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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. A gaming addiction is no joke—in 2018, the World Health Organization officially classified it as a mental health condition, called “gaming disorder.” [1] X Research source Fortunately, there are things you can do to get your addiction under control. Try setting limits for yourself and keeping busy with other activities. Any kind of addiction can be incredibly tough to overcome, so don’t be afraid to get help. If you’re not able to shake it on your own, reach out to a doctor or therapist.
Steps
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Give yourself a strict time limit for daily play. 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. [2] X Research source 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.
- 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.
Warning: Setting appropriate limits can help prevent you from developing a full-blown addiction. However, if you’re severely addicted to gaming, you may need to quit playing games altogether. [3] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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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. [4] X Research source
- 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.
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Try apps or extensions to block your access to games. 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 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.
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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. [6] X Research source
- 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?”
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Distract yourself with other fun activities during the day. 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] X Research source
- Reading
- Going for walks or playing active games outdoors
- Spending time with your friends or family
- Working on a hobby or creative project
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Treat gaming as a reward for completing other tasks. 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] X Trustworthy Source Child Mind Institute Nonprofit organization providing evidence-based care for children with mental health and learning disorders and their families Go to source
- For example, if you need to complete a homework assignment and load the dishwasher, finish those things before you start playing.
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Do other stress-relieving activities if you play games when you’re stressed. Sometimes a gaming addiction can develop when you use gaming as an escape from things that are stressing you out. [9] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Work on developing some alternative coping strategies so you’ll have something else to fall back on when you feel overwhelmed. For instance, you could:
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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: [10] X Research source
- 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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Ask your doctor for advice on managing your addiction. 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. [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 Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
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Try cognitive behavioral therapy (CBT) to overcome addictive behaviors. 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. [13] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source 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.
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Join a support group for gaming addicts if you feel isolated. 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. [14] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source 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 Online Gamers Anonymous, Computer Gaming Addicts Anonymous, or Game Quitters.
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Ask your doctor about using medications to reduce cravings. 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. [15] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- 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.
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Look into rehab for a severe addiction. 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. [16] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
- 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.
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.
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Treat any conditions that might be contributing to your addiction. Video game addiction often goes along with other mental health issues, such as depression or anxiety . [17] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source 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! [18] X Research source
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Watch for obsessive thoughts about the game. 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. [19] 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.
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Make note of increasing time spent playing. 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. [20] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- You may find that you lose track of time while you play and end up playing much longer than you intended to.
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Look for feelings of restlessness or irritability when you try to cut back. 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: [21] X Research source
- 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
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Check if your gaming is creating problems in other areas of your life. 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: [22] X Research source
- 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
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Note whether you’ve unsuccessfully tried to quit or cut back. 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. [23] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
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.
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Ask yourself if you use the game to escape your problems. 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: [24] X Trustworthy Source Science Direct Online archive of peer-reviewed research on scientific, technical and medical topics Go to source
- 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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QuestionIs it okay to relapse?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.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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QuestionHow do I stop gaming, even if my friends force me to do so?This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.wikiHow Staff EditorStaff AnswerTell 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.
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QuestionHow 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?This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.wikiHow Staff EditorStaff AnswerExplain 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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Tips
Tips from our Readers
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. [25] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to sourceThanks
- 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. [26] X Trustworthy Source Science Direct Online archive of peer-reviewed research on scientific, technical and medical topics Go to sourceThanks
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References
- ↑ https://www.psychologytoday.com/us/basics/video-game-addiction
- ↑ https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians
- ↑ https://my.clevelandclinic.org/health/diseases/23124-video-game-addiction
- ↑ https://www.healthywa.wa.gov.au/Articles/S_T/Screen-time
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361300/
- ↑ https://nida.nih.gov/research-topics/parents-educators
- ↑ https://www.healthywa.wa.gov.au/Articles/S_T/Screen-time
- ↑ https://childmind.org/article/healthy-limits-on-video-games/
- ↑ https://www.helpguide.org/articles/stress/stress-management.htm
- ↑ https://mhanational.org/taking-good-care-yourself
- ↑ https://nida.nih.gov/research-topics/parents-educators
- ↑ https://www.apa.org/news/press/releases/2013/11/video-games
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6676913/
- ↑ https://www.helpguide.org/articles/therapy-medication/support-groups.htm
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/20695685
- ↑ https://www.helpguide.org/articles/addictions/overcoming-drug-addiction.htm
- ↑ https://health.clevelandclinic.org/video-game-addiction-is-now-a-real-disease-and-what-help-is-available/
- ↑ https://adaa.org/understanding-anxiety/facts-statistics
- ↑ https://kidshealth.org/en/teens/addictions.html
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6214874/
- ↑ https://www.psychologytoday.com/us/blog/understanding-addiction/202109/just-how-bad-is-gaming-addiction
- ↑ https://www.psychologytoday.com/us/blog/understanding-addiction/202109/just-how-bad-is-gaming-addiction
- ↑ https://www.helpguide.org/articles/depression/depression-in-older-adults.htm
- ↑ https://www.sciencedirect.com/science/article/pii/S0747563219301153
- ↑ https://health.clevelandclinic.org/video-game-addiction-is-now-a-real-disease-and-what-help-is-available/
- ↑ https://www.sciencedirect.com/science/article/pii/S0747563219301153
About This Article
Article Summary
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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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