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How to Overcome Internet Addiction

Last Updated: June 24, 2024 References

This article was co-authored by Wes Pinkston . Wes Pinkston is a Certified Holistic Life Coach and the Founder of Wes Pinkston Life Coaching. With more than five years of experience, he specializes in helping people achieve greater fulfillment and understand their full potential. He received his Holistic Lifestyle Coach Certification from The CHEK Institute. This article has been viewed 126,239 times.

Too much time spent online can cause a host of emotional and physical problems, damage personal relationships, and decrease performance at work or school. Nevertheless, Internet addiction is a growing issue. However, if you are struggling with the problem, you can overcome it by taking steps to limit your Internet usage, filling your time with alternative activities, and seeking support.

Controlling Your Internet Usage

Step 1 Develop a personal inventory of things Internet addiction is keeping you from.

  • 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.

Step 3 Make a new schedule.

  • 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.

Step 5 Set priorities.

  • 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.

Step 6 Abstain from any particular problem apps, sites, and habits.

  • “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.”

Step 8 Exercise.

Getting Help

Step 1 Find a support group.

  • 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.

Tiffany Douglass, MA

Tiffany Douglass, MA

Our Expert Agrees: If you're addicted to the internet, seek the help of a process addiction therapist. It can be nearly impossible to eliminate the internet from your life and work entirely, but your therapist will help you learn to find ways you can go online safely without it damaging your life.

Step 3 Engage in family therapy.

Identifying the Problem

Step 1 Track the time you spend online.

  • 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

Step 2 Look for evidence that time spent online is negatively impacting your mood or mental health.

  • 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.

Step 3 Watch for signs that Internet use is harming your health.

  • Weight gain
  • Weight loss
  • Carpal tunnel syndrome
  • Neglecting sleep to get online

Step 4 Recognize when Internet use is harming relationships.

  • 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

John Keegan

John Keegan

Online life can distort love and connection. Dating apps and social media create the illusion of endless options, fueling a tendency to always look for something "better". It can be tempting to prioritize polished online personas over real connections, but try to embrace people's nuances over online highlight reels.

Step 5 Learn the signs of internet addiction in children.

  • 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

Expert Q&A

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Avoid Internet Addiction

  • ↑ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3480687/
  • ↑ https://pdfs.semanticscholar.org/3fe7/7890b4d85ebae6196829084034a6a20aef55.pdf
  • ↑ https://www.mentalhelp.net/articles/internet-addiction-treatment/
  • ↑ http://netaddiction.com/
  • ↑ http://centerforparentingeducation.org/library-of-articles/kids-and-technology/how-much-time-internet-kids/

About This Article

Wes Pinkston

If you’re worried you have an Internet addiction, try setting time limits for your Internet use so you become less dependent on it. If you’re still having trouble, you can use a computer app that stops Internet access after a certain amount of time. You may also try filling your schedule with activities, such as cleaning or grocery shopping, during times you feel tempted to be online. Don’t worry if you can’t do it all on your own! It’s okay to seek help from a support group or counselor. To learn how limiting your Internet use can improve your health, read more from our Social Worker co-author. Did this summary help you? Yes No

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Essay on Internet Addiction

Students are often asked to write an essay on Internet Addiction in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Internet Addiction

Introduction.

Internet addiction is a growing problem globally. It refers to excessive use of the internet, leading to negative impacts on a person’s life.

The main cause of internet addiction is the desire for online social interaction and entertainment. Online games, social media, and websites can be very engaging.

Internet addiction can lead to poor academic performance, lack of social skills, and health issues like eye strain and obesity due to physical inactivity.

It’s important to balance internet usage with other activities. Parents and teachers can help by setting limits and promoting healthy habits.

Also check:

  • Paragraph on Internet Addiction

250 Words Essay on Internet Addiction

The advent of the internet has revolutionized human existence, providing limitless opportunities for learning, communication, and entertainment. However, this unprecedented access to information and connectivity has birthed a new form of dependency – internet addiction.

Understanding Internet Addiction

Internet addiction, also known as compulsive internet use, is characterized by excessive or poorly controlled preoccupations, urges, or behaviors regarding computer use and internet access. It is a psychological disorder that can lead to severe stress, anxiety, and a variety of other mental health problems.

Causes and Effects

The causes of internet addiction are multifaceted, ranging from the need for social interaction, escapism, or the thrill of exploring virtual realities. The effects, however, can be detrimental, leading to academic failure, job loss, and the breakdown of personal relationships.

Prevention and Treatment

Prevention is always better than cure. Encouraging healthy internet usage habits, promoting physical activities, and fostering real-life social interactions can help prevent this addiction. However, once addicted, professional help may be necessary. Cognitive-behavioral therapy has proven effective in treating internet addiction by helping individuals to identify and change patterns of thought that lead to compulsive behaviors.

In conclusion, while the internet has undoubtedly brought about vast benefits, it has also introduced new challenges. Internet addiction is a growing concern that requires our attention. By understanding its causes and effects, we can develop strategies to prevent and treat this modern-day affliction.

500 Words Essay on Internet Addiction

Internet addiction, also known as compulsive internet use, has emerged as a significant issue in the digital age. It is a psychological condition that involves excessive use of the internet, resulting in negative impacts on an individual’s life.

Internet addiction is characterized by an individual’s inability to control their use of the internet, which eventually interferes with their daily life, work, and relationships. It is not merely about the amount of time spent online but the obsession with internet activities to the point where it affects mental and physical health, personal relationships, and productivity.

Causes and Symptoms

The causes of internet addiction can be multifaceted. It can be a symptom of other underlying mental health issues like depression, anxiety, and stress disorders. The anonymity, ease of access, and perceived environment of acceptance and escape the internet offers can also contribute to its addictive potential. Symptoms may include preoccupation with the internet, inability to control online use, neglect of personal life, and emotional changes such as restlessness or irritability when internet use is limited.

Impacts of Internet Addiction

Internet addiction can have severe impacts. It can lead to a sedentary lifestyle, which can result in obesity, cardiovascular issues, and other health problems. It can also lead to sleep disorders due to late-night internet use. From a psychological perspective, it can increase feelings of loneliness, depression, and anxiety. It can also lead to academic or job failures due to a lack of concentration and reduced productivity.

Preventing internet addiction involves promoting healthy internet use. This can be achieved by setting time limits, taking regular breaks, and promoting a balanced lifestyle with physical activities and offline social interactions. Treatment for those already addicted often involves cognitive-behavioral therapy, which helps individuals identify problematic behaviors and develop coping strategies. In severe cases, medication may also be used under professional supervision.

In conclusion, internet addiction is a growing concern that requires attention. As we continue to embrace digital technology, it is crucial to promote healthy internet use and provide help for those struggling with addiction. It’s a call to action for researchers, mental health professionals, and society as a whole to understand and address this modern-day issue effectively.

That’s it! I hope the essay helped you.

If you’re looking for more, here are essays on other interesting topics:

  • Essay on Evolution of Internet
  • Essay on Life Without Internet
  • Essay on Influence of Internet on Children

Apart from these, you can look at all the essays by clicking here .

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