Do you know the difference between a harm less everyday habit and an addiction that needs managing? Many don’t. Nearly two-thirds of Americans say they or someone they know has struggled with addiction to alcohol or drugs. But one mental health expert is warning that some common daily habits could be addictions in disguise. Online shopping, drinking coffee, scrolling through Instagram, eating and even working can all escalate into addictions.
Dr. Michael Olla, a psychiatrist at Valley Spring Recovery, believes you can manage these daily habits with limitations, planning and moderation. “Addiction develops when repeated use of a substance or engagement in an activity alters the brain’s reward system, leading to intense cravings and compulsive behavior,” Olla warns. “There’s a danger that things we do every day and don’t think much of could become addictions. Over time, the brain requires more of the substance or activity to achieve the same pleasure, creating a dependence.”
Olla compiled a list of six daily activities, cautioning that they could become addictions if not carefully managed, if not already addictions. I added overworking, as so many people are unaware that it, too, can lead to work addiction.
1- Social Media Usage
Checking social media frequently is normal for many people, but Olla explains that this mindless daily activity can develop into an addiction when the urge to scroll becomes incessant, leading to neglect of face-to-face interactions and responsibilities.
“Compulsive social media usage can disrupt sleep, lower self-esteem and increase feelings of anxiety or depression as users constantly compare themselves to the highlight reels of other people’s lives,” Olla says.
2- Online Shopping
Olla explains that the instant gratification from online purchases can trigger a dopamine release similar to other addictive behaviors. “For some, this evolves into a shopping addiction, where individuals compulsively buy items they don’t need. This can lead to financial difficulties, clutter and significant personal stress.”
Online shopping addiction can mask deeper emotional issues, according to Olla. “The ease of clicking ‘buy now’ can provide a quick mood boost, but it’s fleeting,” he notes. “We encourage patients to explore the root causes of their compulsive shopping and develop healthier coping mechanisms. Setting purchase limits, delaying gratification, and finding alternative stress-relief activities can be effective strategies.”
3- Gaming
Olla points out that a gaming addiction can occur when digital worlds offer an escape that becomes preferable to reality. He explains that this addiction can lead to social withdrawal, neglect of personal health and a decline in academic or professional performance.
“Like many of these addictions, a little gaming is fine, even good,” Olla states. “But spending twelve hours straight in front of your console signals something might be wrong.”
4-Eating
Olla adds compulsive eating to his list, which often focuses on unhealthy foods rich in sugars, fats or salts. “This type of addiction is characterized by eating in response to emotional needs rather than hunger, which can lead to serious health issues like obesity, heart disease and diabetes,” he insists, adding, “Compulsive eating also often affects mental health through self-shaming and feelings of intense guilt.”
5- Consuming Alcohol
The regular alcohol consumption can escalate into dependence, Olla rightly acknowledges. “An addiction to alcohol is characterized by an intense craving for it, 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 physical health, including liver disease and neurological damage, as well as on personal and professional relationships.”
6- Caffeine Consumption
Many American workers rely on caffeine for a morning boost, but Olla warns that, like any excessive consumption, it can lead to dependence. “If you feel like you need caffeine to ward off withdrawal symptoms like headaches, fatigue and irritability, you might be addicted,” Olla suggests. “Over time, high caffeine intake can also lead to health issues such as increased heart rate, high blood pressure and anxiety.
7- Working
One daily habit that often gets left off the addiction list is work addiction. We tend to think that overworking is caused by the job or a micromanaging boss. But sometimes employees overwork themselves into excessive work habits that can lead to stress and burnout—even death or karoshi as the Japanese call it when taken to the extreme. Otherwise healthy workers keel over at their desks after long stretches of overtime or after consummating a high-pressure deal, usually from a stroke or heart attack.
You can take the Work Addiction Risk Test here to rate your work habits and see if they could be addictive. Developing a self-care plan, setting boundaries around how much you work and creating work-life balance are important actions to prevent this insidious addiction.
A Final Word On Addictive Habits
“Controlling your consumption of potentially addictive activities and substances—like caffeine, alcohol, and online shopping—requires a conscious effort to maintain balance and self-awareness,” according to Olla. I would add that your awareness of how much you’re working is also important. Setting limits and keeping a work health plan in your hip pocket can help you manage stress and burnout and sustain a balanced career.
Olla suggests that you begin by setting specific, realistic limits for each activity. “For example, limit caffeine to a couple of cups a day before noon, enjoy alcohol in moderation during social occasions, and keep gaming and social media use to designated times, perhaps an hour or two each evening. Similarly, plan your meals to include a balance of nutrients, avoiding excessive snacking or emotional eating.”
Olla emphasizes the importance of monitoring your behavior for signs of dependency. He observes that feeling irritable or anxious when cutting back on any of these substances or activities, can serve as a critical self-check and that “engaging in other activities that encourage physical movement and real-world social interactions can prevent any single activity from becoming a crutch or a compulsion.”