Stop Spotify Addiction And Quit Properly

Welcome to our digital detoxing series! A series on how to stop addictions toFortnite,Facebook,Instagram,porn,Netflix, Youtube,Tinder… Findall the posts about digital addiction. Today, let’s talk about how to quit the spotify addiction.

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What is the spotify addiction?

About spotify

Spotify is a music streaming service that allows users to listen to millions of songs and create personalized playlists.

Addiction to spotify, a “real” addiction?

Officially an addiction?

First, let’s have a look to the DSM-5,the Diagnostic and Statistical Manual of Mental Disorders. Does it includes spotify addiction?

No, Spotify addiction is not listed in the DSM-5.

So what means “spotify addiction”?

Spotify addiction is a term used to describe an unhealthy dependence on the streaming music service. It can involve listening to music obsessively, spending an excessive amount of time on the app, and neglecting other activities in favor of listening to music. Other signs of Spotify addiction include neglecting social relationships, feeling uncomfortable when not listening to music, and an inability to concentrate without the presence of music.

What is considered spotify addiction?

  • 1. Spending more than 4 hours a day listening to music on Spotify.
  • 2. Becoming irritable if you can’t listen to music on Spotify.
  • 3. Neglecting other activities, such as work, school, or socializing, in order to listen to music on Spotify.
  • 4. Having difficulty concentrating or thinking about anything other than music on Spotify.
  • 5. Experiencing withdrawal symptoms when not listening to music on Spotify.
  • 6. Becoming preoccupied with finding new music or playlists on Spotify.
  • 7. Spending a lot of money on Spotify subscriptions or in-app purchases.
  • 8. Experiencing a sense of euphoria while listening to music on Spotify.
  • 9. Feeling the need to constantly listen to music on Spotify, even when it is inappropriate or inconvenient.
  • 10. Lying or hiding the amount of time spent listening to music on Spotify.

How much spotify is too much?

There is no set amount of time that is considered too much when it comes to using Spotify. Everyone’s usage habits are different, so it is ultimately up to the individual to decide what is a healthy and appropriate amount of time to spend on Spotify.

Some online entertainment addiction facts & statistics

society not caring about digital addictions

Online entertainment addiction is a growing concern as more and more people spend their time on the internet for entertainment purposes. Here are some statistics related to online entertainment addiction:

1. According to a 2018 study by the Pew Research Center, 26% of adults in the United States say they are “almost constantly” online.

2. A 2019 survey by Common Sense Media found that 50% of teens feel addicted to their mobile devices.

3. A 2019 study published in the Journal of Behavioral Addictions found that 14% of college students in China were addicted to online entertainment.

4. A 2020 survey by the National Institute on Drug Abuse found that 10% of American adults had experienced internet addiction at some point in their lives.

5. A 2021 study published in the Journal of Medical Internet Research found that social media use was associated with increased risk of depression and anxiety among young adults.

Overall, these statistics suggest that online entertainment addiction is a growing concern, especially among young people, and may have negative effects on mental health.

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Is the spotify addiction widespread?

It is likely that a portion of these users may be addicted to the platform, but it’s hard to determine the exact number of people addicted to Spotify. Addiction can also be subjective and vary from person to person.

Symptoms, Causes and Signs of spotify addiction

Why is spotify so addictive?

Spotify is so addictive because it offers a wide variety of music, podcasts, and other audio content, all of which is easily accessible. The app also has personalized playlists, music recommendations, and radio stations that make it easy to find something you like.

Additionally, users can connect with friends to share and discover music, which adds to the appeal of the platform. Finally, Spotify’s free tier allows users to access its content without spending any money, which makes it even more attractive.

Possible causes of spotify dependency

  • 1. Variety: Spotify offers an extensive library of music, podcasts, and live performances, and users can easily access a wide variety of genres and content.
  • 2. Personalization: Spotify allows users to customize their listening experience by creating personalized playlists, discovering new music, and sharing music with friends.
  • 3. Social Connection: Spotify allows users to connect with friends and family and share their listening experiences.
  • 4. Convenience: Spotify’s mobile and desktop apps make it easy to access music and podcasts from anywhere and anytime.
  • 5. Cost Efficiency: Spotify is an affordable way to access a large selection of music and podcasts.

