Internet addiction affects an estimated 6% of the global population, with rates rising sharply amongst UK teenagers and young adults. Defined as compulsive online behaviour that interferes with daily life, internet addiction manifests through symptoms ranging from withdrawal anxiety to neglected responsibilities—yet many sufferers don’t recognise they have a problem.
This comprehensive guide explains what internet addiction is, how to identify its warning signs, and why certain individuals become trapped in patterns of excessive online use. You’ll discover the five main types of internet addiction—from social media dependency to cyber relationship addiction—plus evidence-based treatment approaches available through the NHS.
This guide covers clinical definitions and diagnostic criteria, behavioural and psychological symptoms, root causes, including mental health vulnerabilities, five distinct types with real-world examples, NHS treatment pathways, and UK-based therapy options. It also includes self-management techniques, family support strategies, and preventative measures for building healthy digital boundaries.
Table of Contents
What Is Internet Addiction? Definition and Diagnostic Criteria
Understanding internet addiction begins with recognising it as a genuine behavioural condition rather than simply “spending too much time online.” Mental health professionals increasingly acknowledge the serious impact compulsive internet use has on daily functioning, relationships and wellbeing.
Clinical Definition and DSM-5/ICD-11 Context
Internet addiction, clinically termed Problematic Internet Use (PIU) or Internet Addiction Disorder (IAD), describes a behavioural pattern where an individual’s compulsive online engagement causes significant distress and functional impairment in daily life. Whilst not yet officially recognised as a standalone disorder in the DSM-5, the condition shares core characteristics with recognised behavioural addictions such as gambling disorder.
The World Health Organisation took a significant step in 2018 by including Gaming Disorder in the ICD-11, acknowledging that digital behaviours can become pathological. Mental health professionals across the UK increasingly diagnose internet addiction using adapted criteria from substance use disorders and behavioural addiction frameworks.
Key diagnostic indicators include loss of control over internet use with unsuccessful attempts to reduce usage, preoccupation with constant thoughts about online activities when offline, withdrawal symptoms such as irritability and anxiety when internet access is restricted, tolerance requiring progressively more time online to achieve satisfaction, continued use despite harm, deception by lying about the extent of internet involvement, escapism through using the internet to avoid problems, and functional impairment that jeopardises relationships, employment or education.
Distinguishing Heavy Use from Addiction
Not all extensive internet use constitutes addiction. Many UK professionals rely on the internet for 8+ hours daily without experiencing addiction symptoms. The critical distinction lies in three factors.
Functional impact determines whether internet use prevents you from meeting work, family or personal obligations. Voluntary control examines whether you can reduce usage when necessary, or feel powerless to stop despite wanting to. Psychological dependency involves experiencing genuine distress such as anxiety, depression or irritability when unable to access the internet, which only subsides upon reconnection.
Someone working remotely for 10 hours daily uses the internet heavily but functionally. Someone neglecting hygiene to play online games for 10 hours exhibits addictive behaviour.
Internet Addiction vs Gaming Disorder vs Problematic Internet Use
The terminology surrounding excessive internet use can seem confusing, as researchers and clinicians use various terms to describe related conditions.
Internet Addiction Disorder (IAD) represents the original term coined in 1995, still widely recognised by the public but considered somewhat imprecise by modern standards. Problematic Internet Use (PIU) serves as the preferred academic term, encompassing a spectrum of unhealthy online behaviours without necessarily implying full addiction. Gaming Disorder became the WHO’s officially recognised condition specifically involving video game addiction. Compulsive Internet Use (CIU) emphasises the uncontrollable, repetitive nature of the behaviour.
In UK clinical settings, mental health professionals typically assess internet addiction within the framework of behavioural addictions, focusing on functional impairment rather than specific terminology.
Internet Addiction Statistics: UK and Global Prevalence
Understanding the scale of internet addiction helps contextualise the condition as a growing public health concern rather than isolated cases. Statistical evidence reveals significant prevalence rates across demographics, with particularly concerning trends in the UK.
How Many People Have Internet Addiction?
Internet addiction prevalence varies significantly across studies due to differing diagnostic criteria, but research indicates approximately 6-10% of internet users worldwide meet clinical thresholds for problematic use. A 2023 systematic review published in the Journal of Behavioural Addictions found internet addiction rates ranging from 2.6% in Northern Europe to 10.9% in the Middle East, with an average global prevalence of 6.0%.
