Limit your time

1. 1
   Limit your time on the computer. This may seem difficult at first, but it’s the first step to recovering from computer addiction. Remember that you don’t need to stop using the computer altogether, just set reasonable limits for now.^[1]

   • You can set a limit by setting a timer. When it goes off, close and turn off your computer. Walk away and go do something else.
   • You can ask family, friends, or roommates to help you enforce the limit. They might take the computer away from you for designated periods of time or make sure you’re staying away from it during designated hours.
   • Ask friends or family how much time they think is reasonable for you to spend on the computer each day. Try to limit your computer time to two hours or less.
2. 
   2
   Only use the computer for necessary tasks. You may need the computer for work or for school. If this is the case, use the computer as much as you need to for those particular applications. Otherwise, put it away.^[2]

   • You can uninstall programs that aren’t necessary to your work, such as games or software for entertainment.
   • You can ask friends or family to set a password or “parental controls” to block you from accessing websites or programs that aren’t related to your work.
3. 
   3
   Limit where you can use the computer. Depending on the nature of your computer addiction, you may benefit from limiting where you use the computer. For example, if you only use the computer in a public place, you may refrain from behaviors that are easier to do in private, such as cybersex, online gambling, or watching movies.^[3]

   • You can commit to only using the computer in the kitchen, at the library, in a coffee shop, or at a friend’s house.
4. 
   4
   Keep a computer usage diary. Write down the dates, times, and duration of your computer usage. Also write down the way you were feeling before, during and after each session of computer use.^[4]

   • By writing down your feelings before a computer session, you can help identify things that trigger your computer usage.
   • Once you’ve identified the triggers, you can avoid them to help avoid computer use.
   • If avoiding the triggers is impossible, you can choose another activity to replace computer usage.
5. 
   5
   Create a plan for modifying your behavior. Overcoming an addiction isn’t easy, and it requires a plan. You may try a simple plan, such as quitting cold turkey; however, it’s more likely that a slower, more methodical plan will be successful for computer addiction.^[5]

   • Establish how much and how often you’d like to continue using the computer.
   • Establish what kinds of activities are acceptable to continue doing on the computer.
   • Create a calendar for overcoming your addiction. You may want to wean yourself off of the computer by using it for one hour less per day each week.