Addicted To Fitness Tracker Apps? What It Means For Your Mental Health And How To Respond

We often hear that we should be exercising more, eating well, and sleeping enough. As a result, more and more people tend to be using fitness trackers to set and meet these types of health goals. However, if you rely too much on your fitness tracker, you may harm your overall well-being. Fitness tracker addiction can lead to mental and physical health concerns. Recognizing the issue and changing the ways you monitor your health can help you develop a healthier relationship with fitness. You might switch to manual tracking, practice mindfulness to recognize your body’s cues, and focus on other facets of well-being, such as your mental health. A licensed mental health professional can help you work through fitness tracker addiction with online or in-person therapy sessions.

What is a fitness tracker?

A fitness tracker, also known as an activity tracker, is generally a wearable device that can provide real-time information on your health. There are many types of wearable fitness trackers available, from armbands to watches and rings. These trackers can provide personalized fitness goals and reminders to work out. They may also offer health data and measurements, such as the following:

• Heart rate
• Step count
• Sleep data
• Weight loss data
• Calories burned during exercise
• Breathing rate

Addicted to fitness tracker apps: What does it mean?

You might be familiar with mental illnesses like alcohol addiction, substance addiction, and gambling addiction. The word “addiction” can describe any situation in which you can’t stop yourself from doing or consuming something, even when it’s actively harmful. Addiction often originates with something that can feel good to the user, like smoking or consuming other substances, but when you can’t stop doing it, this may cause problems. You might feel compelled to repeat the behavior, even if others urge you to stop. 

With all these features, it can be easy to see why people use fitness trackers to stay motivated and make healthier choices. Still, even fitness can be taken too far sometimes. If wearable tech is consuming your life, it’s possible you may have a fitness tracker addiction. 

Signs you might be addicted to fitness tracker apps

Recognizing the symptoms of addiction can be an important first step toward addressing it. 

Indicators of fitness tracker addiction

• Frequently checking the device, even during work or important conversations
• Obsessively counting steps, reviewing health measurements, or logging your progress
• Feeling anxious if you miss a day of exercise or calorie tracking
• Neglecting relationships or responsibilities to meet your fitness tracker goals
• Obsessively researching the latest fitness technology and wearable tech
• Overtraining, undereating, or ignoring injuries based on tracker recommendations
• Tying your self-worth or self-esteem to your fitness tracker data

Identifying overuse of a fitness tracker

Another key sign that you may have a problem with your device is finding it hard to stop using it. If you frequently try and fail to change your relationship with your wearable, this may signal that it’s playing an unhealthy role in your life.

How fitness tracker addiction can be harmful

It can be easy to assume that being addicted to fitness tracking isn’t too harmful, since fitness is generally considered a good thing. But like other addictions, fitness tracker addiction can have negative consequences. Becoming overly fixated on numbers and data can overshadow the original goal of living a healthy lifestyle.

Mental health impacts of fitness tracker overuse

Using fitness tracker apps frequently may contribute to various mental health concerns, including the following:

• Anxiety disorders related to health and fitness
• Obsessive-compulsive disorder (OCD)
• Disordered eating patterns
• Body dysmorphia or struggles with body image
• Feelings of guilt, shame, or worthlessness when you don’t meet your goals
• Trouble focusing on anything other than fitness
• Substance misuse as a coping mechanism
  

Physical effects of being addicted to fitness tracker apps

The overuse of fitness trackers can also have negative effects on your physical health, especially because pushing your body past its limits to meet your goals may lead to injuries. Because fitness trackers are usually not official medical devices, they can also give inaccurate information or suggest unhealthy goals. This may lead people to make misguided—and potentially dangerous—assumptions about their health. 

Tips for changing your relationship with your fitness tracker

Fitness tracker addiction can be distressing, but there may be ways to manage and prevent it. If you think you might be relying too much on your wearable, the following tips may help.

Get in touch with your body

Fitness trackers can disconnect us from what’s actually happening in our bodies. Instead of relying on information from your wearable, try listening to the original source. Your body’s cues can tell you when to sleep, eat, stretch, or take a rest day. Simply being present during exercise can also let you know if you’re ready to go harder or need to slow down. If you’re having trouble with this, practicing mindfulness and meditation can help you get back in touch with what your body is telling you—no tracker needed.

Use manual tracking instead

If you want to take a break from your fitness tracker but still want to track your progress, consider tracking your fitness data manually. You might try getting a journal to record your times and measurements or using a watch to measure your heart rate. If you’re not ready to give up your tracker completely, you can also alternate between using your wearable and manually tracking each day to prevent yourself from becoming too dependent on your tracker. 

Focus on overall wellness

It can be easy to forget that physical fitness is usually just one part of overall well-being. Consider shifting your focus toward other aspects of your health by paying attention to your mental health and nurturing healthy relationships. You could try starting a self-care routine, joining a club or community group, or taking up a creative hobby. Spending time with loved ones and friends may also be beneficial.   

Seek professional help

Talking to a professional can be helpful in more ways than one. If you have concerns about your physical health or want guidance on your fitness, consider getting advice from a doctor or dietician. They may be able to give you more accurate information than your wearable. 

Therapy can also be a valuable resource if you’re struggling with your relationship with your fitness tracker. A therapist may be able to help you identify and shift the negative thoughts, assumptions, and behaviors you may be having about health and fitness. This process is usually the basis of cognitive behavioral therapy (CBT).

Struggling with fitness tracker addiction?

Overcome it with online therapy

Benefits of online therapy

It may not always be easy to find a local therapist who specializes in CBT, especially if you live in a rural area. Online therapy platforms may make it easier by matching you with a licensed therapist who has experience helping others with similar challenges. You can book sessions that fit into your existing schedule and attend them from the location of your choice.

Effectiveness of online therapy

Online cognitive behavioral therapy can be an effective alternative to in-person CBT. In a 2017 review, researchers analyzed existing data on internet-based therapy from over 300 publications. They found that online CBT was usually effective for managing and treating OCD, anxiety disorders, depression, phobias, and more.