[jjj444yes]

I searched the forums and only found a few posts/replies on internet addiction disorder. Beyond debating whether IAD is even an addiction or disorder, does anyone have any strategies to coping with this?

I've been doing some of research on the topic. This site has some helpful information, as did a few other sites. As always, many sites were completely unhelpful and only serve to sell books and software. Of the few helpful sites I found, the majority of the information related to describing the disorder, the debate on whether it is a disorder, and other anecdotal information. There wasn't much in the way of concrete suggestions to coping with it, outside of 'consult a mental health professional'.

I realize that ths is related to the many underlying causes of this behavior (for example depression). At this point, I'll settle for fixing the symptoms (ie controlling my discretionary internet usage).

Completely disconnecting the internet is not an option. As such, here's what I've come up with so far (with varying levels of success) :

1. Accountability (track my online time via stopwatch, record it, and report it daily to a friend)
2. Web filtering (blocking the sites I waste the majority of my time on)
3. Not eating in front of the computer
4. Avoiding taking 'quick' breaks on the computer (on average these breaks take 40 minutes)
5. Avoiding being at the computer for any non-essential reason
6. Setting an overall time limit and keeping track of my performance

In the 3 weeks, I've been instituting these strategies, I've found myself to be less than successful (hence the reason for posting this and motivation to finally do some serious research into this problem). If you have suggestions/strategies that have worked for you/someone else, please post them. Obviously, these strategies only address symptoms and I need do some serious introspection as to what needs my online addiction is satisfying, what triggers it, and other underlying issues. Thank you in advance for reading this and any input you may have.

[Taonuviel]

Maybe it'd help to try replacing internet activities with comperable non-internet ones. Like:
Chat/message boards - Spending time with people in person
News/stories/ect - Newspaper/news channel/magazines
Gaming - Console games-especially playing with another person-or any game/try a new hobby
Shopping/"window" shopping - Get someone and go out for it

And try filling your time with other things - especially time commitments, while it's easy enough to put off a new hobby and get online, something with a specific time pushes you a bit more to do it instead. Ex. volunteering - esp. with a people group you relate to or care about, Curves-like-thing(I think they go by appointment times), planned events with friends, a class, groups within the community - interest, religious, activist, hobby.
Or try picking up something you used to do, and maybe go somewhere outside your home so the internet isn't there to distract you, like a park, bookstore, library, coffeehouse, friend's place and get them to join you.

Personally, I tend to turn to the internet when I don't feel like some need is met outside of it - usually relationship-wise. Or boredom. But some of the stuff I've listed helps sometimes, it's worth a try anyway.

[jjj444yes]

after posting this thread, i did a considerable amount of reading yesterday and actually found some helpful sites with concrete suggestions, which i'll share for whomever might find this helpful:

0. Underlying principle: It's a CHOICE not an addiction. Therefore, it's fully within my power to control my internet usage.

1. Go a day or large block of time without internet/PC usage. As my computer is always on, I had to get innovative. Using WinXP, I set a password for my account (1), and then I set administrative policies to lock my computer (2) without shutting it off. This is a somewhat drastic measure, but I didn't trust myself.

(1) Start > Control Panel > User Accounts > (select account name) > Set/Change my password

(2) Start > Control Panel > Performance and Maintenance > Administrative Tools > Local Security Policy > Account Lockout Policy

I set account lockout duration to x minutes (where x = # of minutes I need to block)
I set account lockout threshold to 3 invalid logins
I set reset account lockout counter to 30 minutes

After applying these settings, Start > Log Off , and then I intentionally enter my account pw incorrectly 3x's. The account is now locked for the next X minutes.

2. Set a strict limit on discretionary internet usage. I chose 1 hour and then defined "discretionary" vs "non-discretionary" internet usage by examining everything I use the computer for and then selecting the appropriate category. This will prevent temptations that seem to be non-discretionary, but really are discretionary. Also, the discretionary time should never be during work hours or before work and it can't be after 10 pm (to prevent late night usages that interrupt my sleep schedule).

3. Not eating in front of the computer.

4. Track via wristwatch / record time / and use the cooking timer. Also, I'll submit this info to a friend via email (accountability).

5. I setup some password protected webfiltering via IE's content controls. I added all the websites that I waste the majority of my time on (actually, ~85% of my time was being wasted on one site). So I added and blocked every possibly link, backdoor, etc, anything that would allow me to access my favorite internet forum (making sure to clear my history as well). The tricky part was setting up a password that I wouldn't know. I could have used another person to set the password (the easier route), but chose to do this myself. Using an excel spread sheet, I generated 500+ passwords by creating multiple unique pw's along the top row and then adding the number 1 to the end of each pw. Such as "internetaddict1". Then selecting the top row, I dragged the pw's down multiple rows and excel autfilled in the rest of the passwords. I then closed my eyes, moved the arrow keys about and copied and pasted some random pw into the content settings password setting. Finally, I closed IE settings and then randomly clicked in excel to select another cell that wasn't the pw I just copied and pasted. And then I closed that file out. At some later date, when I feel I use this site, I'll have to go thru a ton of pw's to find the correct one (creating a disincentive)

Tools > Internet Options > Content > Settings

6. Avoid taking 'quick' breaks on the computer.

7. Find alternatives to the computer/internet (as suggested by a previous poster and on other sites). To fully address this, I wrote out all the 'needs' that my internet usage was satisfying. And then I came up with alternatives that would fill the void. Alternatives include: excercise (I normally goto a gym, but if tempted to get online, I can do 5-20 minutes of excercise at home), read magazines/books for a break, simply go outside, run an errand, do a single chore, and emphasis on real socialization (call a friend/relative, spend time with a friend, or just go to a social setting and perhaps make new friends).

8. Establish meaningful consequences for failure to adhere to my plan.
-timed lockout
-financial penalty per hour overage
-loss of future day's discretionary time
-permanent account/profile deletion

9. Set up a contingency "emergency plan" should I fall back into over usage.

10. Set up a healthy reward system for progress (reinforcement)

This all seems overly elaborate and drastic, but I've been a pathological internet user since I got ethernet back in college (9+ yrs). Now, it's just a matter of focusing and executing this plan and over time it will, hopefully, become 2nd nature and I can relax these strategies and conditions.

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1. Consider taking a technology holiday.
2. Find other interests.
3. Exercise.
4. Watch less television.
5. Talk to your friends and family about what is happening in your life. Tell them that you’re worried about your Internet use.
6. Try Counseling or Psychotherapy to assist you in dealing with the addictive behavior.
7. Consider a support group.
8. Develop new relationships and friendships.
9. Talk to other about your overuse of the Internet.
10. Shorten your Internet sessions.

from http://www.virtual-addiction.com/a_10steps.htm
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1. Setting an absolute schedule or time limit for how much time you spend on the 'Net.
2. Forcing yourself to stay away from the 'Net for several days at a time.
3. Placing self-imposed computer "blocks" on certain types of services.
4. Setting an absolute policy for yourself of never signing on to the net at work (unless this is required for your job).
5. Establishing meaningful (but not harmful) consequences for yourself for failing to keep your word.
6. Applying these self-imposed consequences until you do regain your ability to keep your word consistently.
7. Forcing yourself to do other things instead of spending time on the net.
8. Resolving to learn how to derive other more healthy sources of pleasure in life to replace or even exceed the pleasure you got from being on the 'Net.
9. Asking for help whenever you feel you are not being successful.
10. Avoiding people or environments that might encourage you to return to your addictive behavior.

from http://www.stresscure.com/hrn/iaddict.html