Arts and crafts. You’ll find that making stuff, even if it’s just silly paper mache sculptures or origami, will not only help relieve your need for endless video gratification, but will make you feel much more fulfilled. [5] X Research source Painting or drawing. Creating is positive; watching endless videos is not. You can gain a sense of real fulfillment by engaging in creative arts, while simultaneously removing yourself from the situation (i. e. having nothing better to do, or even having a void in your life) that is causing your video addiction. [6] X Research source Reading. Read a paperback book or listen to an audiobook. [7] X Expert Source Chloe Carmichael, PhDLicensed Clinical Psychologist Expert Interview. 29 May 2019.
If you don’t have friends interested in playing, you can always just show up at a local park with a basketball and shoot some hoops. Find a local intramural league for your sport of choice. Locate a local establishment for some shuffleboard, chess, checkers, or even “cornhole” if you’re not into the more physical sports.
Get friends interested in playing music with you. This is another way to benefit your social life while eliminating your addictive behavior. Playing music not only can help you treat your addiction directly, but also has benefits such as refining your time management and organizational skills, which can in turn help you manage what you do other than losing yourself in YouTube. If you used to play an instrument, dust it off and start practicing again. Take music lessons. Always wanted to sing better? There are lots of voice coaches out there. [12] X Research source [13] X Research source Rather than watching YouTube videos, tape yourself playing or singing and post videos of your creativity.
Leave the phone or tablet at home when you’re going out for a hike or a walk around the lake. [15] X Expert Source Mental Health AmericaNon-Profit Organization Expert Interview. 29 May 2019. Even though we think we’re doing something solely outdoors or generally active, there are usually still opportunities, even, say, camping, for logging on for some of those addictive videos. When you go to lunch at work, take a magazine or book to the cafe instead of your tablet; even if you’re planning to read a book on that Kindle Fire, it’s way too easy to start browsing the videos as well.
Getting out and having a week or even a day or two with absolutely no access can be great for breaking the cycle. Getting completely away from the ability to feed your addiction can help you control your use, rather than having to live completely tech-free. [17] X Research source
Musculoskeletal problems. Headache. Repetitive stress injuries. Vision problems. [20] X Research source Give yourself permission to let other people know that you’re limiting your screen time, too! For example, if a friend invites you to join an online community, thank them but let them know that you’re trying to spend less time on your screen. [21] X Expert Source Chloe Carmichael, PhDLicensed Clinical Psychologist Expert Interview. 29 May 2019.
If you have a smart home device (like Alexa), program it so it reminds you when it’s time to go screen-free. [22] X Expert Source Chloe Carmichael, PhDLicensed Clinical Psychologist Expert Interview. 29 May 2019.
Get time management software. There are programs available that can track your time spent on different applications, so you can have an accurate idea of what you’re spending the most time doing (or not doing). [23] X Research source Use an “internet nanny” service, such as Net Nanny or K9 web protection. These are parental control programs which can set blocks on certain websites, or control the amount of time certain applications are available each day. Use the internet to further yourself, rather than getting swept up in entertainment for instant gratification. The internet is a gold mine of current information, history, and every other kind of knowledge there is. Use it to learn. [24] X Research source
Has your bodily hygiene gotten worse? Have you begun to neglect your hair, nails, teeth? Look at your eating habits. Behavioral addiction can lead to less awareness of the sustenance you are putting into your body. Do you have sudden mood changes? Irritability, especially when you are unable to engage in your addiction, depression, and anger can be signs that you have a problem. [28] X Research source
Non-addicts will see a negative behavior and want to eliminate it. If you have an addiction you may find yourself rationalizing why it’s not a problem-which can mean that it is. [29] X Research source
Is your work suffering? Do you ever miss work as a result of your need for video streaming? Do you spend less time engaging in other physical activities? Often an addiction will lead to a sharp decrease in time spent exercising, going to events, or other social and physical activities. [30] X Research source
