How to beat internet addiction

[Ilovefruitytea]

Just that really. I'm absolutely addicted to consuming information online! Has anyone successfully beat this problem and moved on to a more mindful way of consuming information? I'm not on social media any more, but my main problem is YouTube and generally reading the news.

What has worked for you guys? What rules do people have? What techniques?

Thank you!

It's an ongoing problem for me.

IME the biggest factor is whether I have anything else to occupy my time. The devil abhors a vacuum: I'm far worse when I haven't got anything engaging to do (or when I think I haven't). If your basic problem is that you don't have enough to do--well, that's your answer. Take up a class for which you have to do homework, apply for new jobs or whatever.

I suspect part of my problem is ADHD, so I've also started listing all the work stuff I need to do as bullet points, with a target start and finish time for each. I aim not to spend more than an hour on each item at a time, even if it means going back to it again the same day, so I don't get too tediumed-out. After believing I didn't have anything to do, I then realised I have a couple of years' worth of emails to sort and potentially file--there's a kind of satisfaction in getting folders emptied.

If it's work time rather than personal that you're wasting, being in a shared office can help. I used to think I managed to do lots of slacking under the radar in the office, but this was nothing compared with what happened when I WFH (and being entirely by myself, there was no structure to the day to ease me away from the internet if I did succumb). Build in little incentives, eg if you can spend an hour on project X and not go on the internet once, you get a pastry from the snack van. On paper I'm a bright adult, but I acknowledge that in this regard I have to treat myself like a naughty child behaving for rewards.

Would changing your phone to a none smart one help?

Following!

I feel like this. Like I need constant ‘input’. I’ve switched to podcasts or audiobooks for the times I need to be getting on with stuff.
I force myself to watch something and leave my phone in the kitchen.
I’ve also taken a book out of the library so I have to read it before I get fined (or renew it). I work better to deadlines and suspect I have some adhd traits as well.
I love information and know so much stuff. I think I annoy people because often, when they want to tell me something they’ve heard, I already know it and can expand on it.

Thank you everyone for your replies! Very helpful.

I’m a newly minted SAHM to a toddler, but this problem has been there for at least 15 years, ever since the internet came into our lives, and then the smartphone made it a thousand times worse. I’m planning to replace it with a dumb phone which I’ve already bought but I need to set it all up and I don’t have the time as toddler requires all the attention and also I need to use WhatsApp to communicate with family abroad. I’m planning to transition to a dumb phone in the next five years though when DD is older and I have time to faff with the settings and get WhatsApp on laptop etc.

Thank you doggirl that’s so helpful! Do you set rules for yourself such as not to go online until all your to dos are finished? I also suspect I have ADHD. I made lists all the time, and then I ignore the lists and sit there during nap time and go online!

If you're not actually in a paid job at the moment, that does put a slightly different complexion on things in that at least you're not short-changing your employer or (presumably) failing to get stuff done that you've been tasked with. I just drifted through my 14 months off when DD was a newborn--I didn't feel like there was anything I 'should' be doing at the time, but in hindsight would have felt better to achieve more than just going to a couple of baby activity sessions a week and HV appointments.

Is part of your problem at the moment that you feel a bit shut in/ isolated, and going online helps you feel vicariously connected/ active? As we're going into warmer and longer days, it'll be possible to be more active for real. I would sometimes find it a bit daunting the thought of sorting stuff for a day out when DD was littlemy (probably) ADHD problem with getting started, as well as the world and its dog going on about how difficult it is to go out with a babybut was fine once I got going. Going for a proper outing as in a train to another town, was always more enticing than sitting at the same old cafe I'd been to millions of times already.

In hindsight I kind of wish I had made a commitment to do more with my mat leave than 'just' be a mother--DD was an easy baby, and frankly I didn't need to devote my 112 waking hours a week to her. So the suggestion to take a class or similar still stands.

Re 'rules'yes, but it's important to be realistic. You need to strike a balance between keeping yourself from temptation, and setting yourself up for failure by being too strict on yourself. So allow yourself a certain amount of internetting after X tasks or Y minutes on taskssome people actually set alarms to help them keep to target.

I like what you said about letting yourself just be during mat leave. I think I’ve been putting unnecessary pressure on myself to be productive as a SAHM but actually I should just enjoy the early years. I’m going to focus more on experiences with DD like going to a cafe or library rather than feeling like I have to do housework tasks. On an unrelated note, does it get easier with a small child? Mine is 20 months and easier than when she was a baby, but leaving the house still takes forever.

I’m also reading a book “Internet Addiction for dummies” and I’ve only just started but I thought it was interesting that they say that as screens are so addictive, people get conditioned and stop enjoying real life! That was a light bulb moment for me. I’m going to see what they suggest at the end of the book as techniques.

Have a look at Digital Minimalism by Cal Newport. While he’s mostly interested in social media, there is a wider discussion about the ‘attention economy’ and bringing a more conscious approach to how you use and consume the internet.

Great thread.

I also feel the need for ‘input’ - I see a pattern…

I talk to anyone even if they not look interested
I put the radio on if it’s quiet…
Or a podcast
Sometimes I just tap or bang things

Does anyone else recognise this??!

Same! Always have to have something to listen to. Right I’ve decided I’m going to do Cal Newport’s 30 day digital detox and then carefully curate what I look up online once a week. Who is with me? I’ll be back in 30 days t update you all!

Glad to know it’s not just me OP.

Digital detox - I’d like to join you. Have you done one before?

Hey OP - how did your detox go?? I’m thinking of doing one myself but am pretty nervous if I’m honest!

I noticed that I need to listen Youtube or something else even if it's inconvinient for me - when I wash the dishes, the noize of water cover the video's sound, but I continue to listen... I can't sleep (!) without something playing in my headphones. So I really need to have digital detox (but I have no idea how to do it bc my work is related with the internet directly).
So the way is simple: spend more time with friends and family without gadgets at all. Couple of weeks ago I was at the wedding and all the guests were busy talking with each other, eating and dancing. Also I want to try to spend time with my husband without usual activities such watching TV, playing video games - want to try have more camping activities.

Actually, it is good that we noticed the probleM - this is the first step of solving it.