Signs & Symptoms of spotify addiction

Now let’s see if you have the spotify addiction problem.

  • 1. You have multiple playlists for different activities.
  • 2. You’re constantly in search of new music.
  • 3. You can identify a song immediately.
  • 4. You always have your headphones or speakers nearby.
  • 5. You have a hard time going a day without listening to music.
  • 6. You know all the lyrics to your favorite songs.
  • 7. You have a premium subscription and are always taking advantage of its features.

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Problems, impacts & bad effects of spotify: should you quit?

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What are some benefits of spotify

Pros of Spotify:

  • 1. Variety: Spotify offers a wide variety of genres, artists, albums and songs. Whether you’re into classic rock, hip-hop, country, or any other type of music, you’ll find something that appeals to you.
  • 2. Personalization: Spotify offers personalized playlists tailored to your musical preferences. It also offers playlists curated by music experts, so you can find new music that you may not have heard before.
  • 3. Cost: Spotify offers a free tier and a premium tier. The free tier gives you access to millions of songs, but with ads and some limits. The premium tier offers ad-free listening, high-quality audio, and offline listening for a low monthly subscription fee.
  • 4. Sharing: You can share your favorite songs, albums, and playlists with your friends and family.
  • 5. Connectivity: Spotify allows you to connect with friends, follow artists, and join music communities.
  • 6. Convenience: With Spotify, you can access your music from any device you have, from your phone to your laptop.
  • 7. Discovering New Music: Spotify’s “Discover Weekly” feature provides users with personalized recommendations for new music based on their listening habits.

But at the opposite, what can be some spotify addiction problems addicts suffer from?

general health problems

  • 1. Improved Mood: Listening to music on Spotify can help improve your mood and reduce stress, anxiety, and depression. The calming and soothing effects of music can help reduce blood pressure, heart rate, and cortisol levels, leading to improved overall mental health.
  • 2. Enhanced Memory: Music can help improve memory, concentration, and focus. Listening to music on Spotify can help you concentrate and focus, and it can also help you remember information more easily.
  • 3. Improved Sleep: Listening to music on Spotify can also help you sleep better. Music can help relax you before going to bed, and it can also help you sleep more soundly, leading to improved overall sleep quality.
  • 4. Reduced Stress: Music on Spotify can also help reduce stress. Listening to soothing music can help reduce cortisol levels, leading to improved overall mental health.

spotify and sleep disorder

There is no evidence to suggest that Spotify directly causes sleep disorders or sleep problems. However, listening to music, podcasts, or other audio content through headphones at high volumes or for extended periods of time can potentially disrupt sleep or lead to hearing damage over time.

Additionally, if the content being listened to is stimulating or engaging, it may make it more difficult to fall asleep or stay asleep. It is recommended to set a timer for listening to audio content before bed and to keep the volume at a reasonable level. It is also important to establish a consistent sleep routine and limit screen time before bedtime to promote healthy sleep habits.

spotify affecting your brain & mental health: bad for brain and mental health?

Some effects of spotify on your brain

  • 1. Increased Distraction: Listening to music on Spotify can make it difficult to focus on tasks requiring mental effort. This can make it difficult to study, read, work, or even just relax.
  • 2. Increased Stress Levels: Music has the power to influence mood, and certain types of music can increase stress levels. Listening to certain types of music (such as fast-paced, intense music) while using Spotify can increase stress levels.
  • 3. Reduced Attention Span: Listening to music on Spotify can reduce attention span and make it difficult to concentrate on tasks that require focus and attention.
  • 4. Reduced Memory: Listening to music on Spotify can make it difficult to remember information and can lead to a decrease in short-term memory.
  • 5. Reduced Creativity: Music can influence creativity, and certain types of music can reduce creative thought. Listening to certain types of music (such as repetitive and formulaic music) while using Spotify can reduce creative thought.

