How to Defeat Internet Addiction

Too much time spent online can cause a host of emotional and physical problems, damage personal relationships, and decrease performance at work or school. Nevertheless, Internet addiction is a growing issue. However, if you are struggling with the problem, you can overcome it by taking steps to limit your Internet usage, filling your time with alternative activities, and seeking support.

Internet addiction is a growing threat for children and adults worldwide. Learn more about why internet addiction exists, what causes, how it’s assessed and treated, and what parents can do to help prevent or reduce addictive behaviors.

The first thing most people do when left alone is browsing their social media feeds and checking the news. They are not asking How to defeat internet addiction?Instead 99% of what they look at when browsing the net will mean nothing to them after a few minutes. Start by limiting when you will allow yourself to use the internet, such as by keeping a diary of your internet use and specifying when you will allow yourself to log on. You can also remove the temptation to go online by shutting off devices, putting devices in another room to charge, or used apps which avoid phone addiction.

Technology is everywhere, and it is not going away. Teenagers stare down at their iPhones, or keep their eyes glued to a tablet or laptop, instead of observing the world around them.

Manage Your Phone Usage

  1. Make a list of personal inventory of things Internet addiction is keeping you from:

Make a list of activities you used to enjoy or need to take on but can’t because of all of the time you’ve been spending online. This isn’t meant to make you feel bad, but rather to provide motivation for cutting down on your Internet usage.

  1. Set goals with schedule time:

Unlike some addictions, total abstinence may not be the answer for Internet addiction, since the Internet is used for so many purposes in daily life. However, you can and should decide on an appropriate amount of time to set aside for personal Internet usage.

  1. Omit any time that you must use the Internet strictly for work, business, or school.
  • Make a list of all of the other obligations you have and desired uses of your time, such as sleeping, time spent with friends and/or family, exercise, commuting, working or studying, etc.
  • Determine how much time per week you would ideally devote to these needs.
  1. Make a new schedule:

If Internet usage is taking up too much of your time, you can block the problem by filling your schedule with alternative activities.

  1. Set priorities:

Internet addiction can be curtailed if online activities are put in perspective in comparison with the rest of your life. Make a list of all the offline things you want to or need to do, and rank them in importance relative to time spend online.

  • Prioritize offline versions of activities over online ones.
  • You can also set priority tasks that you want to do prior to spending any personal time online.
  1. Abstain from any particular problem apps, sites, and habits:

If you know that you spend a significant amount of time on a particular kind of Internet usage, you may want to cut it out entirely. Internet games, social media, gambling, and shopping are common culprits, but any kind of Internet use can become problematic.

To get out of addiction use some apps which make you controlled your addiction towards phone. One of the best app iFocusMode. It will help you to engage with family members can also provide emotional and practical support to help you overcome your addiction.

Mobile addiction can cause a variety of physical problems. However, these symptoms might not appear suddenly or be obviously connected to being online.

  • Weight gain
  • Weight loss
  • Headaches
  • Backaches
  • Carpal tunnel syndrome
  • Neglecting sleep to get online


In addition to harming you emotionally and/or physically, Internet addiction can have detrimental effects on your personal and professional relationships.

  • Loss of a job or poor work performance due to time spent on the Internet
  • Decreasing performance at school
  • Trouble in a personal relationship (fighting because of time spent online, for instance)
  • A relationship has ended because of your Internet usage

Limit social media use avoid aimless browsing and give your time online a purpose, catch up on the news of the day or find the answer to that random question that’s been bothering you for ages.

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