Harmless everyday habits can mask underlying addictions and negatively impact your life and career.
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Do you know the difference between a harmless everyday habit and an addiction that needs to be managed? Many don’t. Nearly two-thirds of Americans say they or someone they know has struggled with an addiction to alcohol or drugs. But one mental health expert warns that some common everyday habits could be addictive. Online shopping, drinking coffee, scrolling through Instagram, eating, and even work can escalate into addiction.
Dr. Michael Ola, psychiatrist at Valley Spring Recovery, believes that with limits, planning and moderation, these everyday habits can be managed. “Addiction develops when repeated use of a substance or involvement in an activity alters the brain’s reward system, leading to strong cravings and compulsive behaviors,” warns Dr. Ola. “Things that we do every day and don’t really care about can become addictive. Over time, our brains require more of the substance or activity to get the same pleasure, and we become addicted.”
Ola makes a list of six everyday activities and warns that even if you’re not already addicted, you could become addicted if you don’t manage it carefully: I’ve also included overworking in the list because so many people don’t realise that this can also lead to work addiction.
1. Social Media Use
While frequently checking social media is normal for many people, Ola explains that this mindless, everyday behavior can develop into an addiction when the urge to scroll becomes uncontrollable, leading to neglect of face-to-face interactions and responsibilities.
“Compulsive social media use can disrupt sleep, lower self-esteem and increase anxiety and depression because users are constantly comparing themselves to the highlight reels of other people’s lives,” Ola said.
2- Online Shopping
Ola explains that the instant gratification of online purchases can trigger a dopamine release, similar to other addictive behaviors: “For some, this develops into a shopping addiction, where people impulsively buy items they don’t need. This can lead to financial difficulties, confusion, and significant personal stress.”
According to Ola, online shopping addiction can mask deeper emotional issues. “The convenience of clicking ‘buy now’ can provide a momentary mood boost, but it’s only temporary,” she notes. “We encourage patients to explore the root causes of their compulsive buying and develop healthier coping mechanisms. Setting spending limits, postponing gratification, and finding alternative activities to relieve stress are effective strategies.”
3- Games
Ola points out that gaming addiction can occur when the digital world offers a preferable escape than reality. This addiction, he explains, can lead to social withdrawal, neglect of personal health, and poor academic and professional performance.
“Like many of these addictions, a little gaming is OK, even good,” Ola said, “but 12 hours straight in front of a console is a sign that something’s not right.”
4- Eat
Ola also adds compulsive overeating to the list, which often centers around unhealthy foods high in sugar, fat and salt. “This type of addiction is characterised by eating in response to emotional cravings rather than hunger and can lead to serious health problems such as obesity, heart disease and diabetes,” Ola argues, adding that “compulsive overeating often also impacts mental health through self-loathing and intense feelings of guilt.”
5- Alcohol intake
Ora rightly acknowledges that regular alcohol consumption can develop into an addiction. “Alcoholism is characterized by an intense craving for alcohol, loss of control over when and how much you drink, and withdrawal symptoms when you stop drinking,” he points out. “This addiction can have devastating effects on your physical health, including liver disease and nerve damage, as well as on your personal and professional relationships.”
6- Caffeine intake
Many American workers rely on caffeine to get their morning juices flowing, but Ola warns that like any excess, caffeine can lead to addiction. “If you feel like you need caffeine to stave off withdrawal symptoms like headaches, fatigue, and irritability, you may be addicted,” Ola suggests. “Caffeine consumption in large amounts over a long period of time can also lead to health problems like increased heart rate, high blood pressure, and anxiety.”
7- Work
One of the everyday habits that often falls off the list of addictions is work addiction. We tend to blame work and detail-oriented bosses for being overworked. However, overworked employees can fall into the habit of excessive work, leading to stress and burnout. In extreme cases, it can even lead to what the Japanese call karoshi. Even healthy employees can collapse at their desks after long hours of overtime or high-pressure deals. The cause is often a stroke or heart attack.
You can take the Workaholism Risk Test here to evaluate your work habits and see if they are addictive. Creating a self-care plan, setting limits on your workload, and finding a work-life balance are key actions to prevent this potential addiction.
A final word on addictive habits
“Controlling your intake of potentially addictive activities and substances, like caffeine, alcohol, and online shopping, requires a conscious effort to maintain balance and self-awareness,” says Olla. It’s also important to be aware of how much you’re working. Setting limits and keeping a workplace wellness plan in mind can help you manage stress and burnout and maintain a balanced career.
Ola suggests starting by setting specific, realistic limits for each activity: “For example, limit caffeine to no more than two drinks a day before noon, enjoy alcohol in moderation when socializing, and limit gaming and social media use to set times, such as one to two hours in the evening. Similarly, plan nutritionally balanced meals and avoid excessive snacking and emotional eating.”
Ola emphasizes the importance of monitoring your behavior for signs of addiction. He points out that feeling irritable or anxious when cutting back on any of these substances or activities can be an important self-check, saying, “Participating in other activities that encourage physical movement and real-world social interaction can prevent any single activity from becoming a dependency or obsession.”