Some effects of spotify on your mental health

  • 1. Too Much Time Spent Listening: Too much time spent listening to music on Spotify can lead to distraction, inattention, and a lack of focus. This can make it difficult to concentrate on important tasks, resulting in increased stress and anxiety.
  • 2. Overstimulation: Listening to music on Spotify can be overstimulating for some people, leading to feelings of anxiety and restlessness.
  • 3. Increased Negative Emotions: Listening to music on Spotify can bring up negative emotions, such as sadness and anger. Listening to music can also be associated with rumination, which can lead to further negative thoughts and feelings.
  • 4. Poor Sleep Quality: Listening to music on Spotify late at night can have a negative impact on sleep quality. This can lead to fatigue and difficulty concentrating during the day.

Does spotify cause stress and anxiety?

There is no evidence to suggest that simply using Spotify would cause stress or anxiety. In fact, listening to music can have a calming and relaxing effect on many people. However, excessive use of any technology or app, including Spotify, can lead to increased stress or anxiety if it interferes with daily responsibilities or personal relationships. It’s essential to find a healthy balance in technology use and prioritize self-care to prevent stress and anxiety.

Can spotify addiction lead to sadness and depression?

quit online entertainment addiction meme

Yes, excessive use of Spotify or any other music streaming service can lead to sadness and depression. Addiction to Spotify or any other technology can cause a person to isolate themselves from friends and family, which can lead to feelings of loneliness and sadness.

Additionally, if a person uses Spotify as a coping mechanism for dealing with negative emotions, they may become reliant on it to regulate their mood, which can lead to further emotional problems if they cannot access the music or if it no longer provides the same level of comfort. It is important to use technology in moderation and to seek help if you are experiencing negative emotions that are impacting your daily life.

Dopamine and spotify

Dopamine is a neurotransmitter that plays a crucial role in the brain’s reward and pleasure system. It is associated with feelings of pleasure, motivation, and reinforcement. When we listen to music that we enjoy, our brain releases dopamine, which creates a sense of pleasure and satisfaction.

Spotify, a popular music streaming platform, has recognized the importance of dopamine in the listening experience and has developed features that enhance the release of this neurotransmitter. For example, Spotify creates personalized playlists and recommends music based on the user’s listening history and preferences. This personalized experience increases the likelihood of the user enjoying the music, which in turn leads to a release of dopamine.

Spotify has also incorporated other features that enhance the listening experience, such as the ability to create playlists, share music with friends, and discover new artists. All of these features contribute to a sense of pleasure and satisfaction, leading to the release of dopamine in the brain.

spotify effects on Focus, productivity, attention span, academic performance…

There is no clear consensus on whether Spotify specifically affects focus, productivity, attention span, or academic performance. However, listening to music in general has been found to have both positive and negative effects on these factors, depending on the individual, the type of music, and the task at hand.

Some studies suggest that listening to music while working or studying can improve mood, reduce stress, and enhance cognitive performance in certain situations. For example, classical music has been found to improve focus and memory retention, while upbeat music can boost energy and motivation. However, other research suggests that music can be distracting and interfere with concentration, especially when the lyrics are complex or the volume is too high.

Ultimately, the effect of Spotify on focus, productivity, attention span, and academic performance will depend on the individual’s preferences, the type of music they choose, and the context in which they use it. It is important to experiment and find what works best for each individual.

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A word about ADHD and spotify

There is limited research on how people with ADHD interact with Spotify specifically, but individuals with ADHD may interact differently with music streaming services in general. For example, they may have a harder time selecting and organizing playlists, and may be more likely to skip songs frequently. They may also be more prone to distraction and may have difficulty focusing on music for extended periods of time. However, music can also be a helpful tool for individuals with ADHD, as it can improve mood, increase motivation, and reduce stress levels. Some people with ADHD may find that certain types of music or playlists help them to focus better or improve their productivity.

affecting your relationships

spotify and self-esteem

The impact of Spotify on self-esteem is subjective and can vary from person to person. Some people may find that the platform boosts their self-esteem by allowing them to discover new music and share their tastes with others. On the other hand, others may feel negatively about themselves if they compare their music preferences or playlists to those of others on the platform.

One study conducted by the University of Missouri found that listening to music can have a positive impact on self-esteem, particularly when it is used as a form of self-expression or emotional regulation. Spotify can provide a platform for individuals to express themselves through their music choices, which can in turn boost their self-esteem.

