Ask HN: How to Fight Internet Addiction?

[lekker-kapsalon]

I am in the middle of jobs, have not much to do, so all my free time is wasted on scrolling the web. Sometimes I start doing something challenging, quickly get frustrated, and open porn. I am tired of this, I want to get rid of my laptop and phone. Can you suggest any strategies?

[Sunspark]

I have this problem too, other than the porn thing, which I would suggest you avoid looking at because it'll desensitize you like a drug habit which is no good.

Strategies are tough.. logically, we all know what needs to be done. Follow-through is the hard part. It's easier when there is someone there saying do this, do that.. but when you don't have that governor it's all on yourself to do and it can be tough to recognize yourself or manage yourself. It's what's needed, but it is tough for sure so instead of trying to do everything all at once, you should do things in bite-size chunks instead.. maybe even on a timer..

Progress is incremental, not all at once.

[lekker-kapsalon]

Porn does feel like a drug indeed. Good idea about a timer, I’ll try it.

[WheelsAtLarge]

Get a dumb phone. Carry a real book you like and read it --not a kindle or such. Read it when you get bored. If you need a laptop use it for work only otherwise get a desktop that's outside your bedroom. Remember to read the book instead of the web. Cannot read anymore, too much, walk to the store and get your groceries or clean your home or plan a project or take a walk or,or, or, anything constructive but the internet. Make a list of things you like or want to try.

Do it soon. Otherwise, you can, and likely, lose your future by getting sucked into the web and show nothing for it.

[WarOnPrivacy]

The difference that ADHD meds made in my life: Effort finally led to results.

Before I'd throw will and habit-making-changes at compulsions (like posting for hours) but it never really got better. When I went on Adderall, I gained critical control over my thinking. I could direct myself where I needed to be and didn't need to struggle every second with it.

I later realized that control belonged in my hands all along but it had been stolen by cognitive issues.

I do not know that this is your answer. It was absolutely mine tho.

[lekker-kapsalon]

How did you decide to go for meds? Some people mention that the usual sign is having study/career issues, but I don’t have any.

[WarOnPrivacy]

I tried an amphetamine tablet and it felt like a muddied cloud has been lifted from my brain. I asked my GP to try Adderall and he agreed.

That was ~20y ago. Since then, a lot of hostility has been ginned up by US press and politicians toward adhd meds. That led to state and federal enforcement constantly signalling to Dr's that prescribing adhd meds will earn them extra attention.

FF to today. You commonly need to establish a relationship with a prescriber before they'll consider writing these scripts. Psychiatrists do the lion's share of Rx'ng but they often want to try other meds first. This isn't always a great process but a good psych will work with you if you work with them. It takes time.

In theory, your very best bet is finding other people who are on adhd meds and find out who prescribes it for them and what that process is like. But for how you identify those folks - I have no advice.

edit: Two of my adult kids are on Ritalin variants; Adderall is not a good fit for them. There are also some non-stimulant focus enhancers. Psychiatrists are the specialists in this area.

If you get meds and they help, it can be like having new tools to work with. A therapist can save you some floundering around time - help you get productive with those tools.

[WarOnPrivacy]

Among the jobs I've had after being on Adderall are prepping bankruptcy cases and bringing order to neglected, complex, technical systems.

I've gone from being the disorganized mess that needed help to being the guy that helps iron out messes.

[p_ing]

Read a book! Would you/do you enjoy any specific genres?

How much do you exercise? Even if you walk around the block, that's awesome. Try to challenge yourself if you don't, start with 1 mile, then 2, etc. to the point where you feel it's as far as you can go.

I wouldn't get rid of your laptop since you need it for job hunting, but you could get a dumb phone.

What other hobbies do you have? If none, what kind of facilities/3rd places are near you to facilitate hobbies? Are you rural, suburban, or urban?

[lekker-kapsalon]

I love reading and running actually, but when I am in this procrastination mode I can’t push myself to even start reading or go outside. I live in the city.

[p_ing]

Therapist to start discussions about depression and porn addiction. As for engaging in new things, it's hard to say without knowing what city and I don't suggest saying which here, but maybe find the subreddit for your city and asking for ideas.

[lekker-kapsalon]

Thanks. It does not feel like depression as I had a few and they felt different. But definitely related to the lack of goals and meanings.

[p_ing]

Depression doesn't mean 'sad' per se. Disengagement, lack of interest, etc. still fall into the window of depression. Overuse of addictive things (porn, drugs, alcohol) are also a sign.

Even if it is for a single session, I'd suggest talking to a professional therapist. If they're local, they even may have great ideas on things you may enjoy out of the house/connecting to other human beings in person. They may also suggest medications; I strongly suggest if you go the med route to see a psychiatrist over a primary care physician; psychiatrists simply know their stuff better/can monitor you more effectively.

[poobear22]

Turn your screen so it faces your office door or towards your co-workers. If it is on your phone at work, stop using the phone or just use the phone in the hallway. When you are at your desk/computer work.

[squeegee_scream]

- Find a way to make it impossible to do the things you're trying to avoid. For Apple products setup Screen Time and give someone else the passcode. I'm sure there are solutions for other OSes out there

- Practice self denial and doing things that hurt, such as fasting and cold exposure (like a cold shower or cold bath). These are good for people in general. I'm not sure how universal this is but doing these things gives me an incredible sense of accomplishment which makes it easier to do other difficult things that I want to do but otherwise avoid

Good luck, these things are designed to be addictive and our biology has not caught up to give us sufficient built-in resistances. This stuff is very difficult, and kudos for reaching out! You can do this!

[lekker-kapsalon]

I set Screen Time blockers, it is fine for a day or two, then I need to lookup something on let’s say YouTube and it is blocked, I get mad, unblock everything, and scroll for hours.

[squeegee_scream]

I was in the same cycle, until I had someone else add a passcode to Screen Time and now I can’t unblock myself, I have to get the other person to do it for me