ComputerAddiction.org

Welcome

ComputerAddiction.org has been the most respected support resource on the internet since 2001. Our new site is currently being built. In the meantime if you require assistance, try some of our basic steps to overcoming computer addiction:

Fix The Underlying Problems

• All addictions are mainly caused by anxieties that arise from other issues. Addictive behaviors - drinking alcohol or obsessively checking email - provide very short term enjoyment and satisfaction. It is the mind’s (short term) way to deal with a build up of stress. This anxiety build up may be caused byrelationship, work, social, financial, or any other sources.

• An addictive approach doesn’t solve any of the problems, and only leaves the individual with less time (and inclination) to face their problems. Working with a trained professional - to deal with and resolve these underlying issues - is a much more intelligent way to cope, and will help end the underlying cause of a computer addiction.

Establish a Routine

• Sticking to a morning, lunch, and evening routine will be another, less obvious way to combat a computer addiction.Routines can help ‘ground’ your life towards productive activity, and in turn it wil make you less susceptible of the urges of addiction.

• If you start (and end) your day following a strong routine, you are also more likely to remain in control throughout. Example routines might be waking at a set hour and taking a walk before breakfast, or having a bath or shower directly after dinner. Whatever works best for you is okay, but stick to it religiously.

• Your routine should be clearly visible from your workstation, for it to remain the most effective.

Control your Sleeping Habits, and Make Sure You Get at Least 8 Hours’ Sleep

• Having erratic or reduced sleeping hours can increase the symptoms of computer addiction — it can also lead to a worsening cycle of addiction.

• As part of your routine, set strict retiring and sleeping times. Place a reminder of these in your routine near your computer, and stick to these times regardless of all the most important of deadlines.

• It may help to set alarms for both waking and ending your evening activities before, retiring to sleep.

Plan Your Day Early, and Away From the Computer

• Before you are about to begin using a computer is the time when you will be most in control. Use this time wisely to establish yourself in productive ways for the day.

• Keep as much of your diary, to-do lists, and other important planning information offline as possible. Use hard-bound diaries, iPhones, and other organizers to maintain a distance. You might wish to print off instructions such as these.

• If you need to, go to a park, cafe, or somewhere else away from a computer, to help gain further perspective.

• Establish and write down the most important things to achieve, for that day.

• Decide in advance how much time you will be using the computer, and when you will cease using it. Turn your computer off completely when not required for your work. Setting an alarm for this time can be useful — just make sure you set the alarm in a distant room, so you can’t merely jump up to turn it off.

• Most of us need to check our emails early in the day, to see what needs to be done. We rarely need to re-check it that day, as 24-48 hours is an acceptable time to reply. Make a conscious decision only to check your emails once (or more if required) during the day.

• Consider a separate email account for fun emails, subscriptions, and other non-work activities. Set aside the end of the day for any further looking at these, as well as forums, games, online networking, and other likely addictive online activities.

Make use of Natural Breaks

• If you find you are caught up in your online activities, it may seem impossible to stop. However, you can more easily break your addiction with the aid of physical distance between you and the cause of the addiction (in this case the computer).

• Make use of natural breaks to achieve this — such as going to the bathroom, getting water, tea, or food, when others speak to you, or when answering the telephone. You will find that once in a different room, you will be more in control of your actions, and more able to reaffirm yourself to your routine you have set.

Be Clear About Your Real Priorities

• Computer addiction is difficult to break because each activity seems full of many small, possibly rewarding discoveries. In this sense, computer addiction approximates gambling and other addictions, where the possibility of a reward propels the gambler, regardless of overall return. In addition, each online activity literally fills our visual screen, blocking all other activities as semingly peripheral, dull, and unimportant.

• Take care to remind yourself of what you would otherwise be accomplishing, or enjoying, if you were not on the computer. Make a list that is clear when you work - for instance post it on your desktop or near your screen.

Make Large Changes

• If you have tried all of these steps, and still find it hard to break an internet addiction, consider making more substantial changes to your life to regain control. For instance, you might sell or dismantle your home computer, or move house to somewhere without a computer or internet access. In this way, you will need to go to work, a library, or internet cafe to complete online tasks - substantially decreasing the amount of time you will spend online.

• Consider living with people who will make you stick to a healthy lifestyle — by active assistance or through your desire to make a good impression. If this is too drastic a step, you can also try to move your computer work desk to a high traffic area, such as a corridor or living space, or face your screen visible to others, to encourage supervision and help break its hold over you.

Get Outside Help

• Consult a health professional. Online you can find tips and support at ObsessObsess.com

Stay tuned for our relaunched website in December, 2008.