An Ofcom 2024 study found 34% of UK adults feel they spend too much time online, up from 29% in 2021. Meanwhile, 51% of 16-24-year-olds in the UK report anxiety when unable to access the internet. The NHS reports a 38% increase in referrals for problematic gaming and internet use amongst children aged 11-16 between 2019 and 2024.
Average UK screen time reaches 4 hours 20 minutes daily, excluding work, with 18-24-year-olds averaging 6 hours 42 minutes.
Demographics Most Affected
Adolescents and young adults aged 15-29 demonstrate the highest rates, with studies suggesting 10-15% meet diagnostic criteria. Males show slightly higher rates of gaming addiction at 8.5% compared to 3.5% for females, whilst females report higher social media addiction rates. Individuals with anxiety disorders, depression or ADHD are 2-3 times more likely to develop internet addiction.
UK-Specific Post-Pandemic Trends
The COVID-19 pandemic fundamentally altered British internet usage patterns. The normalisation of remote working has blurred work-life boundaries, with 42% of UK remote workers reporting difficulty “switching off” from digital devices. Children’s screen time increased by an average of 84 minutes daily during 2020-2021 and hasn’t returned to pre-pandemic levels. NHS Digital reported a 57% increase in children seeking help for anxiety related to social media between 2019 and 2023.
Types of Internet Addiction: Understanding Different Manifestations
Internet addiction manifests through five distinct patterns, each with unique triggers, behaviours and consequences. Understanding which type affects you helps target treatment effectively.
Cyber Relationship Addiction
Cyber relationship addiction occurs when online connections through social media, dating apps, forums or gaming communities become more significant and emotionally fulfilling than face-to-face relationships with family and friends. Sufferers invest excessive time maintaining virtual friendships, often with people they’ve never met, whilst neglecting real-world social obligations.
This addiction frequently emerges from social anxiety or poor offline social skills. With 84% of UK adults using social media platforms like Facebook, Instagram, and WhatsApp, there is a constant demand for relationship maintenance. Some individuals spend 4+ hours daily messaging, commenting and seeking validation through likes and replies.
Real-world relationships deteriorate as family dinners are interrupted by phones, partners feel neglected and friends stop inviting individuals who constantly check devices. Paradoxically, those who are most dependent on online relationships often report the deepest feelings of loneliness.
Warning signs include prioritising online friends over family, feeling more comfortable online than offline, excessive daily messaging with more than 50 exchanges, anxiety when unable to check social platforms, and maintaining multiple online personas.
Net Compulsions: Online Gambling, Trading and Shopping
Net compulsions encompass uncontrollable behaviours involving financial transactions online. Three primary manifestations dominate this category.
Online gambling addiction involves using betting websites, virtual casinos and gaming platforms compulsively. The UK Gambling Commission estimates 0.5% of adults—approximately 255,000 people—suffer from problem gambling, with online platforms significantly contributing to accessibility and addiction rates.
Online stock trading addiction manifests as compulsively monitoring markets, making impulsive trades and experiencing the dopamine rush of wins and losses. Day traders prove particularly vulnerable to addictive patterns, checking portfolios hundreds of times daily.
Online shopping addiction involves compulsive purchasing through platforms like Amazon, eBay and ASOS. UK consumers spent £126 billion online in 2023, with 12% reporting purchases they regretted within 24 hours.
These compulsions cause financial devastation, including debt accumulation, bankruptcies and strained family relationships. Many sufferers hide credit card statements, take secret loans and lie about spending patterns.
Warning signs include hiding financial statements, unexplained debt accumulation, preoccupation with checking financial apps, failed attempts to stop despite consequences, and lying about purchases or gambling activity.
Information Overload and Compulsive Research
Information overload addiction involves uncontrollable web surfing, database searching, Wikipedia rabbit holes and compulsive news checking. Sufferers feel compelled to consume endless information streams, jumping from topic to topic without retaining or making sense of it.
UK internet users consume an average of 74GB of data monthly, much of which involves passive scrolling without genuine engagement or learning outcomes. This addiction decreases work productivity through the inability to focus deeply on single tasks, creates decision fatigue and damages family time.
Warning signs include dozens of open browser tabs at all times, compulsive news checking every few minutes, inability to finish tasks without getting distracted, and anxiety about “missing” information.
