One of the best ways to relax and have fun is to play video games on the side. However, you might have a video game addiction if you find yourself obsessively gaming to the point where it seems to be taking over your life. An addiction to video games is no joke; in 2018, the World Health Organization recognized gaming addiction as a legitimate mental health illness, dubbed “gaming disorder.” Thankfully, there are steps you may do to take control of your addiction. Try putting boundaries on yourself and occupying your time with other pursuits. It can be quite difficult to break any form of addiction, so don’t be reluctant to ask for assistance. See a physician or therapist if you are unable to overcome it on your own.
Give yourself a strict time limit for daily play.
Teens and children in school should spend no more than two hours a day in front of a screen, according to health experts, and adults should also try to minimize their amount of sedentary time. Try imposing strict time limitations on yourself if you’re having trouble playing too much video game.
For instance, you may set a daily playtime limit of no more than 30 minutes.
Use a timer on your phone or another device to help you manage how long you spend playing.
If you occasionally make a mistake and wind up playing longer than you intended to, don’t give up or get too hard on yourself—setbacks are completely natural!
Keep gaming devices out of your bedroom.
If you have a game console, computer, or other gaming device in your room, you may be tempted to stay up all night playing instead of getting the sleep you need. Make your room a screen-free zone so you don’t get caught up in late-night gaming.
- If you have games on your phone, switch it off at night or put it somewhere you can’t easily reach it at bedtime.
- Playing games right before bed can reduce the quality of your sleep. In addition to keeping your room screen-free, avoid playing games during the last couple of hours before you go to bed.
- When you’re trying to break a video game addiction, it’s not uncommon to have trouble sleeping. If you find yourself struggling to sleep, try not to worry. Do something calming and comforting to help you unwind, like meditating for a few minutes or taking a warm shower.
Try apps or extensions to block your access to games.
You can install apps or browser extensions that restrict how long you can play games on your computer or phone. While some programs can lock you out of your device for a predetermined period of time, others can restrict your access to only certain games.
Games can have time limits, and PC apps like Game Boss can prevent you from accessing gaming websites.
Try using an extension like LeechBlock for Firefox or StayFocusd for Chrome if you enjoy playing games on your web browser.
To set time limits, monitor your game play, or prevent access to gaming apps, consider Offtime or BreakFree programs for phone games.
Ask friends and family to help stay on top of your gaming limits.
Let your family and friends know that you’re trying to cut back on how much time you spend gaming. Ask them to check in with you from time to time to make sure you’re not playing games when you’re supposed to be doing other things.
- For example, you might ask your friend to call your or send you a text at a time when you’re especially likely to start playing your game.
- Ask the people in your life to respect your decision by not tempting you to play video games. For instance, you might ask your sibling not to play games while you’re around.
- Try not to feel embarrassed about asking for help. Just keep it simple—say something like, “Hey, I’m trying to cut back on gaming so much. Can you remind me to stop if you catch me playing longer than half an hour?”
Distract yourself with other fun activities during the day.
ou’ll be less likely to get stuck on gaming if you have other things to keep you occupied. Take the opportunity to rediscover activities you used to enjoy, or try something exciting and new! Schedule time that you’d normally spend gaming to do other things you like, such as:
- Reading
- Going for walks or playing active games outdoors
- Spending time with your friends or family
- Working on a hobby or creative project
Treat gaming as a reward for completing other tasks.
If your gaming is keeping you from finishing your chores, homework, or other critical tasks, resolve to prioritize those tasks. Wait to play any games until after you’ve completed the other tasks on your daily to-do list.
For instance, do your chores like fill the dishwasher and finish your homework before you start playing.
Do other stress-relieving activities if you play games when you’re stressed.
When you use gaming as an escape from stressful situations, it can occasionally lead to the development of a gaming addiction. Try to come up with some substitute coping mechanisms so you’ll have something to turn to in case you get overwhelmed. As an example, you could:
Pray
Practice yoga.
Use art, writing, or music to convey your emotions.
Schedule time each day for self-care.
A severe gaming addiction can interfere with your ability to care for your own basic needs. In turn, not taking good enough care of yourself can make you feel tired and unwell, which might tempt you to turn to your game for comfort. As you work on overcoming your gaming addiction, set aside specific times each day to:
- Eat at least 3 healthy meals throughout the day
- Get 7-9 hours of sleep each night if you’re an adult, or 8-10 if you’re a teen
- Get at least half an hour of physical activity
- Take care of your hygiene (such as showering and brushing your teeth)
- Work on daily chores and responsibilities
