How to Stop a Gaming Addiction

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Learn how to prevent gaming addiction & recognize the signs
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Playing video games casually can be a great way to unwind and have fun. But if you’re so fixated on gaming that it feels like it’s taking over your life, you may have a video game addiction. In this helpful guide, we'll share actionable strategies for how to stop a video game addiction, as well as ways to prevent one from forming. We'll also include expert advice for how to cope with a gaming addiction in a healthy way from holistic life coach Wes Pinkston and clinical psychologist Lauren Urban, LCSW.

Stopping a Gaming Addiction

  • Establish gaming time limits with alarms or by having someone remind you to stop.
  • Find new activities – like reading, exercise, or a hobby – to stave off boredom.
  • Treat the stress or health condition causing you to game for distraction or comfort.
Section 1 of 4:

How to Stop a Video Game Addiction

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  1. Health experts recommend that teens and school-aged kids should spend no more than 2 hours a day in front of a screen, and it’s just as important for adults to limit their time being sedentary. [1] If you’re struggling with too much gaming, try setting specific limits for yourself on how long you play each day.
    • 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. If you can't stop yourself from playing with the timer goes off, Pinkston says that's a sign "you shouldn’t be playing the video games in the first place." [2]
    • 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! Urban suggests looking at relapses as "an opportunity to tweak the treatment process, and find things that work better" for you. [3]

    Tip: Setting appropriate limits can help prevent you from developing a full-blown addiction.

  2. 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. [4]
    • 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] 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.
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  3. If you play games on your phone or on your computer, you can install apps or browser extensions that limit your play time. Some apps can limit your access to specific games, while others will lock you out of your device altogether during a set time.
    • PC programs like Cold Turkey can 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 UBhind or BreakFree to set time limits, track your game usage, or block your access to gaming apps.
  4. 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. [6]
    • For example, you might ask your friend to call you 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?”
  5. You’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: [7]
    • Reading
    • Going for walks or playing active games outdoors
    • Spending time with your friends or family
    • Working on a hobby or creative project
  6. If your gaming is interfering with homework, chores, or other work you need to get done, make a vow to put those important jobs first. Don’t do any gaming until you’ve finished the other things you have on your to-do list for the day. [8]
    • For example, if you need to complete a homework assignment and load the dishwasher, finish those things before you start playing.
    • It's perfectly okay to keep gaming in your life. Including it in our hobbies helps us strike a balance between our adult and child selves. Pinkston says, "We need to nurture both aspects of ourselves, the adult that provides structure and the child that enjoys playing. Too much of one can lead to an unhealthy lifestyle." [9]
  7. Sometimes a gaming addiction can develop when you use gaming as an escape from things that are stressing you out. [10] Work on developing alternative coping strategies so you’ll have something else to fall back on when you feel overwhelmed. For instance, you could:
    • Meditate
    • Do yoga
    • Exercise
    • Draw, write, or play music to express your feelings
  8. 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: [11]
    • 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

    Tip: If you have trouble remembering to do these things, try setting reminders on your phone or asking a friend or family member to remind you.

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Section 2 of 4:

How to Get Professional Help for Your Gaming Addiction

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  1. If you’re not having any luck cutting back on gaming on your own, talk to your doctor. They may be able to give you advice on how to quit or refer you to someone who can help.
    • 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. [12]
    • 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. [13]
  2. Cognitive behavioral therapy may be helpful for overcoming severe video game addictions. CBT focuses on helping you recognize and change harmful behaviors and thought patterns that might be making your addiction worse. [14] Ask your doctor to refer you to a therapist who has experience treating addictions with CBT.
    • 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. Urban recommends being open and honest, and to "recognize that your needs may change, and try to communicate that" to your loved one. [15]
  3. Group therapy can be a great way to meet other people who are dealing with similar struggles. Other members of the group can give you advice and support and help you feel less alone. [16] Ask your doctor or counselor to recommend a support group.
    • 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 On-Line Gamers Anonymous , Gaming Addicts Anonymous , or Game Quitters .
  4. Some studies show that bupropion (Wellbutrin), an antidepressant medication, may help you stop a video game addiction. If other methods aren’t working, ask your doctor or psychiatrist about getting a bupropion prescription. [17]
    • 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.
  5. If your addiction is so bad that it’s affecting your health and you’re not having any success with other treatment options, look into a rehabilitation program. Some addiction treatment centers will give you the option to stay in a supervised environment for a while away from gaming technology so you have a chance to “detox.” Search online for a gaming addiction treatment facility near you, or ask your doctor to recommend one. [18]
    • 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. As Urban says, "there's nothing wrong or bad or shameful or weak about seeking help for this very real issue that's bothering you." [19]

    Tip: If you live in the U.S., you can get help finding a treatment program by calling the American Addiction Centers at 1-866-204-2290.

