For a week, carry around a small notebook. Each time you use your computer, write down what you’re doing, how long you’re doing it for, and whether or not this is a necessary task. You may spend 20 minutes replying to e-mails for work, a task which is vital to your professional career. Before and after this, however, you may spend 30 minutes total browsing Facebook. [2] X Research source Be honest. You do not have to show your journal to anyone else. The goal here is for you to assess where your time is going and how to alter that time. For example, you may be shocked to realize you spend 2 hours a day total on social media sites. If you feel that’s too much, from here you can set a goal to cut that back to an hour. See if you can reach that goal the following day. [3] X Research source
If you have downtime at work, do not immediately get on Twitter or Facebook. Instead, spend some time away from your computer. Go for a short walk. Read a book for 10 minutes. Call a friend to chat. [4] X Research source When you’re home alone, try to consciously schedule breaks when you’re working on the computer. For example, after 2 hours of computer usage promise yourself you’ll take a 20 minute walk with the dog. This will pull you away from the screen and give you a break. You can even set a timer to help yourself stay on track. [5] X Research source When you are on your computer, set timers to remind yourself to take breaks. For example, you may set an alarm or alert to go off every 30 or 45 minutes, reminding you to get up and walk away from your screen for a bit.
Pick a specific timeframe where you will not use your computer. It can be helpful to choose the same timeframe each day. For example, every day after work from 5 o’clock to 7 o’clock you’ll be off your computer. [6] X Research source The most important time away is your end time for the day. Pick a time to be completely done for the computer for the day, and commit to staying off from that time until you wake up the next day. It might be hard at first. Many people learn to use technology as their single source of downtime. Engaging in activities you enjoy can help. Cook or bake something. Go for a long walk. Read a book. Do a puzzle. Call a friend you haven’t talked to in awhile.
Know exactly what you want to do online before getting on the computer. If you want to update your Facebook status, plan to update your status and then move on. If you want to buy a Valentine’s Day present for your boyfriend, know what you’re looking for and where to look before opening your computer. If you want to catch up on the news, bookmark a few news websites you enjoy reading and check those as soon as you get online. [7] X Research source If you occasionally enjoy simply browsing the internet, you can still do so. However, set time limits for yourself. For example, you can allow yourself 90 minutes a day to simply go online. Set a timer for yourself and get offline when the timer goes off. At first, this might take some discipline but you’ll come to enjoy your newfound self control.
If you depend on the computer for your job, try RescueTime. This is an analytics application that can break down what you’re doing on your computer each day and for how long. This can be quicker and simpler than tracking your computer time yourself each day. You can use RescueTime to see how you’re improving as you strive to spend less time online. [9] X Research source SelfControl is an application for Macs that blocks troublesome websites. It’s similar to other ad-ons in that you block a site for a set number of hours. However, it’s much harder to disable. You cannot get rid of SelfControl by deactivating the timer or restarting your computer You simply have to wait for the allotted time to pass. If you frequently disable or delete similar browser ad-ons, SelfControl may work for you. [10] X Research source
When you have to work to do on the computer, make that the priority when you get online. Promise yourself you won’t open Facebook until you’ve sent out that work-related e-mail. Avoid playing a game of The Sims if you haven’t uploaded the new design to your company’s website. [11] X Research source It can be awkward to avoid procrastination at first. Many people are chronic procrastinators and the instant gratification of something like a game or social media is more enticing than work. It may take you a few days to get in the hang of prioritizing properly. If you fail to do so at first, keep trying. Eventually, this small change can add up to less hours a day on the computer.
Make a rule about no phones out during mealtimes, even if you eat alone. [14] X Research source On occasion, go for a walk without your phone. If possible, attend a social event and leave your phone at home.
Promise yourself you’ll take a 15 minute walk 3 times a week. Try to honor this commitment no matter what occurs. This may feel more doable than a goal like, “I’ll spend an hour a day working out instead of using the computer. “[15] X Research source Scheduling tiny pockets of time can add up. You may find you enjoy your 5 minutes away from your laptop and you’ll begin to naturally desire to spend more time offline.
Start making concrete plans when chatting with people online. Instead of offering vague promises, like “Let’s get dinner some time,” offer a real plan. Say something like, “Are you free next Tuesday? Do you want to get dinner at 7 o’clock?"[16] X Research source MeetUp is a site where you can join groups based on your interests. From there, leaders of those groups plan face-to-face meet ups where you can make new friends. Try joining MeetUp and attending some events. [17] X Research source You can also use online applications to plan events. Use Google Calendar or Facebook to schedule a game night, for example. [18] X Research source
If you have internet addiction, you may feel a compulsive to be online all the time. You may experience anxiety and depression when separated from the computer. When using the computer, you may feel euphoric and isolated from the rest of the world. People suffering from internet addiction are also dishonest about how they spend their time. If you find yourself lying to others about your time online, you may have internet addiction. [19] X Research source Make an appointment with a therapist if you display any of the above symptoms. You can ask for a referral from your doctor or call your insurance company and ask for a list of providers in your network. If you are a student, you may be entitled to free counseling through your college or university.
