For example, you might limit yourself to no more than half an hour of play each day. Help yourself keep track of your playing time by setting a timer on your phone or another device. Don’t give up or get too upset with yourself if you slip up and end up playing longer than you meant to from time to time—it’s totally normal to have setbacks! Try to learn from what happened and think of a way to avoid it next time, like having a buddy send you a text to remind you it’s time to stop playing.
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. [5] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source 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.
PC programs like Game Boss can set time limits on games or block your access to gaming websites. If you play games in a web browser, try an extension like StayFocusd for Chrome or LeechBlock for Firefox. For phone games, try apps like Offtime or BreakFree to set time limits, track your game usage, or block your access to gaming apps.
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?”
Reading Going for walks or playing active games outdoors Spending time with your friends or family Working on a hobby or creative project
For example, if you need to complete a homework assignment and load the dishwasher, finish those things before you start playing.
Meditate Do yoga Exercise Draw, write, or play music to express your feelings
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
It can be difficult to talk to your doctor about something like this, but remember that it’s their job to help you. Say something like, “I feel like I play video games too much, but it’s really hard for me to stop. Can you give me some advice?” If you’re a kid or teen, talk to your parents or another trusted adult, like a school counselor. They can help you make an appointment to get the help you need. [11] X Research source Let your doctor know if you think your game addiction is causing any physical problems, such as dry eyes, muscle or joint pain, or headaches. [12] X Research source
If you’re in school or college, find out if your school offers psychological services for students. If your gaming habits are having a negative impact on your relationships, you might also benefit from family or marriage counseling.
In a group meeting, you and other group members may share your success stories, talk about things you’re struggling with, and offer each other encouragement. You don’t have to speak up or participate in the discussion if you don’t feel like it. You can also make use of online support groups and gaming addiction communities, such as Online Gamers Anonymous, Computer Gaming Addicts Anonymous, or Game Quitters.
Medications can sometimes interact with each other in harmful ways. Before starting bupropion or any other medication, give your doctor a full list of any medications or supplements you’re currently taking. Ask your doctor about the possible risks and side effects of using bupropion.
If you aren’t able to stay in a treatment facility, look for outpatient rehabilitation programs. These programs may combine counseling with other forms of therapy to help treat your addiction. It takes a lot of strength to seek help for a serious addiction, so don’t feel embarrassed or ashamed about looking into rehab.
Your doctor or therapist may recommend a combination of counseling and medication to treat these conditions. If you’re struggling with anxiety, depression, or another mental health condition, you’re not alone. In the U. S. , about half of all adults will deal with a mental health issue at some point in their lives![18] X Research source
It’s okay to look forward to playing a game you enjoy or think about it occasionally. However, there may be a problem if you find that you can’t stop thinking about it even when you’re trying to focus on other things.
You may find that you lose track of time while you play and end up playing much longer than you intended to.
Feelings of irritability, anxiety, anger, or depression when you can’t play Changes in your appetite or sleeping patterns when you go without playing the game for a while
Performing poorly at work or at school Spending less time with your friends or family, or having arguments about your gaming habits Forgetting to eat, sleep, or take care of your hygiene Losing interest in your other hobbies and pastimes
Feelings of guilt, anxiety, hopelessness, or depression Conflicts at home, school, or work General unhappiness with your life situation