  6. Video game addiction often goes along with other mental health issues, such as depression or anxiety . [20] If you think you might have another mental health condition that’s causing your addiction or making it worse, talk to your doctor or counselor. They can help you treat those conditions, which should make it easier to shake your video game addiction.
    • 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! [21]
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Section 3 of 4:

How to Prevent a Video Game Addiction

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  1. 1
    Reduce the total amount of time you spend on screens. That includes not only video games, but also your mobile phone and the television. Reducing screentime across the board will help you rely less on technology to relieve your stress or boredom and help ground you in the real world. [22]
    • The American Academy of Pediatrics recommends limiting total entertainment screen time to less than 1-2 hours per day for children. That time also includes watching television and accessing your mobile phone. [23]
    • Pinkston reminds parents that "If self-discipline is not taught from a young age, it can become quite difficult in our teen and adult years to discipline ourselves." Helping your child develop healthy habits around their electronics while they're still young will help them avoid a gaming addiction later in life. [24]
  2. 2
    Assess yourself for video game addiction risk factors. People with certain behavioral tendencies or psychological conditions face a higher risk of developing a gaming addiction than others. If you spend an excessive amount of time on the internet or social media networks, have depression or anxiety, or struggle with impulse control, take extra care to limit your gaming time to a few hours every week. [25]
  3. 3
    Explore activities where you can engage with your peers. For kids, these can include extracurricular activities at school like band or sports or youth night at your church. For adults, consider joining a book club at your local library or a bowling league. [26]
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Section 4 of 4:

How to Recognize an Addiction to Gaming

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  1. If you find yourself thinking about your favorite game constantly, you might be addicted. Consider whether you find yourself obsessing over the game throughout the day or even at night when you’re trying to sleep. [27]
    • 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.
  2. When you’re addicted, you may find that you need to play the game for longer and longer periods of time in order to feel satisfied. Pay attention to how long you spend playing every day, and note whether your playing time is getting longer. [28]
    • You may find that you lose track of time while you play and end up playing much longer than you intended to.
  3. Just like with any other addiction, you may feel symptoms of withdrawal when you try to quit or reduce the amount of time you spend gaming. Look for signs such as: [29]
    • 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
  4. A video addiction can take you away from the other things you need or want to be doing, like working, spending time with your family, or taking care of your health. Watch out for problems with your overall quality of life that might be related to your gaming, such as: [30]
    • 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
  5. If you keep trying to quit or limit your gaming time but find yourself coming back to it over and over again, this could be a sign of addiction. Consider whether you’ve tried to change your gaming habits before without succeeding. [31]

    Tip: Don’t be too hard on yourself if you’ve had a hard time breaking a gaming habit. Even if you don’t have a severe addiction, habits can be difficult to change, and setbacks are a normal part of the process.

  6. If the game has become your main way to escape the major sources of stress in your life, you may be addicted or at risk of becoming addicted. Be on the alert if you use the game to distract you from problems such as: [32]
    • Feelings of guilt, anxiety, hopelessness, or depression
    • Conflicts at home, school, or work
    • General unhappiness with your life situation
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Expert Q&A

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  • Question
    Is it okay to relapse?
    Lauren Urban, LCSW
    Licensed Psychotherapist
    Lauren Urban is a licensed psychotherapist in Brooklyn, New York, with over 13 years of therapy experience working with children, families, couples, and individuals. She received her Masters in Social Work from Hunter College in 2006, and specializes in working with the LGBTQIA community and with clients in recovery or considering recovery for drug and alcohol use.
    Lauren Urban, LCSW
    Licensed Psychotherapist
    Expert Answer
    A really common misconception about addiction treatment is that relapses are bad. This isn't the case! When you're recovering from any kind of addiction, relapsing is normal and expected—it's not considered a catastrophic event.
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  • Question
    How do I stop gaming, even if my friends force me to do so?
    wikiHow Staff Editor
    Staff Answer
    This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.
    wikiHow Staff Editor
    Staff Answer
    Tell your friends that you are trying to stop gaming. Ask them to respect your wishes and not try to pressure you into playing games. If they keep putting pressure on you, let them know that you won't be able to spend time with them unless they respect your decision.
    Thanks! We're glad this was helpful.
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  • Question
    How do I stop myself from playing games as an 11-year-old kid, as the computer is in front of my study table so I keep wanting to play it?
    wikiHow Staff Editor
    Staff Answer
    This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.
    wikiHow Staff Editor
    Staff Answer
    Explain to your parents that you want to keep yourself from playing, but the computer is distracting you. They might be able to help you set up a study space in a better location or move the computer. They can also help you install programs on the computer that block you from playing games during your study time, such as Time Boss.
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      The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
      • Remind yourself that gaming isn't the only thing (or the best thing) that you have in your life. Think about all the friends, family members, passions, and hobbies that make your life great, too!
      • Incorporate other activities into your gaming time, too. For example, for every half hour of gaming, get up and exercise for at least 15 minutes.
      • Try to have a rule to never stay up gaming overnight.
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      Warnings

