What can I do to stop spending time online?

Dear Reader, 

Fire up your browser, and a world of videos, games, news, and friends is just a few clicks away. In many ways, the internet has helped to build connections between people and communities that would never otherwise have met—online dating platforms, community forums, and social and professional networking sites are just a few examples. However, spending too much time online can run the risk of taking away from other aspects of your life offline, such as friends, family, and work. Frequent internet use becomes problematic when it starts to cause you to feel unhappy, anxious, or distressed, or when it affects your personal or professional life. Fortunately, some strategies like tracking your time online and making plans with people in real life can help you unplug. Keep reading to learn more! 

What are the problems with excessive internet use? 

With so much information and entertainment at your fingertips (literally), it can be challenging to disconnect. However, too much time online can hurt your social, physical, and mental well-being. Retreating behind the screen can weaken social relationships in real life, reduce intimacy with family and friends, and lower satisfaction with work, school, and living environment. Staying up at night to scroll may also contribute to insomnia and poor sleep quality. Additionally, excessive internet use can lead to eye strain and physical inactivity and may be associated with mental health conditions such as depression and anxiety. 

Is it okay to spend some time on the internet? 

It's generally recommended to limit your leisure screen time to less than two hours each day. That said, that isn’t a hard and fast rule. A healthier use of screen time is one that doesn’t negatively affect your sleep schedule, personal relationships, work responsibilities, and mental health. For some people, this could be as much as two to three hours a day. For others, it might be as little as 10 to 30 minutes. 

How can you spend less time online? 

As you’ve already done, acknowledging that your online retreat is hurting your life is the first step towards changing your relationship with technology. Here are some other suggestions you may find helpful in reducing your online lingering: 

• Track your time online: You could start by monitoring how much time you spend on certain apps and identifying patterns in your screen habits. Are there particular days or times that you’re online a lot, such as late at night or on weekends? Many phones and electronic devices provide data on your daily screen time, including app usage. You might also consider using a journal to keep track of your mood and how you feel after engaging with certain types of content.  
• Make a plan: Consider setting usage limits for your favorite digital distractions. You could also block out a couple of hours each day to go tech-free, like early mornings or before bed. Scheduling your internet session before another appointment or commitment may also help to hold you accountable for signing off on time. 
• Reorganize your digital space: Making distractions less accessible may help prevent you from being lured down the virtual rabbit hole. If you’re online to do work, only keep open tabs and windows that are immediately relevant. You might even switch off the Wi-Fi if you’re doing work that doesn’t require the internet. Turning off the notifications on your devices or storing those devices in another room can also help take your mind offline. Consider deleting bookmarks or shortcuts to your favorite getaways, reshuffling the app icons on your phone screen, or hiding the most enticing items in folders. You may even go as far as deleting them entirely.  
• Stay busy: Think of other fun ways to occupy your time. Do you enjoy playing a sport, reading, or cooking? Perhaps now would be the perfect time for a new hobby or skill. Volunteering can also be a meaningful and empowering way to rekindle or build new connections with your community.  
• Reach out to friends and family: Unplugging can be difficult, so consider asking loved ones to keep you accountable. Spending time with friends and family may also put a spring back in your step and help you feel a deeper connection with the world around you.  

You also don’t have to do this on your own. Consider asking yourself, does my internet use interfere with my day to day, or have my family or friends mentioned they’re concerned? If you said yes, you might consider talking to a health promotion specialist or mental health professional about your behavioral changes. You could have a solution-oriented conversation about how to reduce your time online. If you’re concerned that your attempts to cut back have been unsuccessful, you might seek out support from a mental health professional who specializes in compulsive behavior or internet addiction. They may have more focused strategies to address your needs.  

It may take time to untangle yourself from the net, but you’re off to a positive start. Here’s to unplugging and unwinding!