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David N. Greenfield. Overcoming Internet Addiction For Dummies
Overcoming Internet Addiction For Dummies® To view this book's Cheat Sheet, simply go to www.dummies.com and search for “Overcoming Internet Addiction For Dummies Cheat Sheet” in the Search box. Table of Contents
List of Illustrations
Guide
Pages
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Getting Up to Speed on Addiction Basics
Defining and Overcoming Internet Addiction in a Nutshell
Defining Behavioral Addiction
Understanding How and Why People Get Addicted to Screens and the Internet
Digging into Digital Devices and the Internet
Recognizing the Threats
Social media
Streaming audio and video
Video games
Online gambling
Online shopping
Online investing
Online sex and pornography
The dark web
Identifying the Signs and Symptoms of Internet and Screen Addiction
Recovering from Internet and Screen Addiction
Exploring self-help options
Getting professional help
Raising Tech-Healthy Children
Balancing Technology with Real-Time Living
Understanding the End of Privacy as You Knew It
Recognizing the myth of anonymity on the Internet
Understanding the disinhibition phenomenon
Cybersecurity, cyberstalking, and cyberbullying
Studying the Biology of Addiction
Understanding the Evolutionary Biology of Addiction
Discovering humans’ original addictions
Distinguishing the new brain from the old brain
Identifying the Parts of the Brain Involved in Addiction
Examining the role of neurons and neurotransmitters
THE ROLE OF UP-REGULATION AND DOWN-REGULATION IN ADDICTION
Recognizing the Mind and Body Aspects of Addiction
Being wired to maximize pleasure and minimize pain
OUT IN THE WILD: ADDICTIONS IN ANIMALS
Exploring tolerance, withdrawal, triggers, and relapse
Tolerance and withdrawal
Triggers and relapse
Comparing physiological dependence versus addiction
Looking at addiction as a mind and body phenomenon
Discovering how addiction is a normal medical problem of living
Understanding Why Kids Are So Susceptible to Internet Addiction
Exploring the Biological Basis for Addiction in Children and Teens
Getting to know the brain’s pleasure centers
Buffering the desire for pleasure
The frontal lobes
THE EVOLUTIONARY POWER OF ADDICTIONS
GABA
Tossing sex hormones on the fire
Seeing the Impact of the Internet and the “Maybe” Factor on the Developing Brain
Recognizing Lack of Experience as a Contributing Factor to Addiction
Watching out for overprotection
Thwarting normal development
THE MYTH OF THE INTERNET AS A POSITIVE TOOL FOR ACADEMICS AND PRODUCTIVITY
Exploring Other Factors That Contribute to Addiction in Children and Teens
The constant presence of smartphones
The “need” for technology
The growth of social alienation
Technology as a coping strategy
Genetic influences
An intolerance of boredom
Discovering What Makes the Internet and Smartphones So Addictive
Eyes on the Prize: Factors Involving Focus on a Screen
Examining ease of access and near-constant availability
WHAT IS GAMING DISORDER?
Talking about time distortion
THE FIRST LARGE-SCALE STUDY OF INTERNET ADDICTION — AND WHAT HAPPENED NEXT
Giving you the world online: The illusion of online productivity
The Good (or Bad) Stuff: Factors Involving Content
Finding out about content intoxication
Mixing stimulating content and digital devices
Understanding instant gratification
Defining infotainment
This Must Be the Place: The Internet as the Car, Map, and Destination
Getting the word in and out: Broadcast intoxication
Weaving a web: A story without an end
Apprehending the myth of multitasking
Telling a social story: The net effect on people
The Human Factor: The Internet as a Digital Drug
Grasping the power of “maybe”
Seeing how dynamic interaction keeps people coming back for more
Breaking Down Addictive Technologies
Examining the Addictive Nature of Social Media
A Social Network: A Rose by Any Other Name
Recognizing What Makes You Come Back to Social Media for More
Looking at social validation looping
Understanding the big deal about variable reinforcement
THE RISK OF SELFIES
Seeking Communication and Self-Esteem — But at a Price
Seeing Why Social Media Can Be Counter-Social
Broadcast intoxication on social media
Cyberbullying
Cyberstalking and trolling
Finding Relief: Life beyond Social Media
The Endless Stream: Binge Watching TV and Online Entertainment
Missing Your Life While Being Entertained: The Ease of the Binge
Understanding the allure of endless choice
