Media and digital technology are everywhere, and most of us use some form of it every day without even thinking about it. We use it to do homework, to keep in touch with our friends and families, and to keep ourselves entertained. When typical media use starts to grow into excessive media use that causes problems with your school, sleep, social life, or physical and mental health, it may be a sign that it’s time to pause and check in. Everyone handles stress differently. If your time online starts to exceed what you’d like, it may be a good moment to reflect on what helps you take care of yourself.
What is PIMU?
The definition of PIMU is based on the symptoms that appear when media is overused in an unhealthy way. Media includes the internet, social media, mobile apps, video games, music, TV, and movies. Problems can include declining school performance, conflicts with friends and family, trouble with sleeping, and a variety of physical and mental health concerns. In sensationalized media and research, other terms like “Technology Addiction” or “Gaming Disorder” may be used to describe what this article refers to as Problematic Interactive Media Use (PIMU).
Examples of PIMU include:
- Obsessive video gaming: including excessive gaming on a computer, console, or mobile device, where you play for hours on end, often only taking breaks when forced.
- Unhealthy social media use (and doomscrolling): including using social media as a primary way to connect with others instead of through face-to-face contact, or feeling sad, angry, or depressed after using social media.
- Excessive pornography viewing: including obsessive pornography use that results in sexual performance problems, such as not being able to become interested in sex without watching porn. Additionally, watching extremely violent or exploitative pornography may be a sign that your relationship with pornography is not healthy, as it may skew your perception of healthy sexual relationships.
- Information-binging: including spending hours of time online or binge-watching videos in place of other activities.
What can lead to PIMU?
Most of us use media in our daily lives for school or work. Media use only becomes a concern if it takes up more time than you want and replaces the activities that you want to do or need to do, such as spending time with friends offline, homework, and chores. Researchers have found that if you suffer from depression, anxiety, or Attention Deficit Hyperactivity Disorder (ADHD), you may be more at risk for developing problems with media use.
How do I know if I have a problem with media?
Since media and digital technology are such a big part of everyday life, it can be tough to tell when your media use becomes excessive. Start by asking yourself the following three questions:
- Has media use affected your sleep? For example, are you sleeping less than usual? Do you have trouble falling asleep, difficulty waking up in the morning, or being sleepy during the day?
- Has media use affected your school performance? For example, are your grades dropping, are you missing homework, or do you have trouble paying attention in class?
- Has media use affected your social life? For example, are you spending less time with friends, giving up your favorite activities or hobbies, or spending more time alone?
Other questions you can ask yourself to help understand if you have an unhealthy relationship with media:
- Do you constantly think about a certain type of media?
- Do you need more time with media than before in order to feel satisfied?
- Have you tried to cut back on your media use and found that you were unable to?
- Do you ever feel moody, irritable, or depressed when you have to stop using media?
- Do you use media for longer than you thought you would?
- Have you ever had to give up other commitments like school, friends, family, or your job to use media?
- Do you ever lie to your friends or family about how much time you spend using media?
- Do you use media to help distract you from stress or other problems?
Talk to a parent, guardian, trusted adult, or your health care provider about your concerns and ask for help about ways to rebuild a healthy balance between media use and other activities.
What are some consequences of unhealthy media use?
Excessive or unhealthy use of interactive media can have negative effects on multiple areas of life. It can influence your academic performance, your relationships with friends and family, your physical health, and your self-esteem.
Specific consequences can also include:
- Weight gain
- Troubles with sleeping
- Eating disorders
- Eyestrain and headaches
- Trouble concentrating
- Declining grades
- Troubles with emotional regulation
- Declining self-esteem
- Fewer interactions with friends and family in person
How can I better balance my media use so I don’t become addicted?
There are many things that you can do to make sure that you are using media in healthy and balanced ways. Here are some helpful ideas:
- Set up screen-free zones. Challenge your friends to turn off their mobile devices or keep them in their bags or pockets when spending time together. Try this challenge with family members at mealtime too.
- Designate screen-free times. Turn off all mobile devices an hour before bedtime and keep them off during the night. Challenge yourself to turn off your device for a little bit each day and work up to longer stretches of media-free time such as during family vacations.
- Balance online and offline activities. Make sure that you are making time for all of your offline activities and responsibilities, such as homework, and hanging out with friends and family in person. Time for online activity can be worked in around these activities (such as when you need it for homework and school) and during free time for hobbies and entertainment. You can even create a media planwith your family, to help guide when and where you’d like to use media.
- Get enough sleepand fit in exercise. A balanced, healthy lifestyle includes planning enough time for sleep (8-9 hours each night) and for physical activity (at least 60 minutes every day) such as playing your favorite sport, working out at the gym, or walking your family pet.
How should I tell my parent/guardian or trusted adult that I think I have signs of PIMU?
It will be easier to discuss your media-related concerns with a trusted adult if you already feel close to them, but it is totally normal to feel nervous about discussing topics like PIMU. You might begin by sharing how you use media or how it makes you feel. Over time, these conversations can help you open up about your feelings and concerns.
Think about whether you want their advice or support, or both. Pick a good time to talk when your trusted adult is not distracted. You could suggest going for a walk together, or bring it up during a car ride. Be calm, clear, direct, and honest.
Here are some examples of how to start a conversation about PIMU:
General Starters:
- “I’ve been thinking about how much time I spend online lately, and I want to know how you think about it.”
- “Can I talk to you about something that’s been on my mind regarding my media use?”
For Seeking Emotional Support:
- “I find myself feeling [sad/stressed] these days, and I try to distract myself by spending time online. Can we talk about that?”
- “Sometimes I feel [frustrated/upset/anxious] after using digital media. And I’m not sure why.”
For Asking for Advice:
- “I think I am spending too much time online. I want to use my phone less but can’t seem to stop. What do you think I can do?”
- “Do you think as a family we could go without using our phones for an hour a day? Maybe we could start during dinner time? I think it could help us connect more.”
For more information:
Visit the Clinic for Interactive Media and Internet Disorders.
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