However, like with any social media platform, it is important to be mindful of how we use Spotify and not to compare our music preferences or playlists to others. It is important to remember that everyone has different tastes in music and that there is no right or wrong when it comes to music preferences. Ultimately, how Spotify affects one’s self-esteem will depend on their individual usage and mindset.

spotify addiction leads to isolation and loneliness?

quit online entertainment addiction meme

Yes, excessive use of Spotify or any other music streaming platform can lead to isolation and loneliness. Listening to music is a solitary activity, and if someone spends too much time listening to music alone, they may miss out on social interactions and relationships. They may also withdraw from social activities to spend more time listening to music, leading to social isolation and loneliness.

Additionally, if someone uses music as a coping mechanism for negative emotions or stress, they may become dependent on it and neglect other important aspects of their life, further contributing to feelings of loneliness and isolation. It’s important to balance music listening with other social and self-care activities to maintain a healthy lifestyle.

Effects of spotify on your relationship

We can provide some general information about the potential positive and negative effects of Spotify on relationships:

Positive effects of Spotify on relationships:

  • 1. Shared music interests: Spotify can bring couples closer together by allowing them to share their music interests and discover new music together.
  • 2. Romantic playlists: Couples can create romantic playlists for each other, which can help set the mood for special occasions or just for a cozy night in.
  • 3. Memories: Certain songs can trigger memories and emotions, and listening to them together can create a sense of nostalgia and strengthen the bond between couples.

Negative effects of Spotify on relationships:

  • 1. Musical disagreements: When couples have different music tastes, it can lead to disagreements and conflicts over what to listen to.
  • 2. Overdependence on technology: If couples rely too heavily on Spotify for their shared music experiences, it can lead to a lack of communication and face-to-face interaction.
  • 3. Intrusive ads: If one partner has a free account and the other has a premium account, the constant interruption of ads during shared listening sessions can be disruptive and annoying.

How To Stop & quit Your spotify Addiction

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Finally you think you are addicted to spotify and you are wondering how to quit it? How to break and overcome your cravings for spotify?

Here are the best solutions, steps, supports, resources and help you can get to treat your spotify addiction.

Main steps and solutions to break the spotify addiction

  • 1. Identify Triggers: Take some time to identify the situations and activities that lead you to use Spotify. Knowing your triggers can help you avoid them.
  • 2. Set Limits: Set a limit on how much time you can spend using Spotify each day. Consider setting a timer or using an app to track your usage.
  • 3. Remove the App: Removing the app from your phone or other devices can help reduce temptation and make it harder to access Spotify.
  • 4. Find Alternatives: Find healthier alternatives to fill the time you would have spent listening to Spotify. Try activities like going for a walk, reading a book, or playing a game.
  • 5. Seek Support: Reach out to friends and family for support. Talking to someone about your addiction can help you stay on track.

Actually, that’s what most documentation out there is about… However, quitting a digital addiction can be a bit trickier than that.

So our team, after testing many ways, designed a bulletproof way to overcome them. Here are some clear and practical steps that are very powerful to quit a digital addiction, including spotify:

1. Purge temptations: Get rid of spotify

First, cleaning your life from temptations is much easier than resisting to them. Disable or delete your spotify accounts, change the password and hide it somewhere you can’t access easily, keep your phone / computer far away… Out of sight out of mind.

Here is a video from our course the The Digital Purge. on how to add resistance to your temptations, so you become so lazy to engage with them that you give them up:

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2. Spot & Reveal your emotional triggers

Second, there are some reasons, often hidden ones, that your brain and your heart love so much spotify. Those reasons act as triggers to pull your cravings. Rather than chasing the addiction, it’s a more efficient strategy to look at the feelings driving you toward it. That way you can cure and heal the feeling. You’ll feel better and the cravings will magically disappear. Just get away.

3. Rewire to life

quit fomo of digital addiction

An addiction FOMO (fear of missing out) can be huge and really painful to resist, especially if it was here for a long time. However learning to live with it is necessary to build a life full of peace and joy. Strategies to fight FOMO and rewire to life include meditation, nature activities, social interaction, intellectual and creative projects, meaningful adventures… basically anything that fill your soul.

