Instagram Users Often Think They’re Addicted Even Though Most Are Just Stuck in Strong Habits

A new study published in Scientific Reports takes a close, data-driven look at how Instagram users perceive their relationship with the platform, and the results reveal a surprisingly large disconnect between what people think is addiction and what actually counts as addiction based on established psychological criteria. The research, led by Ian Anderson and Wendy Wood, examined both user self-perception and the way media coverage might be shaping those perceptions. In short, many people believe they’re addicted when their behavior is actually better explained by routine, habit-driven use rather than true compulsive addiction.

To understand this mismatch, the researchers surveyed 1,204 U.S. adults, focusing closely on a representative group of 380 Instagram users. This sample was evenly split by gender and had an average age of 44 years, making it broad enough to reflect general adult Instagram usage rather than just teenagers or heavy digital natives. Participants were asked two different types of questions: how addicted they felt to Instagram, and whether they showed clinical indicators consistent with addiction, such as difficulty controlling use, cravings, withdrawal-like discomfort, or continuing use despite clear negative consequences.

The subjective responses show that 18% of participants at least somewhat believed they were addicted, and 5% strongly believed it. In today’s culture—where people casually describe themselves as addicted to their phones, streaming shows, or even coffee—these numbers might seem believable. But when researchers checked for actual addiction symptoms, only 2% of these Instagram users showed signs that could indicate potential addiction risk. This gap between feeling and fact is the central finding of the study.

A major reason behind this overestimation appears to be habit, not addiction. About 49% of users in the broader analysis fell into patterns that point to habitual behavior—quickly opening the app without thinking, checking notifications as part of a routine, or browsing during idle moments. Habits form when behaviors repeat consistently in similar contexts, and they can feel automatic or even “out of control” without actually meeting the diagnostic criteria for addiction. The researchers emphasize that habitual behavior can feel powerful, but it doesn’t involve the neurological and psychological features that define addiction.

Because perception plays such a large role in how people understand their own behavior, the researchers also turned to the media landscape. They analyzed U.S. news articles published between November 2021 and November 2024, looking specifically for how often the press uses the term addiction versus habit when talking about social media. Out of thousands of articles, they found 4,383 pieces that used the phrase social media addiction—but only 50 that used social media habit. This extreme imbalance shows how public conversations frame frequent social media use far more dramatically than warranted. Constant exposure to addiction-focused language might make people more likely to label their use similarly, even when the actual behaviors don’t match diagnostic reality.

To test how this framing affects people directly, the researchers conducted a second study with 824 additional U.S. adult Instagram users. This time, participants were nudged to think about their Instagram use through an addiction-focused lens. The results showed that when people are prompted to see their behavior as addiction, they experience lower feelings of control, and they assign more blame to themselves as well as to the platform for their heavy use. Simply applying the addiction label appears to produce a psychological effect: it makes people feel less capable of managing their own habits.

This matters because a sense of control is crucial for behavior change. If someone believes they’re addicted, they may assume their behavior is driven by something overpowering rather than something adjustable. That belief alone can make it harder to reform routines or use healthier strategies. The study suggests that using the word addiction too casually may unintentionally undermine people’s confidence in their ability to change their digital habits.

It’s worth pointing out that none of this means Instagram or other social platforms are harmless. Even habitual use—without addiction—can influence well-being. Heavy or time-consuming habits can affect sleep, stress, attention, productivity, and daily mood. But the distinction is important: habits are highly modifiable with deliberate strategies like adjusting notification settings, setting usage limits, or creating phone-free contexts. Addiction, by comparison, involves far more complex neurological and psychological mechanisms that usually require formal treatment. Understanding which category applies makes a big difference in addressing the behavior.

This study also raises a broader conversation about responsibility. If media outlets, policymakers, health organizations, and social platforms themselves consistently refer to everyday use as addiction, they may paint a distorted picture of what most people are actually experiencing. The researchers suggest that more selective use of the term addiction could help people better understand their own behavior and avoid unnecessary fear or self-criticism. In other words, accuracy matters not just scientifically but emotionally and socially.

Understanding the Difference Between Habit and Addiction

Since the study revolves around misclassification, it helps to clearly define how habit differs from addiction.

Addiction typically includes:

Cravings or an intense desire to engage in the behavior
Loss of control
Withdrawal-like feelings when the behavior is absent
Continuation despite clear harm

These symptoms collectively indicate that the behavior is dominating mental and emotional functioning in a way that goes beyond simple preference.

Habits, however, form through repetition. They are automatic and triggered by context—like boredom, downtime, or certain locations. People might feel like they’re acting on autopilot because habits run on learned cues. But habits do not inherently involve cravings, withdrawal symptoms, or significant life disruption.

Instagram is well-designed to encourage habits through features like infinite scrolling, notifications, and algorithmically selected content. These create repeated cues that reinforce routine checking. But routine doesn’t equal addiction.

Why People Often Misjudge Their Own Digital Behavior

Beyond media influence, several psychological tendencies contribute to the overestimation highlighted in the study:

1. Normalizing self-criticism
People frequently describe behaviors they’re unhappy with as addictions, even when they aren’t. It’s a common way to express frustration.

2. The drama of addiction language
Terms like addiction carry emotional weight. Using them can make experiences feel more serious or validated.

3. Cultural narratives about technology
There is growing public concern—sometimes exaggerated—about the effects of phones and social media. People absorb these narratives even when their own behaviors don’t match the extreme cases.

4. Misinterpreting automatic behavior
Because habits feel automatic, people often assume that automatic equals compulsive. But these are different mechanisms.

What This Means for Everyday Instagram Users

The study clarifies that while heavy Instagram use can be frustrating or feel uncontrolled, most people have more agency than they think. Recognizing that the behavior is driven by habit rather than addiction can empower users to make changes with simple, realistic adjustments.

At the same time, the findings encourage journalists, educators, and policy leaders to communicate more responsibly. Overusing the addiction label doesn’t just distort statistics—it shapes people’s identities in ways that aren’t necessarily helpful.