Internet was introduced for public use in the early 1990s as a groundbreaking technological advancement. Since then, billions of people have used the internet in one way or another, while some have ultimately become addicted to it. In the United States alone, 1 out of 8 Americans is considered to be addicted to the internet, which amounts to almost 40 million people.
Although the internet has undoubtedly offered us great convenience especially in the last two decades, the number of people that have become dependent on it is quite alarming. If you think you have a problematic internet usage, below are some ways on how to overcome this addiction and slowly revert back to healthier habits. This way, you can still take advantage of the internet’s numerous benefits without feeling heavily and poorly attached to it.
1. Do activities outside.
This is definitely the most efficient way of combating internet addiction, that is, to give less significance to your online life and reconnect with people offline by going out and doing exciting activities. This will not only give you the chance to interact and bond with your family and friends, but you also get to take your mind and hands off your smartphone and laptop while you spend quality time with them.
There are tons of activities you can do outside of the home and away from the addictive nature of your handheld device. For one, you can go camping by the lake with your family, or only have an afternoon picnic with friends. These activities come very inexpensively, as you won’t really need a lot but some waterproof tarps, snacks and heaps of fun and exciting games.
2. Make your priorities clear.
Internet addiction is much like any other addiction science-wise. According to a study done by Zhou et al. in 2012, internet addiction disorder alters some neural functions of the brain, which results in behavioral changes. The mind, however, is capable of motor learning, which enables it to create and rewire neural connections through training and repetition. Hence, thinking about your priorities and focusing on them can train your brain to aim its attention at them.
Making your priorities clear in your head and visualizing how you would feel when you achieve them are essential steps in adjusting your thoughts and actions towards your goals. For example, a post-graduate student must aim to work on the research paper due on the weekend first then spend 3 hours chatting online. Take this mindset every day, and you will see how productive you actually can be without being distracted by the internet.
3. Track your internet usage.
According to the American Psychiatric Association, the average American spends about 12% of their day online, which amounts to about 20 hours per week. People who are highly and unhealthily dependent on the internet pay so much more than this, which can take away their time from the more important stuff – such as spending time with their families, studying, and even sleeping.
Limiting your internet usage and tracking your online activities every time is a crucial step in overcoming internet addiction. It is essential to acknowledge that your internet use is problematic, as this is the initial step in addressing the dependency. Knowing that you spend too much of your day on the web will give you an honest perspective as you rethink on how to spend your time intelligently. To do this, you can create a daily schedule and stick to it. Set a timer for your online session and once that timer’s up, move away from your gadget and do something else. Follow this schedule strictly for days, and once you get comfortable with it, you can slowly limit your usage further to less and less time every day.
With how the internet has influenced modern times, it is not difficult to see how many people have become dependent on it. Studies tell us that internet addiction is as dangerous as any other types, but with the proper mindset, attitude, and support system, this is something that can be easily overcome.