Social Media Addiction
Social media addiction involves compulsive use of platforms including Facebook, Instagram, TikTok, X (formerly Twitter) and Snapchat. Sufferers experience FOMO—fear of missing out—seek validation through likes and comments, and spend hours scrolling feeds despite the intention to briefly “check in.”
The addiction mechanism involves variable reward schedules where you never know when you’ll receive a dopamine-triggering notification, creating slot-machine-like psychological hooks. UK users check their phones an average of 58 times a day, with social media accounting for 40% of that usage.
Social media addiction causes anxiety, depression and poor self-esteem from comparison with curated online personas. Sleep disruption from late-night scrolling becomes endemic, whilst reduced face-to-face social skills develop as digital communication replaces in-person interaction.
Warning signs include checking apps immediately upon waking, experiencing phantom vibration sensations, anxiety when the phone battery is low, unintentionally scrolling for hours, and measuring self-worth through likes and follower counts.
Online Gaming Addiction
Online gaming addiction centres on compulsive use of video games, particularly MMORPGs like World of Warcraft, competitive games like League of Legends, or mobile games with addictive reward structures. Gaming disorder became the first internet-related addiction officially recognised by the WHO in 2018.
The NHS reports treating over 700 children annually for gaming addiction, with typical cases involving 8-14 hours daily gameplay. The average UK gamer plays 8.8 hours weekly, but addicted individuals often exceed 40 hours, essentially holding a full-time gaming “job” whilst neglecting actual employment, education or social responsibilities.
Online gaming addiction causes academic failure through missed classes and unfinished assignments, job loss from absenteeism or poor performance, physical health deterioration, including obesity and vitamin D deficiency, plus repetitive strain injuries and sleep deprivation.
Warning signs include playing despite a desire to stop, irritability when prevented from gaming, lying about time spent playing, neglecting hygiene and meals, and experiencing withdrawal symptoms such as restlessness or anger when unable to play.
Recognising Internet Addiction: Symptoms and Warning Signs
Identifying internet addiction requires understanding the behavioural, psychological and physical manifestations that distinguish problematic use from ordinary digital engagement.
Behavioural Symptoms and Red Flags
Behavioural symptoms represent the most visible signs of internet addiction, often noticed first by family members, friends or colleagues before the individual recognises the problem themselves.
Excessive time online means spending significant hours engaged with digital content, often exceeding initial intentions. Sessions that begin as “quick checks” extend to hours of scrolling, gaming or browsing. Neglecting responsibilities follows, with work deadlines missed, school assignments incomplete, household chores abandoned and social obligations forgotten.
Loss of interest in previously enjoyed activities manifests as hobbies, sports and offline entertainment falling away. Escapism becomes the primary coping mechanism, using the internet to avoid real-life problems, stressors or negative emotions rather than confronting them constructively.
Secrecy and deception develop as individuals hide the extent of their internet use, minimising hours spent online when questioned, deleting browser histories, or sneaking online sessions during night hours.
Psychological and Emotional Indicators
Psychological symptoms reveal the mental health impact of internet addiction, often creating vicious cycles where addiction worsens mental health, which in turn drives more compulsive internet use.
Obsession and preoccupation refer to constantly thinking about the internet, online activities, or social media interactions, even when offline. Mood swings occur with irritability, agitation or emotional volatility when unable to go online or when internet access is restricted.
Depression and anxiety emerge or worsen, with feelings of loneliness, low self-esteem related to online interactions, and a need for validation through digital engagement. Escalating tolerance refers to the need for increasing amounts of time online to achieve the same level of satisfaction or stimulation.
Withdrawal symptoms manifest as restlessness, agitation, depression or physical discomfort when unable to access the internet. Diminished concentration makes it difficult to focus on tasks unrelated to the internet.
Physical Health Manifestations
Physical symptoms develop from prolonged sedentary behaviour, screen exposure and neglect of bodily needs.
Eye strain and vision problems result from extended screen time, including dry eyes, blurred vision, headaches and long-term vision deterioration. Sleep disturbances are endemic, with late-night internet use disrupting circadian rhythms, reducing sleep quality and causing chronic fatigue.
