Although the Internet allows users to access information and entertainment, the Student Counseling Center of the University of Texas at Dallas notes that excessive use of the technology can become an addiction. Before you experience addictive behavior, such as neglecting loved ones or activities in lieu of computer time or lying about the amount of time you spend on the Internet, find methods to reduce the use of the computer as a comfort or distraction.
Track Time Online
Discover how much time you actually spend on the Internet and uncover factors that lead to the desire to "lose yourself" on the computer. Texas State University's Counseling Center recommends keeping a journal to log your Internet sessions. Each time you sign on to the Internet, note the date, time and sites you're visiting. Record how you're feeling before you sit down at the computer to determine if you're using the activity as a way to alleviate boredom, find companionship or soothe yourself after a professional or personal conflict or setback.
Set Limits
Once you've determined you're spending too much time online, the Ohio State University Extension suggests setting limits to curb Internet use. Keep a timer by the computer and only allow yourself a limited amount of hours to spend on the Internet each day or week. Encourage family members to hold you accountable by moving the computer to a common area in your home where others will see your activity and remind you to stick to the schedule.
Block Access
If you're unable to self-monitor your Internet use, the Indiana University Health Center recommends using passwords or Internet options to block your access to the sites that you visit most often, such as chat rooms or gaming, pornography or gambling websites. Advise a family member or roommate to turn the computer off at a certain hour, or to remove the computer mouse or keyboard from the premises, to prevent you from accessing the computer excessively when everyone is away or asleep.
Keep Busy
Find activities to keep your mind off of the Internet. Invite friends to meet you for lunch as opposed to conversing in chat rooms or via email. Take a photography, cooking, karate or dance class that will not only introduce you to a new time-consuming hobby, but also give you the opportunity to make "real life" friends as opposed to acquaintances you only converse with on message boards or while playing video games online. Make a pact with yourself to spend at least two to three hours on non-computer-related activities for every hour you spend on the Internet.
Seek Help
Consult a physician if self-help tactics or the intervention of family and friends haven't successfully curbed your Internet use. The Student Counseling Center of the University of Texas at Dallas notes that a mental health professional can determine if there's a cause for your Internet addiction, provide therapy for underlying issues or connect you with a support group to offer additional assistance for the compulsive behavior.
References
- Texas State University Counseling Center: Internet Addiction
- Ohio State University Extension: Untangling the Web for Internet-Addicted Adolescents
- University of Texas at Dallas Student Counseling Center: Self-Help for Computer Addiction
- Indiana University Health Center: Internet Addiction and Gambling
