Go Ask Alice!: Internet addict? Help me stop clicking!
- Losing track of time while online or spending more time online than you planned
- Feeling angry, tense, or depressed if you can't access a computer
- Insatiable desire for more computer equipment or software or more time online
- Lying to friends, family, or coworkers about how much time you spend online
- Logging on to as a way to avoid other problems
- Neglecting regular activities like chores, sleep, hanging out with friends, exercise, or sex
There is no official diagnosis for Internet addiction, but some mental health professionals believe that compulsive internet use is a common disorder. Internet "addiction" seems to come in different forms that focus on excessive gaming, gambling, email, instant messaging (IM), cyber relationships, or other virtual preoccupations. According to experts at Texas State University, signs that you may have a problem with Internet use include:
- Keep track of time.
To start out, you may want to use a journal to keep track of how much time you spend online. For example, each time you log on make a note of how long you spend online. How much time to you spend on IM, email, games, or other websites? A journal can help you get an accurate picture of the extent of your Internet use. Is there a particular day or time that you chat a lot, like late at night or on weekends? You can also use the journal to record and compare time spent on other daily activities (school, work, meal, sleeping, etc) versus online. Armed with this information, you can set realistic goals for reining in your Internet use. - Reach out to friends and family.
Your instinct to reconnect with friends is right on point. Internet junkies may feel cut off from friends and family in their real lives. Cultivating real-world relationships has several advantages. Foremost, hanging out with friends can give you a deeper sense of connectedness and camaraderie that may be fleeting or artificial online. Having fun with your friends may also put a spring back in your step and help you feel less irritable. As an added bonus, spending time with friends in the flesh will fill up your day and leave less time for you to go online. - Losing track of time while online or spending more time online than you planned
- Feeling angry, tense, or depressed if you can't access a computer
- Insatiable desire for more computer equipment or software or more time online
- Lying to friends, family, or coworkers about how much time you spend online
- Logging on to as a way to avoid other problems
- Neglecting regular activities like chores, sleep, hanging out with friends, exercise, or sex
- Make a plan.
If you want to cut down your Internet use, there's no need to go cold-turkey. Your plan to limit time on the web to an hour a day is a good start. To reach your goal, you may want to schedule a particular time for when it's ok to log on, for example one hour after dinner. You may even want to set a timer at the opposite side of the room. When your time's up, you will have to get up from the computer to turn off the alarm. Alternatively, you could schedule your Internet session before another appointment or commitment so you have a concrete reason to sign off on time. - Stay busy.
To avoid get caught in the Net, think of other fun ways to occupy your time. Do you enjoy playing a sport, reading, or cooking? Perhaps now would be a good time to pick up new hobby or skill. If you miss the chatting aspect of IM, think of other ways to connect with people. For example, you could send a letter to a friend the old fashioned way or make a regular phone date with a relative.
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