Musculoskeletal problems develop from poor posture during extended computer or phone use, including neck pain, back pain, carpal tunnel syndrome and repetitive strain injuries. Weight changes occur in both directions—weight gain from sedentary behaviour or weight loss from skipping meals and neglecting nutrition.
Vitamin D deficiency develops from insufficient outdoor exposure, particularly concerning in the UK’s limited sunlight environment.
Impact on Daily Life, Work and Relationships
The real-world consequences of internet addiction extend beyond individual symptoms to affect every aspect of life.
Academic or occupational decline manifests as falling grades, missed deadlines, poor work performance reviews and ultimately job loss or academic failure. Social isolation deepens as face-to-face interactions are replaced with online relationships, family connections weaken, and friendships fade through neglect.
Interpersonal conflict escalates with family members, romantic partners and colleagues frustrated by the individual’s constant device use, unavailability and neglect of shared responsibilities. Financial consequences accumulate through online shopping addiction, gambling debts, lost employment income or money spent on gaming subscriptions.
Understanding the Causes: Why Internet Addiction Develops
Internet addiction develops through complex interactions between psychological vulnerabilities, environmental factors and the internet’s inherent design features that exploit human psychology for engagement.
Psychological Vulnerabilities and Mental Health
Underlying mental health conditions create significant vulnerability to internet addiction, often leading individuals to use online engagement as an unhealthy coping mechanism.
Anxiety disorders drive individuals toward internet use as an escape from worry and fear. Online environments feel safer and more controllable than real-world social situations. Depression frequently co-occurs with internet addiction in a bidirectional relationship. Depressed individuals seek escape from negative emotions through online engagement, but excessive internet use worsens depression through social isolation and disrupted sleep.
ADHD creates particular vulnerability through impulsivity, difficulty with delayed gratification and attraction to the constant stimulation the internet provides. Loneliness and social isolation make online relationships and communities particularly appealing.
The Neuroscience: Why the Internet Becomes Addictive
Understanding the brain mechanisms behind internet addiction reveals why certain individuals struggle to control their usage despite negative consequences.
The internet triggers dopamine release in the brain’s reward system, the same neurotransmitter involved in substance addictions and gambling. Every like, message notification, level completion or interesting content discovery provides a small dopamine hit. Internet rewards follow variable ratio schedules—the most addictive reinforcement pattern identified in behavioural psychology.
You never know when the next rewarding experience will occur. This unpredictability drives compulsive checking behaviour because the brain anticipates potential rewards. Gaming companies, social media platforms and content recommendation algorithms deliberately exploit this mechanism to maximise user engagement.
Tolerance develops as the brain adapts to frequent dopamine releases, requiring more stimulation to achieve the same level of satisfaction. Withdrawal occurs when internet access is removed, as the brain has become accustomed to expecting regular dopamine stimulation.
Environmental and Social Contributors
External factors and life circumstances create conditions where internet addiction more easily develops and persists.
Availability and accessibility mean the internet is constantly present through smartphones, tablets and computers. Peer influence and social norms amongst teenagers and young adults normalise excessive internet use, making it difficult to recognise problematic patterns.
Escape from real-world problems drives internet use as an avoidance mechanism. Individuals facing unemployment, relationship difficulties, financial stress or trauma may retreat into online worlds where they feel more competent and in control.
Why Teens and Pre-Teens Are Particularly Vulnerable
Young people face unique vulnerability factors that make internet addiction especially concerning in this demographic.
Developmental brain changes during adolescence mean the prefrontal cortex—responsible for impulse control—isn’t fully developed until the mid-20s, whilst the reward-seeking limbic system is highly active. This creates a neurological imbalance favouring immediate gratification over long-term consequences.
Identity formation is increasingly occurring online, with teenagers developing their self-concept through social media feedback, online communities, and digital peer relationships. Peer pressure intensifies online, with fear of missing out driving constant connectivity.
Treatment and Support: Pathways to Recovery
Recovery from internet addiction is achievable through professional treatment, self-management strategies and strong support networks. The UK offers multiple pathways for accessing help through both NHS services and private practitioners.
NHS Mental Health Services and Referral Process
The NHS provides free mental health support for internet addiction through established pathways, though availability varies by region, and waiting times can be substantial.
