Ways to Avoid Developing Internet or Computer Addiction
Internet addiction is a common problem that can be just as damaging as any other form of addiction. If you are concerned that you are too dependent on the internet, there are several strategies you can use to curb your internet usage. Let's read to the end How to Avoid Internet Addiction
Start by limiting when you will allow yourself to use the internet then turning off your device or unplugging your wifi cable.
Tracking and Restricting Internet Usage
Record how much time you spend on the internet
Record the times, sites or apps you accessed, your emotional state online, what prompted you to go online, and how much time you spent using the internet. Review the logs after 1 week to check for patterns and to become more aware of how much time you are actually spending on the internet.
Set a timer to help you limit the time you spend online.
One way to limit the time you spend on the internet is to set a 1-2 hour block of time during which you are allowed to access the internet and use a timer to track it.
Create distractions for yourself to delay internet use.
Tell yourself that you can check the internet in 15 minutes and keep putting off internet access for as long as you can stand. While you're waiting, distract yourself with something, like tidying your desk, finishing homework, or washing the dishes.
Reduce how often you check the internet in 15 minute increments.
If you check the internet multiple times throughout the day, then cutting back to checking it only once or twice a day may be too drastic. Instead, you can start by gradually weaning yourself off and extending the time you wait to check the internet by 15 minutes at a time.
Removing the Temptation to Explore
Turn off your smartphone, tablet and computer during social activities.
If you're spending time with family or friends, turn off your device or at least leave it alone and place it out of sight, such as in your pocket, in your wallet, or in another room.
Charge devices in other rooms at night to prevent bedtime browsing.
If you frequently browse the internet on your phone while lying in bed, don't do this by charging your phone in another room of the house. Read a book (paper) or magazine, or use relaxation techniques to help you relax at night.
Remove social media apps from your phone.
If you find yourself picking up your phone and going to the internet every time you receive a notification then delete social media apps on your phone. Make it a rule that you can only check this application on your computer.
View 1 website at a time instead of opening multiple tabs.
If you tend to view one website, then open another tab, then another, and another, you might benefit from limiting yourself to one tab at a time. If one website redirects you to another, close the old tab.
Block time-wasting sites in your internet browser.
If you want to avoid accessing time-consuming sites, you can block them by changing the settings in your internet browser. The method for this will vary depending on the type of browser you are using and whether you are using a Mac or PC.
Turn off your home wifi access to prevent internet usage completely.
Unplug the router and set a timer for 1, 2, 3 hours, or how long you want to stay offline, then plug the wifi back in when you're ready to use it again.
Developing Healthy Habits
Replace internet use with healthy activities.
Exercising, reading books, writing, studying, knitting, and doing crossword puzzles are better alternatives than mindlessly browsing the internet.
Use relaxation techniques to reduce stress and anxiety.
Yoga, meditation, progressive muscle relaxation, and deep breathing are all great ways to relax when you're feeling stressed. Instead of reaching for your smartphone or laptop when you're feeling stressed, try using one of these techniques to calm yourself down.
Reach out to friends and family to build more direct connections.
If you want social interaction, call a friend and make plans to do something fun or arrange a family dinner. If you don't have friends or family you can turn to, look into special interest groups you can join. Attend face-to-face meetings to connect with other people who share your interests and make new friends.
Watch for signs of internet addiction and seek help if you see one.
Watch for signs that you may be addicted and act immediately to curb your internet usage. If strategies for overcoming internet addiction don't work for you, talk to your doctor or therapist for help. You may be addicted to the internet.