How to Overcome Internet Addiction

Spending excessive time online can cause a variety of emotional and physical issues, affect personal relationships, and decrease work or study productivity. However, internet addiction is an ongoing issue. If you are struggling with this, you can overcome it by gradually limiting your internet usage, filling your time with alternative activities, and seeking help.

Create a list of things that the internet has prevented you from doing. Make a list of activities you used to enjoy or need to do but couldn’t because you’ve spent all your time online. This isn’t about making you feel guilty but rather motivating you to reduce your internet usage.

Set goals within an appropriate timeframe. Unlike other addictions, complete abstinence isn’t the solution for internet addiction, as the internet serves many purposes in daily life. However, you can and should decide on an appropriate amount of time to spend online.

• Do not count the time you must spend on the internet for work, business, or study.
• Create a list of all the activities you want to do, such as sleeping, spending time with friends and/or family, exercising, chatting, working, studying, etc.
• Determine how many hours per week are ideal for these activities.
• Consider how many hours you waste each week and how many hours you’d like to spend relaxing or taking care of yourself. With the remaining time, you can allocate an appropriate number of hours for internet use. You can apply this information to other methods for reducing computer time.

Create a new schedule. If internet usage is consuming too much of your time, you can address the issue by filling your schedule with alternative activities. Changing your routine with neutral activities can break your habit. For instance, if you usually spend every evening on the computer, change your schedule so that during this time, you go shopping, clean your house, or engage in other activities. This will help you stay away from your computer.

Use blocking tools. Asking someone or using a tool to block your internet access can be quite effective. Since blocking tools are external forces, they apply pressure and help you fill your time with alternative activities.

• You can set a timer for specific times when you want to use the computer. It might be difficult at first, but stay committed to your goal.
• Plan activities or events that will prevent you from using the computer. For example, if you know you typically use the internet in the afternoon, schedule important appointments during that time.
• There are many apps that can help you reduce your internet usage. For example, some apps have the ability to disable the internet during certain times.

Set priorities. Your internet addiction can be reduced by comparing your internet activities with the rest of your life. Make a list of activities you want or need to do, and prioritize them in a similar way to your internet time.

• For example, you might decide to read your favorite book instead of spending time online shopping for things you don’t need or want.
• Prioritize outdoor activities over internet use. For example, you could set a goal to meet your friends in person rather than chatting with them online.
• You could also set tasks to complete before going online. For example, tell yourself you’ll clean the garage over the weekend before browsing the internet.

Limit apps, websites, or harmful habits. If you realize you’re spending too much time online, you might want to eliminate this entirely. Games, social media, online gambling, and shopping are common culprits, but any form of internet use can become problematic.

Use reminder cards. Creating reminder cards about internet addiction and committing to stop using the internet can be a powerful way to limit your online time. Use numbered cards or sticky notes with messages to yourself and place them in visible spots (like on or near your computer, on the fridge, or on your desk) or carry them with you. Try messages such as:

• "Playing Game X wastes time that could be spent with my friends."
• "It's sad when I spend the whole night playing online games."
• "I won’t bring my laptop to bed anymore."

Exercise. Exercise offers many benefits. Regular physical activity can help you stay healthy, improve your mood, boost confidence, help you sleep better, and more. If you're struggling with internet addiction, exercise is also a great alternative activity.

Find a support group. Awareness of internet addiction is growing, and many new support groups have been established in various locations. Support groups for internet addicts provide a compassionate community, successful addiction recovery methods, and information about available support resources. Look for community centers in your area or ask a trusted person, such as a family member or doctor, to help you find a support group near you.

Consult a doctor. Doctors specialized in treating internet addiction can be very helpful in certain situations. A counselor can assist you in developing a plan to reduce your internet usage, encourage you to engage in other activities, and help you understand the habits and underlying reasons behind your addiction. Support groups or doctors can refer you to a counselor.

• Motivational interviewing and reality therapy are methods that doctors sometimes use to treat internet addiction. These techniques include open-ended questions, reflective listening, and other strategies to help you gain a better understanding of your issue.

Engage in family therapy. Internet addiction can negatively affect both you and your family, depending on your situation. In such cases, family therapy can help both sides understand and collaboratively address the issue. Family members also provide emotional and physical support to help you overcome your addiction. A counselor can guide you through family therapy or refer you to a specialist in this area.

Go to a rehabilitation center. With increasing awareness of internet addiction, rehabilitation centers have started offering programs to support internet addicts. Additionally, some areas offer "digital detox" camps. These provide a space without internet access, allowing addicts to reflect and learn how to overcome their addiction to the internet.

Medication treatment. Experts are still researching the causes and treatments for internet addiction. Currently, there is no widely accepted treatment for this addiction. However, medications like escitalopram, bupropion SR, methylphenidate, and naltrexone have been used to treat internet addiction in some cases. If you're interested in medication to address your addiction, talk to your doctor.

Track your online time. Today, spending time online is quite common. However, internet addiction means you're spending more time online than is necessary for work, study, or other healthy activities. You can assess if you’ve developed an addiction by recording how many hours you spend online each week and the impact that has on other activities. Excessive internet use can lead to:

• Spending more time online than you intend. For example, checking emails may consume more time than you'd like.
• Thinking about being online even when you’re engaged in other activities.
• Feeling the need to use the internet more just to feel satisfied and happy.

Look for signs that spending excessive time online negatively affects your mood or mental health. Excessive internet use can lead to various emotional issues. If you notice any of the following signs, you might be struggling with an internet addiction:

• Feeling uneasy, irritated, or frustrated when you're unable to access the internet or when you're trying to limit your usage.
• Using the internet to escape from or release emotional stress.
• Spending time online instead of participating in activities you need to do or once enjoyed.
• Feeling guilty, ashamed, or disgusted for spending too much time online.
• Struggling to quit even after several attempts.

Monitor signs that using the internet is harming your physical health. Internet addiction can result in several physical health problems. However, these symptoms may not appear abruptly or may not be immediately associated with online activities. Notable issues related to internet addiction include:

• Weight gain
• Weight loss
• Headaches
• Back pain
• Carpal tunnel syndrome
• Staying awake to use the internet

Recognize how internet use can damage your relationships. In addition to affecting both your physical and mental health, internet addiction can have negative impacts on your personal and professional relationships. Signs that you may be experiencing relationship issues due to internet use include:

• Reduced work productivity because of time spent online.
• Declining academic performance.
• Personal relationship problems, such as arguments over time spent online.
• Ending a relationship due to excessive internet use.
• Lying to others (family, friends, coworkers, etc.).
• Neglecting quality time with family and friends because of internet use.

Understand the signs of internet addiction in children. Since the internet is so widely accessible across various regions and age groups, children can also become addicted. However, parents or guardians can help manage their children's internet usage, and treatment is possible, especially when seeking professional advice. Signs that a child may be addicted to the internet include:

• Using the internet secretly.
• Lying about the time spent online.
• Getting upset or angry when their devices or internet access are taken away.
• Desiring to be online as soon as possible.
• Staying up all night to use the internet.
• Neglecting household chores, schoolwork, or other responsibilities.
• Forming relationships online, particularly when real-life relationships are broken.
• Losing interest in activities they once enjoyed.