If you are worried about missing an urgent phone call or text, set your phone to silent, but with an exception to ring or buzz for phone calls or texts from certain contacts.
While social media apps are convenient for staying connected, they can also cause you to hop on the internet much more frequently than you normally would. You may notice a big difference in your internet habits by simply deleting the apps. [6] X Expert Source Tiffany Douglass, MAFounder, Wellness Retreat Recovery Center Expert Interview. 10 March 2020.
If the temptation to browse is strong and you find yourself absentmindedly logging on, always unplug your wifi router for a portion of the time you are at home. Unplugging is also a good option if you have other household members who want to cut back on their internet usage.
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.
Going for a walk in nature Calling a friend to talk Taking a bubble bath Engaging in a favorite hobby Tuning into the present[12] X Expert Source Wes PinkstonCertified Holistic Life Coach Expert Interview. 18 January 2022.
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. [16] X Research source You feel worried that you might miss out on something if you don’t check the internet regularly. [17] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Tracking the time you spend on the internet can help to make you more mindful of your usage and this strategy might also make it easier to prevent an addiction from getting out of hand. [19] X Expert Source Tiffany Douglass, MAFounder, Wellness Retreat Recovery Center Expert Interview. 10 March 2020.
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. Set a reminder in your phone so you know when to start and stop. [21] X Expert Source Wes PinkstonCertified Holistic Life Coach Expert Interview. 18 January 2022.
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.