4. How to not relapse and fully recover from spotify?

Finally, it’s important to acknowledge that quitting may takes days, weeks, months or even years. Getting over and quitting spotify forever can be difficult. You may relapse a few times, but the most important is that you keep engaging less and less with spotify. Each day you resist to it is a day weakening your brain connections with spotify. From your patience and discipline will arise incredible mind strength, hope and wisdom.

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Best spotify blocker apps & functionalities

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Additionally, you can increase your chance of withdrawal by limiting or blocking access to spotify using those apps.

They I’ll help you to filter, reduce or block spotify:

  • 1. Freedom: Freedom is a popular app that allows you to block websites, apps, and even the entire internet on your device for a set period of time. It also has features like scheduled sessions and custom blocklists.
  • 2. AppBlock: AppBlock is an Android app that lets you block access to specific apps, including social media, games, and other entertainment apps. It also supports scheduling and can be locked with a pin code.
  • 3. Cold Turkey Blocker: Cold Turkey Blocker is a desktop app that blocks websites, apps, and even the entire internet. It is highly customizable, allowing you to create custom blocklists and timers.
  • 4. Offtime: Offtime is an app that helps you disconnect from your phone by blocking calls, texts, notifications, and specific apps. It also provides insights into your phone usage habits.
  • 5. StayFocusd: StayFocusd is a browser extension that helps you limit your time spent on distracting websites. It allows you to set a maximum amount of time you can spend on certain websites each day and will block you from accessing them once you have reached the limit.

where to seek extra help?

Do you need some support and help to stop and overcome and recover from your spotify addiction? If you or someone you know is struggling with spotify addiction, there are a few places to seek help.

The Ultimate Rewiring Program For spotify Addicts

Our course The Digital Purge. This course has already helped many digital addicts to rewire to what matter.

Is there a “treatment” to cure online entertainment addiction?

Addiction to online entertainment may be treated through a combination of therapy, counseling, and medication. It is important to seek professional help from a licensed therapist or addiction specialist who can assess the severity of the addiction and recommend an appropriate treatment plan. In addition, self-help strategies such as limiting screen time, setting boundaries, and finding alternative activities can also be helpful.

Does online entertainment therapy exist?

Yes, therapy to treat online entertainment addiction does exist. The most common form of therapy used to treat this addiction is cognitive-behavioral therapy (CBT). CBT helps individuals identify and change negative thought patterns and behaviors associated with their addiction. Other forms of therapy that can be helpful include family therapy, group therapy, and psychoeducation. In addition to therapy, other treatments that can be effective in treating online entertainment addiction include medication, mindfulness training, and exercise. It is important to seek professional help if you feel you may have an addiction to online entertainment or any other form of addiction.

Where to find support groups if you are addicted to spotify?

There are various online support groups and resources available for individuals struggling with online entertainment addiction. Here are a few places to start:

  • 1. Online Gamers Anonymous (OLGA): A community of individuals who share their experiences, strength, and hope with each other to help recover from gaming addiction.
  • 2. SMART Recovery: A science-based addiction support group that offers online meetings and resources for individuals struggling with all types of addiction, including internet and gaming addiction.
  • 3. Reddit: There are several subreddits dedicated to internet and gaming addiction, such as r/StopGaming and r/nosurf, where individuals can share their experiences and seek support.
  • 4. Therapy and Counseling: Many therapists and counselors specialize in treating internet and gaming addiction and offer online counseling services.
  • 5. Addiction Treatment Centers: Some addiction treatment centers offer specialized treatment programs for internet and gaming addiction. You can search for local centers or online programs that offer these services.

But other spotify addiction solutions exist

There are several options to consider if you’re looking for help with Spotify addiction:

  • 1. Talk to a therapist or counselor: A mental health professional can help you understand the root causes of your addiction and provide strategies to manage it.
  • 2. Reach out to a trusted friend or family member: Having someone to talk to and support you can be incredibly helpful in overcoming addiction.
  • 3. Consider online resources: There are many online resources available, such as self-help guides and forums, that can provide information and support.
  • 4. Try mindfulness practices: Mindfulness practices, such as meditation and yoga, can help you become more aware of your thoughts and emotions and provide tools to manage them.
  • 5. Take a break from Spotify: Sometimes, the best thing you can do is take a break from the platform altogether. Consider deleting the app from your phone or taking a break from listening for a certain period of time.


