Computer addiction is becoming an increasingly common phenomenon as more and more people have personal computers. Personal computer does not necessarily refer to a typical desktop or laptop computer; the term can also refer to tablets, smartphones, game consoles, and even televisions (eg smart televisions or Smart TVs) because they all share the same and addictive functionality as computers. Using a computer can be useful and productive, but if you become addicted to it, you can be seriously affected in many aspects of your life. Fortunately, there are several ways you can follow to overcome computer addiction, without giving up using it completely or permanently. To overcome this, you need to be self-disciplined and need support from others, and sometimes professional help.
Step
Part 1 of 3: Avoiding Computer Use
Step 1. Limit computer time
While it may be difficult at first, it is the first step to recovering from computer addiction. Keep in mind that you don't need to stop using your computer completely. Just set a “wise” usage time limit for now.
- You can set the limit by turning on the timer. When the alarm sounds, close the application and shut down the computer. Go and do something else.
- You can ask a family member, friend, or roommate for help confirming a time limit. They can take your computer and keep it for a set period of time, or make sure you don't use the computer for a set period of time.
- Try to find more activities for yourself. The busier you are, the less time you have available to use the computer.
- Ask friends and family members about a “wise” or safe period of time to use the computer each day. Try limiting computer use to two hours or less.
Step 2. Only use the computer for mandatory tasks or work
You may need a computer for work or school. In this situation, use the computer for as long as necessary for the purpose. Otherwise, shut down or save your computer.
- You can remove programs you don't need for work (eg games or entertainment software).
- You can ask a friend or family member to enable passwords or parental controls to prevent you from accessing non-work/task related websites or programs.
Step 3. Restrict where to access/use the computer
Depending on your addiction, you may find it helpful to limit where you use your computer. For example, if you only use your computer in public, you can refrain from behaviors or activities that are easier to do in a closed setting, such as cybersex, online gambling, or watching movies.
You can discipline yourself to use a computer in the kitchen, library, coffee shop, or just a friend's house
Step 4. Keep a computer usage diary
Record the date, time, and duration of computer use. Also, write down how you feel before, during, and after using the computer.
- By writing down how you feel before using the computer, you can identify the things that prompted you to use the computer.
- Once you identify triggers, you can avoid them so you don't have to use a computer.
- If you can't avoid recognized triggers, choose another activity instead of using a computer.
Step 5. Make a plan to modify your behavior
Overcoming addiction is not easy and requires a plan. You can try a simple plan (eg stop using the computer immediately). However, slower paced and more methodical plans have a higher chance of success in dealing with computer addiction.
- Determine how long and often you will continue to use the computer.
- Set the types of activities that can be done while you are using the computer.
- Create a calendar for overcoming addiction. You need to "wean" yourself off the computer by using it for an hour (or less) each week.
Part 2 of 3: Finding Other Ways to Spend Time
Step 1. Exercise
Exercise can be a great activity to distance yourself from the computer. In addition, exercise keeps the body healthy and helps release endorphins, hormones that make you feel happy.
- Try activities that can be compared to activities you enjoy on your computer. For example, if you like computer games that require you to explore new places, try hiking in the woods.
- If you like computer games that you can play with other people, try team sports.
Step 2. Take up a new hobby
Enjoy creative activities such as making music or creating art. If you don't know where to start, join a class. You can also ask friends to do certain activities together if you don't want to try them out on your own.
- If you enjoy creating designs on a computer, you might like the art class.
- If you use your computer to read and learn about the world, try visiting a museum or attending a class/lecture.
- If you shop online frequently, head to the city center or the nearest mall.
Step 3. Find new forms of entertainment
If you enjoy playing online games, try playing board games with friends or at a nearby game store. If you enjoy watching movies on your computer, head to the theater to watch movies live.
Step 4. Spend time with friends
Choose friends who have healthy relationships with computers. Make plans to spend time together outdoors and try things that aren't related to or require a computer.
- If you enjoy playing together, play board games or other outdoor games.
- If you want to watch a movie, visit the nearest cinema.
- You can also cook together or go to a restaurant, go for a walk, or even listen to music on a CD or record player.
Part 3 of 3: Finding a Computer Addiction Treatment
Step 1. Recognize the signs of computer addiction
Realizing or knowing that you are indeed addicted to computers is not easy. Maybe you just want to reduce the frequency of computer use than usual. However, the degree of addiction will affect your difficulty leaving or reducing computer use. Symptoms of computer addiction include:
- Feeling engrossed (until self-conscious) while using the internet, including maintaining a presence on social media and future online activities.
- Experiencing mood swings or feeling restless and depressed when you can't use a computer.
- Computer use negatively affects important relationships, as well as family and work life.
- Using computers to escape real-life problems or severe emotional states.
- Spending more time using the computer than you should.
- Hide computer usage from family and friends.
- Feeling the need to use a computer to be happy or satisfied.
Step 2. Join a support group
There are various support groups around the world for people with computer addiction. Groups like this don't require members to pay a fee, and you can connect with people with similar addictions/problems.
If possible, look for groups that meet in person. If you need to use your computer to access online groups, there's a good chance you'll end up using your computer longer than you should
Step 3. Get counselling
Find a therapist in your city who can work with you to overcome your computer addiction. You may be able to take private therapy sessions or join group therapy for people who are struggling with computer addiction.
- Some therapists accept health insurance.
- Online directories can help you find a therapist in your city who specializes in addiction.
Step 4. Get support from the people in your life
Talk to them about your addiction. Let them know that you are concerned about your own behavior and need their support to change it.
- You can ask loved ones to help you monitor your computer usage. For example, you might say, “I'm afraid I'll become addicted to computers. Will you keep an eye on my habits and stop me if I start having fun using the computer?"
- You can also ask loved ones to spend some time together so you can keep yourself busy with activities that don't involve a computer. For example, you might say, “I want to find positive ways to spend time without a computer. Will you spend some time with me without a computer? We can go for a walk once a week or have dinner together every night."
- Ask loved ones not to take you on activities that require a computer while you are recovering. You might say, “I know you don't have a problem with using computers, but I'm really having a hard time getting over this addiction. Can you not use the computer when you are near me or at least not chat with me when you are on the computer?"