Book an appointment with your GP to discuss concerns about problematic internet use. Your doctor will assess whether the behaviour meets criteria for intervention and can refer you to NHS Talking Therapies for cognitive behavioural therapy, Community Mental Health Teams for complex cases, or Child and Adolescent Mental Health Services (CAMHS) for individuals under 18 years.
You’ll receive an initial assessment within 18 weeks of your GP referral, according to NHS England targets; however, urgent cases receive priority. Treatment typically involves cognitive behavioural therapy delivered over 6-12 sessions, group therapy programmes, family therapy, particularly for adolescents, and psychiatric consultation if co-occurring mental health conditions require medication management.
For immediate support, contact the NHS England Addictions Helpline on 0300 123 1213 between 9am and 5pm, Monday to Friday, for guidance. NHS 111 provides urgent mental health crisis support available 24/7.
UK Charities and Specialist Support Services
Several UK charities provide specialised support for internet addiction and mental health concerns.
- YoungMinds focuses on the mental health of children and young people, including digital wellbeing concerns. Their Crisis Messenger service accepts texts to 85258 for 24/7 support, whilst the Parents Helpline on 0808 802 5544 offers guidance for concerned parents.
- Action on Addiction offers support for all types of addiction. Contact their helpline on 0300 330 0659 or visit actiononaddiction.org.uk.
- Samaritans offers 24/7 emotional support for anyone in distress. Call 116 123 free at any time.
- Papyrus Prevention of Young Suicide supports young people with mental health crises often linked to online pressures. HOPELINEUK can be reached on 0800 068 4141, with text support available on 07860 039967.
Internet Matters provides resources specifically for parents concerned about children’s online behaviour, offering practical advice for managing screen time.
Finding UK-Based Addiction Therapists
Private therapy offers reduced waiting times and specialised treatment for those who can afford the fees or have private health insurance coverage.
The British Association for Counselling and Psychotherapy (BACP) maintains a searchable directory at bacp.co.uk/search/Therapists where you can filter by addiction, location and availability. Sessions typically cost £40-£100, depending on the location and therapist’s experience.
The UK Council for Psychotherapy (UKCP) offers a therapist search at psychotherapy.org.uk/find-a-therapist with specialisations including behavioural addictions. Expect fees of £50-£120 per session.
Private CBT practitioners typically offer initial assessments lasting 90 minutes, costing £80-£150, with follow-up sessions of 50 minutes costing £50-£100. Treatment programmes usually span 8-12 sessions.
Cognitive Behavioural Therapy for Internet Addiction
Cognitive behavioural therapy represents the gold-standard treatment for internet addiction, focusing on identifying and changing thought patterns and behaviours that maintain the addiction.
CBT for internet addiction addresses cognitive distortions such as “I need to check social media constantly or I’ll miss something important” or “I can’t cope with stress without gaming.” Therapists help individuals recognise these distorted thoughts and replace them with realistic alternatives.
Behavioural interventions include gradually reducing internet use through structured schedules, identifying triggers that prompt compulsive usage, developing alternative coping strategies for stress, and building offline activities that provide satisfaction and social connection.
Self-Management Strategies and Digital Boundaries
Individuals can implement practical strategies to regain control over internet use, whether as standalone approaches for mild cases or as supplements to professional treatment.
Time management techniques include using built-in screen time monitoring on smartphones to track usage patterns, setting app timers that limit daily access to problematic applications, scheduling specific “online hours” with designated offline periods, and creating physical barriers such as keeping phones in another room overnight.
Developing offline activities provides alternative sources of satisfaction. Physical exercise, creative hobbies, reading physical books, engaging in social activities with friends and family, and taking nature walks all provide psychological benefits while helping to break internet dependency patterns.
Environmental modifications include deleting problematic apps from devices, using website blockers during work or study hours, and establishing device-free zones in homes, such as bedrooms or dining areas.
Support for Families and Friends
Supporting someone with internet addiction requires a balance between concern and autonomy, whilst protecting your own wellbeing.
Express concerns without judgment by choosing calm moments rather than confronting during internet use. Use “I” statements, such as “I feel worried when I see you spending entire weekends gaming,” and avoid accusations. Set clear boundaries about how their behaviour affects you.
Research treatment options to share when they’re ready, having information available about NHS referrals, therapists and support groups. Avoid forcing treatment, as lasting change requires internal motivation.
