5 tips for those who want to spend less time on the Internet

The deadlines are burning, degree of crying, and you laugh at memname pictures and promise myself that tomorrow I would take care of business. How to restore productivity when you need it?

In recent years, the media and psychologists talk a lot about dependence on the Internet. Have it all – serious adults, students and schoolchildren. Some people really spend there so much time that it affects all aspects of life. How serious is Internet addiction and what to do in order not to get lost in the world wide web? Let's talk about it.

What is the scope of Internet addiction?

the results of surveys, Internet dependence has reached epidemic proportions, especially among young people. Often with Internet addiction psychologists say about other unhealthy addictions, excessive gambling and a computer. In some countries, such as China, the situation is so serious that the government approved a set of rules aimed at limiting the use of Internet technologies among young people.

What is Internet addiction?

The Internet is helping to solve a variety of tasks. Every day we turn to him for household tips, help with learning and work. Some experts (SMM-specialists, programmers, bloggers) just can't live without it, as the Internet is their source of income. What's wrong with that? The problems start when the virtual world becomes more important than real human. Signs of an unhealthy fascination with the Internet a lot. Here are the key:

  • man plays online games late and as a result not getting enough sleep;
  • the progress in studies or career is on the decline since online activity can't concentrate on other things;
  • a rich virtual life leaves no time for fellowship with family and friends in reality.

Excessive Internet activity prevents the achievement of life goals. Even those people who have dependence has not yet reached a serious stage, may feel its negative impact. Before each of us from time to time is faced with a choice: spend the evening at home for show or to sit with colleagues in a bar, to sleep or to look through the tape in Instagram.

The Internet is always there. My eyes are drawn to the screen, even when we know that at this point you should be doing. Maybe not a big difference – to finish the work now or later, but in the long run, this behavior takes a dangerous turn.

Is it right to call the excessive use of Internet addiction?

Not all experts agree with the fact that habit often to go to the world wide web is a dependency.

In any case, the addiction to the Internet is difficult to equate to other uniquely destructive phenomena, for example, drug addiction and alcoholism that shape the person and the physical and psychological need. It is not clear whether the Internet and computer to be addictive like a narcotic.

If the person spends too much time at the computer, this may not be a major problem, but a result of something else; difficulties at work or in the family, anxiety disorders, depression, etc. Thus a person finds salvation in virtuality: plunging there, he feels safe and is regaining the feeling that maybe something to control around.

For those who can't have a relationship in real life, go into the network for online Dating. The inability to motivate yourself to study or work often causes distress and attempts to restore peace of mind through entertainment.

Is it possible to consider such behavior a real addiction or not, we will not argue. Leave this question psychologists and other relevant specialists. But something is for sure: that the communication technology does not become a problem over a need to work.

How to get rid of Internet addiction?

If you think that your time on the Internet exceeding all possible limits, or one of your loved ones is suffering from such problem is a call to action. Here are a few techniques that will help to return to life the lost balance.

1. Set a clear goal

First of all, you need to decide what you want to achieve by limiting access to the Internet to finish the school work, spend time with family, devote time to physical activity.

Write down goals on paper. Explain why their implementation is so important, how much better your life will be if they are to achieve. The point is to replace negative thoughts ("Again, this is my homework...") to positive ("If I do homework, I will feel more confident in the classroom").

Narrow purpose. For example, "I Will write the coursework for 20 minutes every day" or "I Will go to the gym three times a week."

2. Make a plan of action

Whatever the goal, it will need a plan. Students are helpful to hang in a prominent place and schedule a training plan. Working adults – a reminder of the work projects. Athletes – plan loads.

Write down how much time you should spend on a task each week, and what do you hope to achieve during this time. Note the periods of time when you will do important things, and not sitting on the Internet.

Most goals cannot be achieved at once, so start small: break a large goal into smaller tasks. Take time and patience.

To get involved in the work gradually. Set easily attainable goals so that they could cope, even if the day was tough. Start to work on the project for five to ten minutes every day. Start sports the load from one gym sessions a week.

3. Reward yourself for successful achievement of the goal

Once you have achieved your daily goal, don't forget to reward yourself for those that you love – a pleasant pastime on the Internet. Alternatively, you can try the Pomodoro technique: devote 25 minutes to the important work, then take a 5 minute break to rest.

By the way, planning breaks are also an important aspect. Getting started, resist the temptation to say: "I Will work every day for 4 hours without breaks, will be very much to do". It's not real. You might be able to hold this rhythm for a couple of days, but then the passion and the motivation runs out.

Be honest with yourself, because no one but you knows how much time is needed to restore energy. May suffice for your beginning one hour of active work, after which the rest of the night you can spend watching TV shows or instagram. Enjoy this time, knowing that honestly earned it, because you have reached your daily goal.

4. Make your addiction work for the benefit

Think about why the Internet is so attractive? Like online communication? Like to be a team and work together to defeat virtual opponents? Or you all the time I thumb through Twitter, because you want to be updated with the latest events?

Find a way to combine what you like to do on the Internet, with the rest of your life.

Find out what prevents you to change your behavior. Boring to learn alone? Exercise together with friends. Sign up for group courses to get the desired skill. Those who want, but still can not begin to play sports, often admit that they do not know what to do in the gym and feel awkward. Hire a personal trainer, he will show how to use the equipment, and helps to plan loads.

5. Enlist the support of others

Is an important factor in successful work is the support of loved ones. If someone you know is also struggling with Internet addiction, support people morally and congratulate when you see the progress.

To scold and blame someone for improper conduct – not the most effective way of motivation (and motivation too).

Your habits are in your hands, you have the power to change them!

Is older than a habit, the harder it is to destroy. Nevertheless, nothing is impossible. You might think that escaping from the world wide web will be Oh how difficult, but focus on the goals and action plan will help step by step to make life more productive. The important thing is to start!

A bad habit can be anything – even a smartphone. We have a material, which will teach you less distracted on the phone. I advise you to read it.