Finding the power of instant access
Recognizing the pitfalls of effortless starting
Unpacking user experience engineering
Seeing the influence of social media
TEACHING YOU THAT YOU MUST SEE WHAT’S ON NEXT
Looking at Other Problems of Watching TV All the Time
Intensity is addictive
TV acts as your social companion
One form of screen use is almost as good as another
It’s a Choice: Screening the Stream
Exploring Video Games and Video Game Addiction
Wondering How a Video Game Can Be Bad for You
A BRIEF HISTORY OF VIDEO GAMES
Understanding What Makes Video Games So Addictive
Providing stimulation and variable rewards
Feeling a strong sense of identity and competence
Depending on video games for identity
Switching the addict’s sense of competence to other sources
Using complex skills in an exciting way
Becoming part of something bigger than yourself
Elevating social status and finding respect in the gaming community
Connecting on a shared challenge
Changing the rules as soon as you think you know them
Digging Up More Trouble Hidden within Video Gaming
Distinguishing social comparison from social connection
Putting in time to keep your edge
Seeing the power of role playing
Exploring e-sports
Looking at loot boxes and paid treasures
Appreciating the concern over violent games
Desensitization to violence
The building of skills of violence
The Risks of Online Shopping, Gambling, and Stock Trading
Taking on Cybersecurity
Yes, your computer can get sick with a virus (and more)
THE HUMAN ELEMENT OF CYBERSECURITY
Don’t trust, and still verify
Shopping Online: The Socially Acceptable Addiction
Trading money for convenience
Getting a hit of dopamine
Placing a Risky Bet with Online Gambling
A perfect (and dangerous) storm: The Internet and gambling
Playing just to play, not to win
Rolling the Dice with Online Investing
Clicking before you think — over and over again
Equating investing with gambling
Combining Addictions: The Power of Porn and the Internet
Understanding Why Pornography Is So Appealing
The potency of pornography even before the Internet
A BRIEF HISTORY OF THE RELATIONSHIP BETWEEN PORNOGRAPHY AND TECHNOLOGY
The increase of online pornography addiction
The development of other serious problems from porn addiction
Identifying the Many Manifestations of Online Sexuality
Sexting
Dating and hook-up sites
Hooking up while hooked up online
Sex worker sites
Webcams, toys, virtual reality, and robot sex
Fantasy, role play, and anonymity
Fetishes
The Psychological, Biological, and Legal Repercussions of Online Sexuality
Appreciating the Internet as a place to learn and teach about sex and sexuality
Weighing the social, moral, political, and ethical impacts
Exploring potential health and medical consequences
Considering legal issues and risks
Discussing thought crimes: Crossing the line online
Diagnosing and Treating Internet Addiction
Identifying the Signs and Symptoms of Internet Addiction or Overuse
Recognizing Cognitive Symptoms
Denying and distorting the need to be online
THE BRAIN, VIDEO GAMES, AND EMOTIONS
Denial: Not just the longest river in Egypt
Cognitive distortion
But everyone’s on the Internet! Rationalization
A new normal
It’s all in the game
Studying Psychological and Emotional Symptoms
Anger issues
Mood and other psychiatric symptoms
Life withdrawal
Depression
Anxiety
Reward deficiency syndrome
Seeing the Physical Symptoms and Health Effects of Too Much Tech
Sexual desensitization and erectile dysfunction
Obesity and sedentary behavior
DVTs and blood clots
Repetitive motion injuries and phantom vibrations
Eye strain
Gray and white matter changes in the brain
Hypertension
BRAIN SCIENCE RESEARCH
Tech Stress Syndrome: Elevated cortisol levels
Sleep and circadian rhythm disruption
It’s a cycle: The circadian rhythm
Yes, there is such a thing as good sleep hygiene
Looking at Behavioral Issues When You’re Addicted to the Internet
Shortened attention span
Impatience and instant gratification
Distraction issues (especially while driving)
Driven to distraction
THE PHYSICS OF DISTRACTED DRIVING
The driving force
Multitasking myths
Decreased academic and work productivity
Taking a Self-Assessment
Warning Signs of Internet Addiction in Your Spouse, Friend, or Loved One
Virtual Addiction Test
Smartphone Compulsion Test
Digital Distraction Self-Test
Greenfield Video Game Addiction Test
Shopping, Gambling, and Investing
Online Pornography Test
Cybersex Abuse Test
Child Technology Test: Is Your Child Too Connected?
