Responsible Internet Use
As a University of Washington student, you probably have a number of reasons to access the internet daily. The internet is a wonderful resource for information, tool for businesses and consumers, and is one of the largest sources of personal entertainment. With so many possible uses, it is easy to spend large amounts of time and money on the internet, and, for some, this can become a problem.
How do I know if I might have a problem?
Often people already have an idea that their internet use is causing problems. Here is a list of some common indicators that there may be a problem:
- Problems with time management
- Poor grades
- Financial problems due to internet activity
- Lack of interest in “real world” friends
- Loss of significant relationships
- Lack of interest in hobbies
- Forgetting to eat/drink because of intense internet use
- Changes in sleeping patterns
- Using the internet as an avoidance technique
- Physical problems (eye strain, back problems, pain due to repetitive motion, etc.)
- Complaints from others
Can people get “addicted” to the internet?
The internet has properties that make it easy to become “hooked.” Some of these properties include:
- Availability
- Comfort
- Random reinforcement
- Anonymity
- Safe connections with others
What is responsible internet use?
Responsible internet use includes using the internet for a specific, reasonable goal that does not interfere with your regular day-to-day activities and/or interactions with people. Here is an example of a possible problem: You notice that you no longer exercise after class any longer but instead log on to Facebook. An example of reasonable internet use is to exercise after class and cool down by spending 30 minutes checking Facebook as a reward for exercising. When time on the internet begins to substitute for regularly scheduled activities or interactions with people, it may be an indication that you are not using the internet in a responsible way.
How can I help myself?
Beginning to use the internet in a responsible way can be an easy process. Here are some suggestions for using the internet responsibly:
- Have a specific goal when logging on to the internet. By having a clear and reasonable purpose for accessing the internet, prior to signing on, you can limit the time spent aimlessly surfing. Make sure to log off once you have reached your internet goal!
- Notice internet usage patterns. By noticing how and when you use the internet you can start to analyze your own patterns and begin the process of change.
- Change your internet routine by adding another activity in lieu of an internet activity. For example; you routinely log into Instant Messenger (IM), then check your email each morning. Substitute eating breakfast for the IM and just check your email. You can be creative with this one!
- Create external structure to support your good internet habits. Some people find it difficult to log off the internet once they’ve logged on. Try scheduling your internet time just prior to class or work so you’ll have a reason to log off.
- Include “internet time” as an entry in your daily schedule. Regularly scheduled, time-limited periods on the internet can be part of a healthy day!
- Recognize what you are missing. Often times people who use don’t use the internet responsibly find they are missing out in other areas of their life. Some of these include sleep, face to face time with friends, physical activity, hobbies, etc. Once you have noticed what you are missing, pick one and add it in lieu of an internet activity.
- Recognize your triggers. Take a moment to notice your feelings when you start to head for the computer to access the internet. Take another moment to notice how you feel when you are engaged in your favorite internet activity. By noticing your feelings in these moments, you can begin to understand what you are getting by using the internet. Try to substitute what you get from the internet with an activity outside of the internet that can give you a similar feeling.
- Confront feelings of loneliness and build new relationships. Internet dependence or over-use can be thought of as a problem of human disconnection. Make an effort to create human connections, or in-person relationships. There are a number of options and departments within the UW that can help (volunteer organizations, Student Activities Office, therapy group at the Counseling Center, etc.).
- Explore difficult emotions and find support. Internet dependence or over-use may be driven by feelings such as boredom, anxiety, emptiness, or depression. Many people encounter these emotions, particularly at times of transition or uncertainty. Consider seeking counseling to explore these emotions.
How can I help someone else who may be struggling with internet use?
Let the individual know you have noticed that they seem to be on the internet quite often and wanted to make sure they are doing okay.
Let the individual know what you have noticed about how their internet use is affecting him/her. Try not to cast judgment, but simply state “I noticed that you (e.g. have not been in the lounge much)...and feel concerned that you (e.g. may be missing our fun times there) …”
Attempt to make a connection with the person by doing an activity that doesn’t involve the internet. For example, invite the person to join you for a meal at a time that you have noticed the person frequently uses the internet. This helps facilitate the process of substituting in-person activities or interactions for internet use.
Tell a friend, family member, Resident Adviser/Director, etc. if you don’t feel comfortable talking with the person.
Refer the individual to the Counseling Center for further assistance with their internet struggles.
Some additional resources:
- Caught in the Net: How to Recognize the Signs of Internet Addiction—and a Winning Strategy for Recovery, by Kimberly Young
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