      • While anyone can become addicted to video games, you may be more at risk if you’re under 25 or have other mental health conditions. [33]
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      • In addition to interfering with your relationships, school, and work, a video game addiction can have a real impact on your physical health. An untreated gaming addiction could lead to problems such as repetitive stress injuries, obesity, or even seizures due to flashing lights and colors. [34]
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      References

      1. ↑ https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians
      2. ↑ Wes Pinkston. Certified Holistic Life Coach. Expert Interview. 18 January 2022.
      3. ↑ Lauren Urban, LCSW. Licensed Psychotherapist. Expert Interview. 3 September 2018.
      4. ↑ https://www.healthywa.wa.gov.au/Articles/S_T/Screen-time
      5. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361300/
      6. ↑ https://nida.nih.gov/research-topics/parents-educators
      7. ↑ https://www.healthywa.wa.gov.au/Articles/S_T/Screen-time
      8. ↑ https://childmind.org/article/healthy-limits-on-video-games/
      9. ↑ Wes Pinkston. Certified Holistic Life Coach. Expert Interview. 18 January 2022.
      1. ↑ https://www.helpguide.org/articles/stress/stress-management.htm
      2. ↑ https://mhanational.org/taking-good-care-yourself
      3. ↑ https://nida.nih.gov/research-topics/parents-educators
      4. ↑ https://www.apa.org/news/press/releases/2013/11/video-games
      5. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6676913/
      6. ↑ Lauren Urban, LCSW. Licensed Psychotherapist. Expert Interview. 3 September 2018.
      7. ↑ https://www.helpguide.org/articles/therapy-medication/support-groups.htm
      8. ↑ https://www.ncbi.nlm.nih.gov/pubmed/20695685
      9. ↑ https://www.helpguide.org/articles/addictions/overcoming-drug-addiction.htm
      10. ↑ Lauren Urban, LCSW. Licensed Psychotherapist. Expert Interview. 3 September 2018.
      11. ↑ https://health.clevelandclinic.org/video-game-addiction-is-now-a-real-disease-and-what-help-is-available/
      12. ↑ https://adaa.org/understanding-anxiety/facts-statistics
      13. ↑ https://www.internetmatters.org/hub/question/gaming-addiction-can-prevent-children-developing
      14. ↑ https://publications.aap.org/pediatrics/article/132/5/958/31699/Children-Adolescents-and-the-Media
      15. ↑ Wes Pinkston. Certified Holistic Life Coach. Expert Interview. 18 January 2022.
      16. ↑ https://www.sciencedirect.com/science/article/pii/S0306460322003562#ab010
      17. ↑ https://www.internetmatters.org/hub/question/gaming-addiction-can-prevent-children-developing
      18. ↑ https://kidshealth.org/en/teens/addictions.html
      19. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6214874/
      20. ↑ https://www.psychologytoday.com/us/blog/understanding-addiction/202109/just-how-bad-is-gaming-addiction
      21. ↑ https://www.psychologytoday.com/us/blog/understanding-addiction/202109/just-how-bad-is-gaming-addiction
      22. ↑ https://www.helpguide.org/articles/depression/depression-in-older-adults.htm
      23. ↑ https://www.sciencedirect.com/science/article/pii/S0747563219301153
      24. ↑ https://health.clevelandclinic.org/video-game-addiction-is-now-a-real-disease-and-what-help-is-available/
      25. ↑ https://www.sciencedirect.com/science/article/pii/S0747563219301153

      About This Article

      Article Summary X

      Ending a video game addiction can be really hard, but don't feel like you have to do it all at once. Instead, try gradually reducing the amount of time you play each week. For example, start with 20 hours a week, then go to 18 hours, 16 hours, and so on until you’re happy with the amount of time you game. Try to spend your extra free time doing more productive things you enjoy, like reading, playing sports, or learning a musical instrument. Make sure you finish your other commitments, like school work and chores, before you play games, which will stop your gaming from interfering with other parts of your life. For more tips, including how to reward yourself for achievements without playing video games, read on!

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