Family support groups, including Al-Anon UK, offer principles applicable to supporting anyone with addiction at al-anonuk.org.uk, whilst SMART Recovery provides a Family & Friends programme at smartrecovery.org.uk.
Building Healthy Digital Habits: Prevention and Balance
Preventing internet addiction and maintaining a balanced approach to technology use requires proactive strategies, self-awareness, and a commitment to prioritising offline wellbeing alongside digital engagement.
Cultivating Mindful Technology Use
Mindful technology use means engaging with digital devices intentionally rather than automatically, maintaining awareness of time spent online and the emotional impact of that engagement.
Before opening any app or website, ask yourself why you’re doing so. Are you responding to a genuine need for information or communication, or simply acting on habit or boredom? Set clear intentions for online sessions, deciding in advance what you want to accomplish and how long you’ll spend.
Regular digital audits involve reviewing screen time data on a weekly basis, identifying apps or websites that consume disproportionate time, and honestly assessing whether that time adds value to your life.
Setting Device Boundaries and Screen Time Limits
Practical boundaries protect against unconscious internet overuse and preserve time for offline activities that support wellbeing.
Device-free zones designate specific physical spaces where phones, tablets and laptops are prohibited. Bedrooms should remain screen-free to protect sleep quality, whilst dining areas encourage family connection during meals.
Scheduled offline hours might include the first hour after waking before checking devices, during meals with others, the final hour before bed, and designated weekend time blocks for outdoor activities or hobbies.
Notification management involves disabling non-essential push notifications that trigger compulsive checking. Keep only critical alerts such as phone calls or messages from key contacts.
Cultivating Offline Activities and Real-World Connections
Reducing internet use creates gaps in time and psychological need that must be filled with satisfying alternatives.
Physical exercise provides multiple benefits, including mood improvement through endorphin release, structured offline time, and opportunities for social connection through group activities or classes. Aim for 150 minutes of moderate activity weekly as recommended by NHS guidelines.
Creative pursuits, including art, music, writing, crafting, and DIY projects, engage the mind while providing tangible accomplishments and skill development. Face-to-face social connections remain essential for psychological well-being in ways that online relationships cannot replicate.
Nature exposure significantly improves mental health, reduces stress and provides natural dopamine through sensory engagement. The UK offers abundant green spaces, coastal walks and countryside accessible for day trips.
Building Resilience Through Balanced Living
Long-term protection against internet addiction requires addressing the underlying needs that drive excessive online engagement.
Develop healthy stress management techniques, including exercise, meditation, breathing exercises, journaling, talking with trusted friends, and professional counselling when needed. Address mental health concerns proactively rather than self-medicating through internet use.
Cultivate self-worth independent of online validation through achievement in offline pursuits, meaningful relationships, personal values alignment, and self-compassion practices that reduce dependence on external approval.
Maintain work-life boundaries, particularly if your job requires extensive screen time. Separate work devices from personal ones when possible, establish clear work hours with defined end times, and protect personal time from work encroachment.
Internet addiction represents a genuine behavioural condition affecting hundreds of thousands of individuals across the UK, but recovery is achievable through awareness, intervention and sustained commitment to balanced technology use.
This guide has explored the clinical definition and diagnostic criteria that distinguish addiction from heavy use, examined five distinct types of internet addiction from cyber relationship dependency to gaming disorder, presented UK-specific statistics revealing the scale of problematic internet use, detailed behavioural, psychological and physical symptoms requiring attention, and outlined comprehensive treatment options through NHS pathways, private therapy and self-management strategies.
The first step toward change involves honest self-assessment about your relationship with technology. If you recognise symptoms of internet addiction in yourself or someone you care about, remember that seeking help demonstrates strength rather than weakness.
Recovery requires patience, as internet addiction develops over months or years and similarly requires sustained effort to overcome. Setbacks are normal and don’t represent failure. What matters is consistent forward movement toward healthier patterns.
The internet provides immense value for communication, learning, work and entertainment. The goal isn’t the elimination of technology use, but rather developing a balanced relationship where digital engagement enhances, rather than replaces, real-world living.
If you’re experiencing internet addiction symptoms, contact your GP to discuss referral options, call the NHS England Addictions Helpline on 0300 123 1213 for guidance, or reach out to specialist charities including YoungMinds and Action on Addiction. Support is available, recovery is possible, and balanced digital living is achievable with the right tools and commitment to change.