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Internet addiction is a common problem that can be just as damaging as any other form of addiction. If you are concerned that you may be too dependent on the internet, there are several strategies you can use to curb your internet usage. Start by limiting when you will allow yourself to use the internet, such as by keeping a diary of your internet use and specifying when you will allow yourself to log on. You can also remove the temptation to go online by shutting off devices, putting devices in another room to charge, or unplugging your wifi. Developing healthy habits can also help you to cut back on your internet use and feel better overall.

Tracking and Limiting Internet Use

1. Set a timer to help you limit the time you spend online. One way of limiting the time you spend on the internet is to set up a 1-2 hour time block during which you are allowed to access the internet, and use a timer to track it. If you can limit your internet use to this time of day only, it may drastically reduce the total time you're spending online.

For example, you might limit your internet use to the hours of 3:00-5:00 pm daily and make the internet off limits at other times of day.

Or, you could break your internet use into 2 time blocks, such as from 9:00-10:00 am and 7:00-8:00 pm daily.

2. Create distractions for yourself to postpone internet use. Tell yourself you can check the internet in 15 minutes, and keep postponing internet access for as long as you can stand. While you wait, distract yourself with something, such as tidying your desk, completing a homework assignment, or loading the dishwasher. This strategy may help you to cut back on your overall internet usage without much effort.

Tip: Avoid distracting yourself with things that are like using the internet, such as computer or video games. Try to do something immersive that does not involve looking at a screen.

3. Decrease how often you check the internet in 15 minute increments. If you check the internet many times throughout the day, then cutting back to checking it only once or twice per day may be too drastic. Instead, you could start by gradually weaning yourself and extending the time you wait to check the internet by 15 minutes each time. This may help you to reduce your overall internet use in a less jarring way.

For example, you could start by waiting 15 minutes to check the internet, then wait to check it again for 30 minutes, then wait 45 minutes, then wait 1 hour, and so on.

See what feels comfortable for you. You may be able to increase your time in 20 or 30 minute increments, or you might find that you need to increase it more gradually, such as 5 minutes, then 10 minutes, then 15 minutes, and so on.

Removing the Temptation to Browse

1. Charge devices in another room at night to prevent bedtime browsing. If you often browse the internet on your phone while lying in bed, prevent yourself from doing this by charging your phone in another room of the house. Read a book (a paper one) or a magazine, or use a relaxation technique to help you wind down at night.

Did you know? Bedtime browsing can interfere with your ability to fall asleep and stay asleep due to the blue light that your smart phone emits, so stopping bedtime browsing may also help you to sleep better.

2. Look at 1 website at a time instead of having multiple tabs open. If you tend to look at one website, then open another tab, then another, and another, you might benefit from limiting yourself to one tab at a time. If you are one a website and it leads you to another one, close the old tab. This can help you to avoid going back and forth between multiple sites and wasting time.

3. Block time-wasting sites on your internet browser. If you want to avoid accessing sites that take up a lot of your time, you can block them by changing the settings in your internet browser. The method for tis will vary depending on the type of browser you use and whether you use a Mac or PC. By blocking time-wasting sites, such as social media, you may find yourself spending less time online.

Developing Healthier Habits

1. Replace internet use with a healthy activity. Exercising, reading a book, writing, studying, knitting, and doing crossword puzzles are all better alternatives to mindlessly browsing the internet. If you want to cut back on how often you are using the internet but aren't sure what to do with the extra time, identify a few activities that you enjoy and pick one to do instead when you're feeling the urge to go online.

For example, you could keep a knitting project in your purse and pick it up any time you find yourself wanting to check social media.

Or, you could keep a small paperback book with you during the day and read whenever you'd normally browse the internet.

2. Use relaxation techniques to reduce stress and anxiety. Yoga, meditation, progressive muscle relaxation, and deep breathing are all great ways to relax when you're feeling stressed. Instead of reaching for your smart phone or laptop when you are feeling stressed, try using one of these techniques to calm yourself. Other strategies you might try include:

Going for a walk in nature

Calling a friend to talk

Taking a bubble bath

Engaging in a favorite hobby

3. Reach out to friends and family to build more in-person connections. If you're craving social interaction, call up a friend and make plans to do something fun, or arrange a family dinner or game night. If you don't have friends or family who you can turn to, look into a special interest group that you can join. Attend in-person meetings to connect with other people who share your interests and make new friends.

Tip: Some people turn to the internet is because they feel lonely, but the internet is not a substitute for connecting with people in-person. Make sure to balance your virtual socializing with in-person socializing.

4. Watch for signs of internet addiction and seek help if you notice them. If you are concerned about becoming addicted to the internet, staying aware of the signs of internet addiction may help you know when to seek help. Be on the lookout for any signs that you may have become addicted and act right away to curb your internet usage. If strategies to overcome internet addiction don't work for you, talk with your doctor or a therapist for help. You may be addicted to the internet if:

Internet usage interferes with your normal daily activities, such as making you late for appointments, school, or work.

Staying up late browsing the internet becomes the norm and you get less sleep as a result.

You find it difficult to focus on other tasks, such as work or school assignments, because you keep logging on to check things.

Cutting back on your internet use makes you feel irritated or anxious.

You withdraw from social activities and lose interest in doing things you use to enjoy.

You feel worried that you might miss out on something if you don't check the internet regularly.

This article was co-authored by our trained team of editors and researchers who validated it for accuracy and comprehensiveness. wikiHow's Content Management Team carefully monitors the work from our editorial staff to ensure that each article is backed by trusted research and meets our high quality standards. This article has been viewed 545,704 times.

Updated: January 21, 2020

Overcoming internet addiction can be really hard, but by limiting your time on computers and keeping busy with other things, it'll be much easier. Try setting a timer when you're online, so you don't lose track of time and waste your evening. It's okay to go on the internet to entertain yourself sometimes, but make sure you finish your studying, work, and chores so it doesn't disrupt the important things in your life. You should also schedule time to hang out with your friends to give you quality time away from the internet. Start a hobby that doesn't involve technology, like playing a sport, learning a musical instrument, or drawing, if you don't already have one. This will give you something fun to do when you're not online. For more tips, including how to have fun with your family without the internet, read on!

Thanks to all authors for creating a page that has been read 545,704 times.

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Internet addiction is a common problem that can be just as damaging as any other form of addiction. If you are concerned that you may be too dependent on the internet, there are several strategies you can use to curb your internet usage....

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