Omit any time that you must use the Internet strictly for work, business, or school. Make a list of all of the other obligations you have and desired uses of your time, such as sleeping, time spent with friends and/or family, exercise, commuting, working or studying, etc. Determine how much time per week you would ideally devote to these needs. Consider how much time you have left per week, how much time you want to set aside for relaxing or personal use. From the remaining time, set aside an appropriate number of hours for personal Internet use. You can then apply this information to other methods to cut back on the time you spend online. Set a timer on your phone so you only stay plugged in for a specific amount of time.
You can set an alarm clock to go off at a certain point when you think you should get offline. [6] X Research source It might be difficult at first, but stick to the goal. Plan necessary activities or events so that they will prevent you from being online. For instance, if you know you tend to start browsing aimlessly in the afternoons, schedule important meetings and appointments for that time. There are a variety of apps you can use to cut back on your Internet use. [7] X Research source For instance, some of them work by shutting down Internet capabilities for a predetermined period.
For example, you may decide that you want to get around to that book you’ve been meaning to read rather than spend another hour shopping online for things you really don’t need or want. Prioritize offline versions of activities over online ones. For instance, set a goal of spending more time with friends in person instead of interacting with them via social media. You can also set priority tasks that you want to do prior to spending any personal time online. For instance, tell yourself that you will spend the weekend cleaning out the garage before getting online.
“Playing X game is taking away time I could spend with friends. ” “I’m not happy when I spend all night online. ” “I won’t take my laptop to bed tonight. ”
Motivational interviewing and reality therapy are techniques sometimes used by counselors to treat Internet addiction. [13] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source [14] X Research source These methods involve a therapist providing open-ended questions, reflective listening, and other techniques to help you understand your problem better.
Be online longer than you intended. Checking your email, for instance, turns into hours of browsing. Think about being online even when you are doing other activities. Need to use the internet more and more just to have the same level of satisfaction or enjoyment
Feeling restless, angry, irritable, etc. when you don’t have as much time online or try to cut back. Using time online to escape or to relieve an emotional problem. Getting online instead of other activities you need to do or used to enjoy. Feelings of guilt, shame, or disgust due to time spent online. Inability to cut back after repeated attempts.
Weight gain Weight loss Headaches Backaches Carpal tunnel syndrome Neglecting sleep to get online
Loss of a job or poor work performance due to time spent on the Internet Decreasing performance at school Trouble in a personal relationship (fighting because of time spent online, for instance) A relationship has ended because of your Internet usage Lying to others (significant others, family, coworkers, etc. ) about your Internet usage Neglecting time with family or friends in order to be online
Sneaking around to get online Lying about time spent online Anger or irritability when electronic devices or Internet privileges are taken away A strong desire to get back online as soon as possible Staying up all night to be online Refusing or forgetting to do chores, homework, or other tasks Forming new bonds with people online (especially when offline relationships deteriorate) Loss of interest in activities the child previously enjoyed
