8 Tips to Stop Internet Addiction

You are spending too much time on the internet and feel like you are addicted to it. But you also need to use the internet for school or work and it’s a place you socially connect with others.

So how do you regain control and stop your internet addiction? In this article we share 8 tips to build a healthier relationship with the internet:

How to get a better tech-life balance

If you’re concerned about the amount of time you spend online, here are some tips on how to stop using the internet so compulsively.

Recognize you have a problem

If you’re using the internet excessively and it’s having a detrimental effect on your life, you need to recognize your internet addiction have a problem and commit to doing something about it.

For example, if you’re wondering how to reduce the amount of time you spend playing Xbox or how to stop looking at bad things on the internet, you’ve taken the first step.

You can also take our internet addiction test to see if you have healthy or harmful internet use.

Monitor your internet usage

Start by working out when you’re using the internet:

• Do you struggle to get up in the morning until you’ve scrolled through social media?
• Do you constantly check news sites for updates throughout the day?
• Do you get stuck on the sofa after dinner because you can’t stop internet shopping?

Keep a record of your usage by tracking the specific times of day you feel the urge to go online.

Identify your triggers

Try to establish why you’re using the internet at those times.

Identify what triggers you to go online. How are you feeling when you pick up your phone or log onto your laptop? And what impact does using the internet have on your mood and behavior?

Set time limits

After you’ve established when and why you’re going online, try to reduce your internet use each day. Our screentime guidelines can help you work out a healthy tech-life balance.

Make a resolution to completely stop visiting certain websites, and use settings on your phone or tablet to put time limits on other apps and platforms.

Control your notifications

It can be very difficult to ignore notifications – they’re an irresistible pull to your device and a huge distraction. In fact, it can take up to 25 minutes to regain focus after an interruption.

Review the notifications you have set up and either turn them off completely or limit the number of apps that can send you messages.

Ban screens from the bedroom

Making your bedroom a screen-free zone removes any temptation to scroll instead of sleep. Read a book at bedtime rather than browsing the internet, and buy an alarm clock instead of using your phone.

Keep the ban in place during the day too so you have a peaceful sanctuary. If you work from home, set up your office in a different part of the house or find a local co-working space.

Introduce new routines

Look at how you can swap your online habits for new routines:

• Plan a shopping trip instead of using the internet to make your purchases.
• Go to the cinema rather than watching a movie on Netflix.
• Meet up with friends in person as opposed to messaging them on WhatsApp.
• Swap a Teams call for a face-to-face meeting at work.

Find replacement activities

Another way to reduce the amount of time you spend online is to find replacement hobbies. You won’t be tempted to spend hours on aimless internet browsing if you’re pursuing other activities and interests.

Our hobby tool has plenty of ideas to inspire you.

Help for your internet addiction

If you’ve are still struggling to cut down on your internet addiction, we are here to help.

At Game Quitters, our specialist coaching programs can help you regain balance with technology.

These virtual group sessions cover how to take control of your internet use, improve motivation, build healthy digital habits and achieve your goals.

Limited spots are available so we can provide personalized coaching. There’s a separate program for families too.

To find out more about how we can help you, book a Gameplan call today.