How to Avoid Internet Addiction

Two Parts:Limiting Your Computer TimePursuing Alternative Activities

While it may seem like everyone surfs the web these days, there is fine line between casually checking your social media pages and having a full blown internet addiction. If you fear that you may lose interest in other aspects of your life because you prefer to be on the internet, you may be on your way to an internet addiction. Luckily, there are ways to avoid living your life in front of the computer.

Part 1
Limiting Your Computer Time

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    Admit you are at risk of an addiction. More and more people in the world are becoming addicted to the internet. You are not the only one with this problem, it is becoming more and more common and more and more well known. Do not be embarrassed; find others with the same problem and help each other beat it.
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    Set aside limited time for computer use. Make sure not to turn it on too many times a week. If you have a laptop, make sure to put it somewhere that you can remember but not somewhere that you see every day. Try keeping the lid closed when you are not using it; when the computer is not looking at you, you are less likely to use it. If you have a desktop PC, try not to go near it or put something over it like a sheet.
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    Call people instead of sending instant messages or texts. Call a friend and ask them to go outside for at least 3 hours a day. This will distract you from the computer. If you're in school, try doing your homework together over the phone or in person.
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    Use an alarm clock or timer. Before using your computer decide on a time limit such as 30 minutes. Set the clock or timer and make sure that you get off the computer when the time is up. Alternatively create a shutdown timer shortcut on your desktop (google search "shutdown timer" for tutorials). This can be programmed to shutdown your computer after a predesignated time after it has been activated.
    • Every time you log on to different sites, set yourself a timer, and a small list of what you want to do within that time, and then try to make yourself log off when the time is up. Do this constantly, but try to reduce the amount of time you are on the page by 5 minutes each time.
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    Make copies of the information you need. If there are pages which you look at constantly for information, simply copy all the text and save it in a file, or even print it off. This will stop you from using the Internet so often, and it will stop you from drifting to another page.
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    Try using the computer at the library. You won't be as tempted to look at certain websites and they do have a limit on how long you can stay online. Also, the library is a good place to get some good books and magazines to read, so you won't be as tempted to be on the Internet at home.

Part 2
Pursuing Alternative Activities

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    Get a hobby or an interest that doesn't involve the internet, video games, computer, TV, cell phones, smartphones, iPads, or portable media players. Get involved with teams, clubs, sports, church, music, dancing, singing, etc. Go for a run with a friend or get exercise some other way. Go to bed on time and get a good night's rest. Keep up with the local events in your community. There may be talks, film screenings, concerts, local sporting events, and book signings etc. Find some, as long as it is not on the internet, and get involved.
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    Put your obligations first. If you are a student then do your homework and study. If you're in the working world, prioritize what you actually need to get done, rather than procrastinating with internet activities. Make a to-do list for each day and stick to it, only allowing yourself fun-focused internet time or distractions after you're through with your other obligations
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    Help with meals. Anything that gets you off the computer for a while will help and increase your confidence that you can stay off even longer. Cook or bake something one night for the family.
    • Don't eat meals at your computer! Eating at a separate place will help you to not go online.
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    Hang out with friends. Plan a trip to the bowling alley, mall, or ice rink. Get a friend to walk a dog with you for the afternoon. Avoid places that have free internet access such as coffee shops.
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    Plan family nights. Instead of watching TV or doing individual things during dinner time, eat dinner as a family on the table and plan games afterward.


  • Regulate your sleeping patterns. A lot of people lose sleep while on the internet and mess up their sleeping pattern. It will be beneficial to you as you will become more organized and self disciplined.
  • If you need to look up a topic, do it as fast as you can, but don't sit down. Stand up the entire time you're browsing, and don't allow yourself to sit down.
  • Make a list of reasons why you will be happier when you use the internet less.
  • Go out to the park or the beach and expose yourself to nature.
  • Remember to take breaks to eat, sleep, go to the bathroom, and take care of your hygiene.
  • Try to stay off websites that are addictive. If you have problems getting off of these sites, just have someone else block these sites using your built in Content Advisor or use the parental controls to control internet access and time on computer.
  • Get your friends and family to help by reminding you when you have been on a long time.
  • Turn off email notifications, subscriptions or anything else that may turn your attention to the Internet.
  • Think about the money you will save without having internet.
  • Put something (like a sheet) over your device when you are not using it. This can help you forget about your device and the internet and will also help in preventing your temptation.
  • Make a daily list. Add stuff on your list that doesn't involve the internet to achieve your goals.
  • Think about the time you have wasted by hanging on in the Internet and quit from social sites that make you addicted to them.
  • Avoid the sites you love and and make an Internet plan or commitment. For example, commit to using the internet on Saturday and Sunday only, but use the internet for important reasons like projects and homework research.
  • Try using an ordinary cellphone that can be used to call and text only (i.e. without internet access, ability to download apps, etc.). This will help limit the urge of always getting the chance to be online.
  • Let others know that you are hibernating from being online for some time until you cut the urge to be online always.
  • Keep busy with physical activities away from internet use.


  • After about 15 minutes on the computer, get up and stretch to prevent eye and muscle fatigue. Long periods of time with your hands at a keyboard or mouse can cause carpal tunnel syndrome and other serious disorders.
  • You may still need the computer for school/work or for a college project. That's fine, just don't overdo it.

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Categories: Internet