30 Days toward a Soft Addiction Solution

[revolution32]

I thought I'd start a thread about my approach to getting past my internet addiction. I currently spend maybe ten hours a day online. I work from home and my field of work only demands two to four hours a day online.

My goal at the end of thirty days is to reduce the amount of time spent at my computer or watching television to four hours a day. I am making this goal a bit more encompassing because i feel like sometimes as soon as i get off the computer, i turn on the tv and get addicted to a larger screen.

The book I am using to help guide me in the beginning is the Soft Addictions Solution. I'll try to write a review of the book, but so far, some points at least seem spot on. From what I can tell, it's worth getting for anyone who wants to get away from the computer. I'll also try to post updates and any insights day to day as I try to reduce my time online.

[WanderingOak]

I few weeks ago I heard a podcast on just this topic (podcast #6). They called it the 'Weekend Luddite', and basicly it involves turning all of your electronic distractions off for the weekend and leaving them off. I do something similar, only I call it an 'Amish Break', but it's basicly the same thing. I don't turn the master breaker off or anything radical like that (I actually did that for a year, but didn't really have a plan so I couldn't really accomplish much), I just try to use as little hi-tech as possible. In your case, try to make a schedule where you do your work in the morning, then turn the computer off. You might want to put the TV on an appliance timer so you can't turn it on until 1900 (for example). Part of what makes this effective is to not think 'I can't watch TV or surf, this is so boring'. During your hi-tek downtime think of ways to make yourself as productive as possible. You could journal in a notebook, practice caligraphy (if you can't read your own handwriting), catch up on your reading, learn how to bake bread, etc. If you have to keep your computer burning for your work, turn the monitor off while you aren't actually using it. Perhap even throw a pillowcase over the unused 'glass eyes' that are staring you in the face. Humanity has survived for thousands of years without all of our hi-tech 'crutches', yet now it seems that we can't seem to do the simplest task without them. You might just want to try getting by for part of the day without even the radio on, and see what you can accomplish.

[revolution32]

okay folks. i'm heading off the computer day. stayed on the computer for 7.5 hours. still have to return one email - so i'll say eight hours is what it will be for today. this is better than the 9 to 10 hours i've been spending as of late.

what worked today: chilling in a cafe and grabbing lunch.

the theory behind this book is that instead of trying to fix holes with respect to soft addictions, the best thing to do is bring in the light of stuff you like doing.

thus, i'm hoping to schedule in some time at the gym, yoga, and try to watch a movie in the theater in the upcoming days. i'm shooting for seven hours or less tomorrow.

have a great afternoon/evening.

[Wanderer]

Good luck mate
It certainly sounds like small decreasements will be better in your case than one big halfing of the total time spent on the pc.

Just a thought, if you buy a huge roll of paper (maybe even white wallpaper) and make a huge list on it of everything you want to do for which you dont need the PC/TV, make it as huge as possible then whenever you finish on the PC just grab your list pick something and do it that way you can't even think your bored/have nothing to do with the roll of wallpaper you have

Let us know how you get on

[Keith]

What Wanderer said.

I'm supposed to be on a similar thing, but have failed dismally. I came to the conclusion that just setting "don't do X" as a goal works poorly because it leaves a gaping hole in your schedule where you have nothing to do but itch for the forbidden activity.

If you're going to give up something I strongly recommend deliberately assigning another activity to fill the gap in your schedule.

[revolution32]

i think you guys are right on with respect to having something nearby to help you focus on what you really like to do. in fact, i had a sheet a little bit along those lines with an ideal schedule and it was highly effective, but for some reason i stopped doing. i'll go back to it and have another list ready starting today and we'll see how it shakes out. thanks much!

[Andrew Brunelle]

Perhaps you should allocate that time to something physical, like exercise...so that instead of just sitting there, you're doing something productive to help you get in better shape.

[revolution32]

yesterday, joined a gym and used it. it looks like actually bothering to track time on the internet with a pad on my desk seems to be working so far. so i seem to be going in the right direction. hoping to reduce the number of hours on the computer to 6.5 today.

thanks for the ideas on physical exercise and having a list handy. i look forward to any other ideas. for others struggling with internet addiction, the gym really does seem to be an atmosphere that takes you away from clicking and surfing.

[revolution32]

Heading away now from my computer. Spent more hours on a weekend than I'd want to today, but still pretty good to reduce the hours. Going to a yoga class helped me stay off the net. Having brunch with my wife also helped. It seems like just "getting out of the apartment somehow" is not a bad strategy. That said, I'll have to be pretty efficient tomorrow given the computer-based workload. The goal is 5 hours and 45 minutes.