This week, you probably saw headlines like "Meta and YouTube designed addictive products that harmed young people," as a jury in Los Angeles awarded the plaintiff damages of $6 million, with Meta to pay 70% and YouTube the remainder
We are all plugged in to the electronic web around us that is far larger than the World Wide Web. That feeling of being unable to unplug is incredibly common and results from a powerful combination of psychological triggers, clever product design, and the essential role technology plays in modern life. "Addiction" is a strong word in this context, but it is the operative word in these kinds of cases.
Don't feel like you are "weak" or lack willpower if you find it difficult to disconnect. These systems are scientifically optimized to maximize your engagement. The core reason for compulsive checking is a chemical reaction in your brain centered on dopamine, the neurotransmitter associated with pleasure, motivation, and reward-seeking.
Social media and even email platforms use the same psychological principle that makes slot machines and video games addictive. You don't know when the next "win" will appear. That could be a "like," a validating comment, an alert, or an email from someone "important." Are any of these really important? Maybe - and that possibility mixed in with that famous Fear of Missing Out (FOMO) is powerful. It compels you to keep checking.
Designers know they need apps and websites to be addictive. I can list some of these techniques, and you can take them as things to be conscious of and avoid. You could also use it as a designer to create an addictive app or website. These things are intentionally engineered as features that make it easy to lose track of time and difficult to stop.
One of those techniques is using infinite scroll, which eliminates natural stopping cues (like the bottom of a page). The content just keeps loading, encouraging endless consumption. |
Push notifications hijack your attention and create a sense of immediate urgency or curiosity, pulling you back into the app regardless of what you were doing.
Autoplay on videos and content streams automatically transitions you to the next item, removing the moment you would have had to make a conscious choice to continue or stop.
As I said earlier, many techniques used in gaming are used in the gamification of other apps. You might not think of things like streaks, badges or LinkedIn profile completeness bars create a feeling of required daily attendance to avoid losing progress or status.
Most of these are psychological traps. FoMO and the social validation of likes and shares, and positive comments tap directly into our fundamental need for social acceptance and validation.
Do you ever find yourself waiting in line, standing on the train, or during a commercial break, checking your phone? That instant, low-effort stimulation. is a form of addiction.
It's true that technology is no longer optional. We need it for much of our communication and work. We crave constant connectivity. Some jobs demand constant email and instant messaging availability. The lines between work and personal time have been blurring for at least two decades. We need directions (maps), banking, tickets, appointments, and emergency communications from our digital devices. That new reality seems to make a complete disconnect feel irresponsible, unsafe, and maybe impossible.
But I don't think it is hopeless. The solution is not to throw away devices or turn off your cell service and WiFi or have more willpower. Advice from "experts" is to create friction between yourself and the addictive features. Only allow notifications for direct calls, texts, and genuinely critical applications. Designate specific times (like the first hour of the day, mealtimes, or the hour before bed) and locations (the bedroom, the dinner table) as completely device-free. Remove the most addictive social media apps from your phone, or move them off the home screen and turn off those badges and notification sounds that remind you that there are 3 new somethings on Instagram.
In my years developing online courses starting at the turn of the century, we discovered quickly that students had no interest in recorded 90-minute lectures on tapes, CDs, DVDs, and eventually online. They hit the fast-forward button frequently.