Adopting Self-Help Strategies
Remembering That Life Isn’t Lived on a Screen
Recognizing that it’s tough to limit tech use
Striving for lower-tech (not no-tech) living
Decreasing your stress with less tech
Disrupting Your Tech Habits with a Digital Detox
Defining a “digital detox”
Getting set for success
Monitoring and Limiting Your Time and Content on Screens
Turning off Internet access at a specified time
Limiting specific content
Establishing Values-Based Tech Use
Introducing a values map
Deciding where your eyes go
Removing Notifications and Addictive Apps
Knowing that notifications invite you to waste time
Getting rid of apps, websites, and software
Filling Your Life with Real-Time Activities
The Real-Time 100 Living Plan
Other self-help forms
Support groups, treatment resources, and organizations
Resources and organizations
Doctors and therapists
Additional links
Exploring and Evaluating Treatment Options
First Things First: Talking about Terminology
Checking Out Different Psychotherapies
Using cognitive behavioral therapy
Understanding medication-assisted therapy
Medications that may be useful in treating Internet addiction
A word about treating other psychiatric conditions simultaneously
Trying family support groups and therapy
A reversal of roles
Clear, strong boundaries
Family support groups
Family therapy
Focusing on group therapies
Figuring Out Which Treatment Is Best
Prepping for Treatment
Surveying motivational enhancement and harm reduction strategies
Assessing readiness for change
Using Alternative Interventions and Other Treatment Approaches
Undergoing outpatient counseling and therapy
Considering intensive outpatient and partial hospital programs
Looking at residential treatment centers
Conducting a Tech Sabbath
Examining weekend and extended detox
Knowing about digital detox
Exploring wilderness retreats
Working with a coach
Exploring EMDR
Investigating interventions
Treating Co-occurring Psychological Issues Connected to Internet Addiction
Understanding anxiety
Digging into depression
Talking about obsessive-compulsive and impulse control disorders
Studying ADHD
Seeing the connection with autism spectrum disorder
Noting other addictive behaviors and substances
Living a Balanced Life with Internet Use in Its Proper Place
Solutions for Real-Time Living
Reminding Yourself of the Importance of Changing Your Tech Habits
Getting an accurate picture of your tech time
Digging into the “screen drunk” phenomenon
Balancing Your Values with Your Tech Use
Getting Real with the Real-Time 100
Building and Maintaining Good Tech Habits
Searching for the humanity in technology
Being mindful with your tech use
Keeping the Internet as a tool, not a destination
Overcoming urges, cravings, and boredom
Parenting in the Screen Age
Following Common-Sense Parenting Guidelines
Setting limits together as a family
Being clear, consistent, and calm
Setting Boundaries and Limitations
Establishing low-tech days
Undergoing digital detoxes and tech reboots
Declaring Tech Sabbaths
Monitoring Screen Use
Getting help with whitelists and blacklists
Maintaining consistency
Setting a Positive Example within Your Family
Starting with small changes
Trying bigger tips
The Future of Internet and Screen Addiction
Noting That Screen Technology Isn’t Essential
Seeing the Issues That New Technology Will Bring
Facing a loss of freedom
Realizing that the latest may not be the greatest
Identifying problems with 5G and beyond
Looking at the Tech of the Future
Beaming the Internet everywhere
Wearing your tech
Implanting devices
Tackling Increased Internet and Technology Addiction in the Future
Life isn’t found on a screen
The growing backlash against tech obsession
The Part of Tens
Ten Things You Can Do to Reduce Your Internet Use
Take a Hard Look at How and Where You Are Spending Your Time
Take a Week to Become Aware of How You Use Your Screens
List Your Goals for Your Life
Write Down the Ten Values That You Hold Most Dear
Pick One Day to Steer Clear of Your Smartphone
Take the Waiting Room Challenge
Stop Taking Your Phone into the Bathroom, the Kitchen, or on a Walk
Delete All the Junk Email You Have and Unsubscribe to All Unneeded Emails
Turn Off Every Notification You Can
Put Yourself on a Digital Diet
(Nearly) Ten Ways to Help Your Loved One with an Internet Addiction
Communicate a Clear Message of Love and Concern
Consider the Level of Help That Your Loved One Might Need
Try to Get Your Loved One to Join in Your Effort to Help, But Take Your Time
Have a Conversation about Your Loved One’s Goals, Desires, and Interests
Set Limits and Boundaries
Use Monitoring, Blocks, and Filters
Consider Professional Help
Don’t Take Your Loved One’s Use or Lies Personally
Above All, Have Hope
Ten Tips for Overcoming Internet Addiction and Screen Overuse
Set Aside Time and Places for Not Using Screens
Never Have Your Phone Out during Meals
Stop Using Your Phone as an Alarm Clock
Avoid Smartphones or Screens at Least an Hour before Bed
Turn Off as Many Notifications as Possible and Consolidate Apps
Install Software or Apps That Monitor Screen Use Time
Set Your Screen to Black and White
Create a “Real-Time 100” List
Learn to Tolerate Boredom
Never Pick Up Your Phone While Driving
Index. Numbers
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D
E
F
G
H
I
J
K
L
M
N
O
P
Q
R
S
T
U
V
W
Y
Z
About the Author
Dedication
Author’s Acknowledgments
WILEY END USER LICENSE AGREEMENT