Overcoming any addiction is a difficult process that takes time and commitment. Spotify addiction is no different. It takes more than just self-control; it takes a real understanding of one’s motivations and a willingness to change. With the right motivation, support, and tools, you can overcome any addiction, including Spotify addiction. If you are struggling with an addiction to Spotify, remember that you are not alone. Reach out to family and friends, and seek professional help if needed. With determination and the right support, you can become free of your addiction and move forward in your life.

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How to help someone with spotify addiction?

If you are concerned about someone’s Spotify addiction, you may want to encourage them to seek professional help from a therapist or counselor who specializes in addiction treatment.

Additionally, you can try to support them by suggesting alternative activities they can engage in, such as exercise, hobbies, or spending time with loved ones. It’s important to approach the situation with empathy and understanding, and avoid being judgmental or critical.

Best books about online entertainment addiction

  • 1. “Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked” by Adam Alter – This book explores the psychology behind online addiction and how technology companies use it to keep users hooked.
  • 2. “Hooked: How to Build Habit-Forming Products” by Nir Eyal – This book examines the ways in which companies design products to be addictive and offers strategies for breaking free from those addictions.
  • 3. “Digital Minimalism: Choosing a Focused Life in a Noisy World” by Cal Newport – This book advocates for a more intentional approach to technology use, emphasizing the importance of disconnecting and engaging in offline activities.
  • 4. “The Art of Screen Time: How Your Family Can Balance Digital Media and Real Life” by Anya Kamenetz – This book offers practical advice for parents trying to navigate the challenges of raising children in a digital age.
  • 5. “The Shallows: What the Internet Is Doing to Our Brains” by Nicholas Carr – This book explores how the constant distractions of the internet are affecting our ability to think deeply and concentrate for extended periods of time.

Research about online entertainment addiction

1. “Internet addiction and problematic Internet use: A systematic review of clinical research” by Kuss, D. J., & Griffiths, M. D. (2015.

2. “The relationship between internet addiction and depression, anxiety, and stress in university students” by Alavi, S. S., Maracy, M. R., Jannatifard, F., & Eslami, M. (2010.

3. “Assessing problematic internet and video game use: A systematic review of measurement tools” by King, D. L., Delfabbro, P. H., & Griffiths, M. D. (2013.

4. “Internet addiction among college students in China: Prevalence and psychosocial correlates” by Li, W., Garland, E. L., & Howard, M. O. (2014.

5. “Internet addiction: A systematic review of epidemiological research for the last decade” by Cheng, C., Li, A. Y., & Liu, M. (2014.

To go further, please check our course The Digital Purge.

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The impact of online entertainment on our society

Online entertainment addiction refers to the excessive and compulsive use of the internet or digital devices for entertainment purposes such as social media, online gaming, streaming services, and more. This addiction has a significant impact on our society in several ways:

  • 1. Mental health: Online entertainment addiction can lead to anxiety, depression, and other mental health issues. It can also cause a lack of sleep, which can lead to mood swings, irritability, and other mental health problems.
  • 2. Physical health: Excessive use of digital devices can lead to physical health problems such as eye strain, headaches, and back pain. It can also lead to a sedentary lifestyle, which can cause obesity and other health problems.
  • 3. Social isolation: Online entertainment addiction can lead to social isolation as people spend more time online and less time interacting with others in person. This can lead to feelings of loneliness and depression.
  • 4. Decreased productivity: Online entertainment addiction can lead to decreased productivity as people spend more time online instead of working or studying.
  • 5. Cyberbullying: Online entertainment addiction can make individuals more susceptible to cyberbullying, which can have a severe impact on mental health.
  • 6. Financial problems: Online entertainment addiction can lead to financial problems as people spend money on digital content and gaming.

In conclusion, online entertainment addiction has a detrimental impact on our society. It affects mental and physical health, social interactions, productivity, and financial stability. It is essential to recognize and address this addiction to prevent further negative consequences.

To go further, please check our course The Digital Purge.

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