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This article was co-written by Wes Pinkston. Wes Pinkston is a total life coach and founder of Wes Pinkston Life Coaching. With over five years of experience, he specializes in helping clients achieve greater success and understand their true potential. He holds the CHEK Institute Total Life Coach certification.
There are 9 references cited in this article that you can view at the bottom of the page.
This article has been viewed 37,820 times.
Spending too much time online can cause a host of emotional and physical problems, affect personal relationships, and reduce productivity at work or school. However, Internet addiction is a long-standing problem. However, if you are struggling with this problem, you can overcome it by gradually reducing your Internet use, filling your time with alternative activities and seeking help.
Steps
Control internet usage
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Make a list of the things the internet has prevented you from doing. Make a list of activities you used to enjoy or needed to do but couldn’t because you spent all your time online. This is not meant to make you feel guilty, but to motivate you to reduce your internet time. [1] X Trusted Source PubMed Central Go to Source
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Set goals for the right time. Unlike other addictions, complete detox is not the answer to internet addiction, as the internet is used every day for so many purposes. However, you can and should decide to spend the right amount of time using the internet. [2] X Trusted Source PubMed Central Go to Source
- Do not count the time you have to use the internet seriously in work, business, or study.
- Make a list of all the things you want to spend time doing, like sleeping, being with friends and/or family, exercising, chatting, working or studying, etc.
- Determine how many hours per week are ideal for these needs.
- Consider how many hours you waste each week, how many hours you would like to spend relaxing or taking care of yourself. With the amount of time left, you can spend the right amount of time using the internet. You can apply this information to other methods of reducing computer hours.
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Create a new timetable. If using the internet takes too long, you can eliminate this problem by filling your schedule with alternative activities. [3] X Trusted Source PubMed Central Go to the source Changing your schedule with neutral activities can break your routine. [4] X Research Source For example, if you regularly play the computer every night, change your schedule so that during this time you will go shopping, cleaning the house, or other activities, This will keep you away from your computer.
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Use means of containment. Asking someone or something to stop you from using the internet can be quite effective. Since the means of containment is an external agent, it puts pressure on you, and helps you to fill your time with alternative activities. [5] X Trusted Source PubMed Central Go to Source
- You can set the timer at specific times when you want to play the computer. [6] X Research Sources It can be difficult at first, but stick to your goals.
- Plan necessary activities or events to prevent you from using your computer. For example, if you know you usually use the internet in the afternoon, schedule important appointments around that time.
- There are many apps that help you cut down on your internet usage time. [7] X Research Source For example, some applications have the ability to turn off the internet at certain times.
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Set priorities. The duration of internet addiction can be shortened if internet activities are compared with the rest of your life. Make a list of the activities you want or need to do, and organize them by the same importance as internet time. [8] X Research Sources
- For example, you might decide to read your favorite book instead of spending time online buying things you don’t need or want.
- Prioritize outside activities over internet use. For example, you could make it a goal to spend time with your friends instead of chatting with them online.
- You can also prioritize the tasks you want to do before spending time on the internet. For example, tell yourself that you will spend the weekend cleaning out the garage before surfing the internet.
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Limit bad apps, websites, or habits. If you know you’re spending too much time on the internet, you might want to stop it altogether. [9] X Trusted Source PubMed Central Go to source Games, social media, betting and online shopping are common culprits, but any type of internet use can turn into problem.
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Use reminder cards. Creating a reminder card about Internet addiction and being determined to stop using it can be a powerful way to limit internet time. [10] X Research Resources Using number cards or reminder stickers, write messages to yourself and leave them in a visible place (like on or near the computer, on the refrigerator, or on the table, etc.) ) or bring them. Try messages like:
- “Playing X game wastes time with my friends.”
- “It’s sad that I spend all night playing online games”
- “I won’t bring my laptop to bed anymore.”
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Do exercise. Exercise has many benefits. Regular exercise can help you stay healthy, improve your mood, boost your confidence, sleep well, and more. If you are battling Internet addiction, exercise is also a useful alternative. [11] X Trusted Source PubMed Central Go to Source
Get help
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Find a support group. Awareness of internet addiction is slowly growing, so there are now support groups set up in many places. Internet addicts support groups can provide a sympathetic community, successful addiction treatments, and information on addiction support resources. [12] X Trusted Source PubMed Central Go to a resource Search your local community center or ask a trusted person like a family member or doctor to find a support group in your area.
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See a consultant. A doctor trained in internet addiction treatment can be quite helpful in some cases. [13] X Research Resources Your counselor can help you develop a plan to reduce your internet time, increase participation in other activities, and understand your habits and causes for your addiction. Internet. A support group or doctor can refer you to a counselor.
