for gaming addicts.

Examples

• The app Moment showed users they pick up their phones roughly 40 times a day.
• World of Warcraft’s addictive design has affected millions, with many seeking treatment at programs like ReStart.
• Guidelines suggest only an hour of phone time daily, yet nearly 88% of users greatly exceed this limit.

2. Environment Plays a Big Role in Addiction

Addiction does not only come from poor self-control—it often depends heavily on context. The Vietnam War provides a striking example, where a significant number of soldiers became dependent on heroin due to the stressful environment and easy access.

When these addicted soldiers returned to the US and were removed from the hostile wartime conditions, most overcame their addiction. Psychiatrist Lee Robbins explained that removing environmental triggers plays a significant role in breaking destructive habits.

Additionally, experiments on animals in the 1950s uncovered startling similarities between human and animal addiction. Rats continuously stimulated the pleasure center in their brains when given control, ignoring basic needs and dying in pursuit of this gratification.

Examples

• 19% of Vietnam soldiers became heroin addicts during the war, but 95% of those treated stayed clean once home.
• Rats in controlled experiments pushed a button to stimulate pleasure, neglecting food and water.
• Situational changes, such as leaving a war zone, helped addicts overcome dependency.

3. Behavioral Addictions Mirror Drug Addiction

Behavioral addictions, like compulsive gaming or social media use, depend on the same brain mechanisms as drug dependency. These behaviors stimulate the reward center of the brain, releasing dopamine, which elicits feelings of pleasure.

However, over time, the pleasure diminishes, pushing people to repeat the behavior more intensively, seeking the same initial high. This escalating spiral mimics the patterns seen in substance addiction, though behavioral habits are often easier to overcome.

One significant consequence of this is poor health. For example, staring at devices disrupts sleep patterns. Many people use their phones right up until bedtime, and the emitted blue light inhibits melatonin production, which is essential for quality sleep. Poor rest contributes to heart disease, depression, and weakened immunity.

Examples

• Devices release dopamine, creating a similar pleasure-response cycle to drugs like cocaine.
• 60% of adults keep their devices by their beds, worsening their ability to sleep properly.
• Repeated screen exposure increases risks of heart issues and weakens the immune system.

4. Emails Are a Hidden Source of Stress

Constantly checking email gives a false sense of productivity, yet research shows it decreases our ability to focus on meaningful work. Each interruption breaks our concentration, and regaining focus can take up to 25 minutes.

Office studies revealed that answering tasks like email provided small dopamine hits, creating a reward loop similar to any addiction. Workers who avoided email interruptions completely reported more effective workdays and lower stress levels.

Shutting off notifications can yield great benefits. Psychologists observed employees limited to checking email a few times a day; these workers had steadier heart rates, reduced stress, and more productive days.

Examples

• People check their email around 25 times daily, severely disrupting focus.
• After stopping email interruptions, workers reported doing higher-quality work.
• Notifications trigger small dopamine rewards, reinforcing constant checking.

5. Unpredictable Rewards Exploit Our Instincts

Humans are wired to respond strongly to unpredictable rewards. This behavior aligns with findings from animal studies, where irregular food rewards caused obsessive behavior. With devices, this translates to waiting for "likes" on social media or notifications.

Knowing whether a post gets attention becomes a digital gamble. This unpredictability boosts dopamine levels, similar to the effects of gambling. Platforms like Facebook or Instagram thrive on this psychology, deliberately keeping users guessing.

This unpredictability creates anxiety. Receiving few or no likes can feel like a personal rejection, further entrenching addiction as users post more in pursuit of validation.

Examples

• Psychologist Michael Zeiler found pigeons became obsessed when food rewards were given irregularly.
• Social media operates on an unpredictable feedback loop, like gambling.
• A lack of “likes” triggers emotional responses, heightening anxiety and reinforcing dependency.

6. Workaholism Is Another Form of Addiction

Work leads to accomplishments, which feels rewarding. But many people can't turn off their need to achieve, even at great personal expense. This unhealthy dedication can become addictive, particularly in cultures like Japan where overworking has led to “karoshi,” or death from exhaustion.

Experiments reveal that humans resist relaxation. Participants asked to sit quietly often chose unnecessary discomfort, such as giving themselves electric shocks, over enjoying stillness.

This constant craving for activity aligns with screen addiction, where doing something—anything—feels necessary, even if rest might be more fulfilling.

Examples

• Japanese employees have died from extreme work hours, reflecting “karoshi.”
• Experiments showed 33% of women and 66% of men shocked themselves to avoid unstructured rest periods.
• Work addiction parallels the compulsive behaviors observed in overstimulation by screens.

7. Technology Negatively Impacts Children's Development

Excessive screen exposure harms children's ability to connect emotionally and develop empathy. Kids spending more time on devices than on in-person interactions struggle to read facial expressions and emotional cues.

A study on children spending one week away from devices demonstrated their ability to regain empathy. After seven days camping without screens, their test scores for emotional understanding improved by 33%.

This reliance on devices also prevents kids from learning patience since tech provides instant gratification. Without these lessons, children might struggle with challenges later in life.

Examples

• Children on a tech-free retreat scored 33% better on empathy tests after one week.
• Kids with high screen time may avoid face-to-face interactions.
• Instant entertainment undermines patience and long-term focus in young minds.

8. Substitution Helps Break Habits

Repression often backfires when attempting to change behavior. People respond better by substituting an undesirable action with a healthier one. For instance, replacing a smartphone with the Realism device redirects habitual urges toward observing reality.

Recognizing addiction triggers is key. By identifying cues that lead to unwanted behaviors, individuals can design alternate routines and replicate the reward elsewhere.

Charles Duhigg explains addiction in cycles: cues prompt routines, leading to rewards. By adjusting these sequences, we can break unhealthy patterns.

Examples

• The “Realism” device helps users wean off excessive phone dependency by shifting focus outward.
• Google Trends showed people in repressive cultures search for taboo material more due to suppressed urges.
• Simple habit swaps, like substituting apps with hobbies, redirect compulsive patterns effectively.

9. Self-Awareness Is the First Step Toward Change

Addictions thrive in ignorance. Acknowledging how much time devices consume is essential to regaining control. Apps like Moment provide a necessary wake-up call, shining a spotlight on behaviors we often overlook.

Once aware, solutions become accessible. Time limits, notification blocks, or device-free hours promote healthier engagement. Recognize triggers before they spiral.

Individuals, families, and societies need open conversations about technology. The sooner we recognize its hold, the better equipped we’ll be to resist it.

Examples

• Moment data revealed users often underestimated their screen time by nearly half.
• Blocking notifications helped workers lower stress and maintain focus.
• Open discussions about tech use have led families to set collective screen-free periods.

Takeaways

1. Create daily device-free periods to reset your mind and build healthier habits.
2. Limit your notifications and schedule specific times for checking emails or social media.
3. Encourage children to spend more time outdoors or on non-digital activities to foster empathy and patience.