New non-fiction book offers practical ways to break free from digital addiction

Using digital devices has become a normal part of everyday life. At the same time, so-called digital addiction is an increasing cause for concern. The new Finnish-language non-fiction book Irti digikoukusta! Ruuturiidoista rauhaan compiles up-to-date research and practical tools to help reduce conflicts over screen use and restore balance to daily life.

The book has been written by Jenni Miettinen, MD, adolescent physician in our wellbeing services county, and Silja Kosola, MD, Docent of Adolescent Medicine and Research Director in the wellbeing services county. Both authors have examined digital device use and young people’s wellbeing through both research and hands-on professional practice. 

Miettinen’s and Kosola’s non-fiction book brings together insights from experts across a wide range of fields and offers support for both families and professionals. It can be used, for example, in student welfare services as well as in social welfare and healthcare services to support discussion and guidance.

In recent years, digital addiction has become a more prominent issue and is increasingly visible in everyday life. According to Miettinen and Kosola, the shift had already become noticeable in school and student healthcare services towards the end of the 2010s. One of the key challenges in digital addiction lies in the way social media platforms are designed.

“It is fundamentally unfair that a young person is trying to limit their phone use while social media platforms have been deliberately designed to be addictive, drawing on psychological research,” says Kosola. 

The use of addictive platforms is linked to wider problems such as sleep difficulties, poor concentration and mental strain. It is also contributing to growing demand for healthcare services.

The book emphasises that children and young people are particularly vulnerable to the effects of digital content.

“The same screen content does not affect a child, a young person and an adult in the same way; the effects depend on the person’s stage of development,” says Miettinen.

For this reason, adults play an important role in setting boundaries around digital use and providing day-to-day guidance. At the same time, there is a need for greater understanding of how digital devices affect, for example, learning, concentration and social skills. 

It is also essential to recognise the signs of digital addiction in one’s own life or in a child’s daily routine. Miettinen and Kosola describe how excessive screen use can show itself in everyday situations through difficulty getting to school, sleep problems, concentration difficulties or a breakdown of daily routines. A constant need to check one’s phone, or irritability when it is not available, are also signs of excessive use.

At the heart of the book is a practical aim: to offer families realistic ways to manage digital addiction in everyday life. Change does not have to happen all at once, as small, repeated actions are often the most effective.

“In daily life, small changes work best, such as sleeping, eating and spending time together without a phone,” says Miettinen. 

One key tool is cooperation between adults and agreement on shared rules.

“When adults agree on the ground rules, it becomes easier to set boundaries, parenting feels less burdensome and conflicts are reduced,” Kosola emphasises.

Although digital addiction affects many people, Miettinen and Kosola stress that the situation can be changed. Ultimately, the most important thing is to remember that this is a shared challenge.

“No one is alone with these issues, and there is no need to stay silent about them,” Kosola reminds us.

As the summer holidays begin, digital addiction often becomes more visible in everyday life. Free time and a change in daily routine can quickly lead to increased screen time if there is little else to fill the day.

“The summer break can easily get out of hand and, before you know it, you realise you have spent the whole summer on your phone,” says Kosola.

However, the holiday period also offers an opportunity for change. When the usual structures of everyday life shift, it becomes easier to try out and establish new habits.

“For every young person, a holiday period is a good time to stop and think about what genuinely brings them joy and what they could do instead of being on their phone,” says Miettinen.

The authors encourage families to make use of the holiday period by agreeing on shared rules and planning alternative activities. Even small choices can help restore balance to everyday life and prevent screen time from quietly taking over a large part of the summer.

Miettinen and Kosola sum up the key ways to manage digital addiction in three practical guidelines:

• Sleep, eat and spend time together without digital devices.
• Follow age recommendations for introducing smartphones and using social media.
• Agree on shared family rules and stick to them.

The non-fiction book Irti digikoukusta! Ruuturiidoista rauhaan was published in April 2026. The book is available in bookstores, libraries, and as an e-book.