- Motivational conversations as well as reality therapy are methods sometimes used by doctors to treat Internet addiction. [14] X Trusted Source PubMed Central Go to Source[15] X Research Source These methods include therapy that provides open-ended questioning, reflective listening, and other techniques to help you understand your problem better.
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Do family therapy. Internet addiction can have an adverse effect on both you and your family, depending on your situation. In this case, family therapy can help both parties understand and work through the problem. Family members can also be a source of emotional and physical support to help you overcome addiction. [16] X Trusted Source PubMed Central Go to Source A counselor can help you with family therapy or refer you to an expert in the field.
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Go to a rehab center. As awareness of Internet addiction gradually grew, addiction centers began to develop programs to support Internet addicts. In addition, there are “digital detox” camps in some localities. They provide an internet-free space for addicts to think and learn to overcome their Internet addiction. [17] X Research Source
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Drug treatment. Experts are still studying the causes and treatments of internet addiction. There is still no generally accepted cure for this addiction. However, drugs such as escitalopram, bupropion SR, methylphenidate, and naltrexone have been used to treat internet addiction in some cases. [18] X Research Sources[19] X Trusted Source PubMed Central Go to Source Tell your doctor if you want to take medication to treat your addiction.
Identify the problem
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Track the time you spend online. It is quite common to spend time online these days. However, internet addiction implicitly means that you spend more time online than you need for work, study or other healthy activities. You can tell if you’ve started to become addicted to the internet by recording the number of hours you spend online each week as well as the impact that time has on other activities. Spending too much time on the Internet can cause: [20] X Research Sources[21] X Research Sources[22] X Research Sources
- More hours of Internet use than you would like. For example, checking email messages takes too much of your time.
- Think about going online even when you are engaged in other activities.
- Need to use the internet more just to feel satisfied and happy.
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Look for evidence that spending time online has a negative effect on your mood or mental health. Using the internet too much can cause quite a few emotional problems. If you notice any of the following signs, you may be addicted to the internet: [23] X Research Source[24] X Research Source[25] X Research Source
- Feeling restless, annoyed, frustrated,… when you don’t have much time to go online or try to limit it.
- Take time online to escape or to release emotions.
- Go online instead of doing activities you need or used to enjoy.
- Feeling guilty, ashamed, or disgusted for spending time on the Internet.
- Can’t detox after many tries.
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Watch for signs that Internet use is harming your health. Internet addiction can cause a host of physical problems. However, these symptoms may not come on suddenly, or be clearly related to going online. Notable problems caused by Internet addiction include: [26] X Research Sources
- Weight gain
- Weight loss
- Headache
- Back-ache
- Have carpal tunnel syndrome
- Don’t sleep to go online
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Realize the internet hurts relationships. Besides taking a toll on your physical and mental well-being, Internet addiction also has a negative effect on your personal and professional relationships. Signs that you have a problem include: [27] X Research Source[28] X Research Source[29] X Research Source
- Reduced work productivity due to spending time using the Internet.
- Study downfall.
- Trouble in personal relationships (eg fights over time online)
- Lost a relationship because of your Internet use
- Lie to others (important people, family, co-workers, etc.)
- Not spending time with family and friends because of Internet use.
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Learn the signs of internet addiction in children. Since the Internet is quite common in many regions and ages, everyone can become addicted to the internet, including children. However, parents or guardians can help control children’s Internet use, and treatment is possible, especially with expert advice. Signs that a child may be addicted to the internet include: [30] X Research Source
- Sneak online
- Lying about Internet time
- Irritated or upset when their electronic devices or internet are taken away
- Would love to play the Internet as soon as possible
- Stay up all night to go online
- Don’t want or forget to do housework, homework, or other chores
- Form new relationships with people online (especially when real-life relationships break down)
- No longer interested in activities that were once enjoyed by the child.
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This article was co-written by Wes Pinkston. Wes Pinkston is a total life coach and founder of Wes Pinkston Life Coaching. With over five years of experience, he specializes in helping clients achieve greater success and understand their true potential. He holds the CHEK Institute Total Life Coach certification.
There are 9 references cited in this article that you can view at the bottom of the page.
This article has been viewed 37,820 times.
Spending too much time online can cause a host of emotional and physical problems, affect personal relationships, and reduce productivity at work or school. However, Internet addiction is a long-standing problem. However, if you are struggling with this problem, you can overcome it by gradually reducing your Internet use, filling your time with alternative activities and seeking help.
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