Exercising, reading a book, writing, studying, knitting, and doing crossword puzzles are all better alternatives to mindlessly browsing the internet. If you want to cut back on how often you are using the internet but aren't sure what to do with the extra time, identify a few activities that you enjoy and pick one to do instead when you're feeling the urge to go online. For example, you could keep a knitting project in your purse and pick it up any time you find yourself wanting to check social media. Or, you could keep a small paperback book with you during the day and read whenever you'd normally browse the internet. Yoga, meditation, progressive muscle relaxation, and deep breathing are all great ways to relax when you're feeling stressed. Instead of reaching for your smart phone or laptop when you are feeling stressed, try using one of these techniques to calm yourself. Other strategies you might try include: Going for a walk in nature Calling a friend to talk Taking a bubble bath Engaging in a favorite hobby If you're craving social interaction, call up a friend and make plans to do something fun, or arrange a family dinner or game night. If you don't have friends or family who you can turn to, look into a special interest group that you can join. Attend in-person meetings to connect with other people who share your interests and make new friends. If you are concerned about becoming addicted to the internet, staying aware of the signs of internet addiction may help you know when to seek help. Be on the lookout for any signs that you may have become addicted and act right away to curb your internet usage. If strategies to overcome internet addiction don't work for you, talk with your doctor or a therapist for help. You may be addicted to the internet if: Internet usage interferes with your normal daily activities, such as making you late for appointments, school, or work. Staying up late browsing the internet becomes the norm and you get less sleep as a result. You find it difficult to focus on other tasks, such as work or school assignments, because you keep logging on to check things. Cutting back on your internet use makes you feel irritated or anxious. You withdraw from social activities and lose interest in doing things you use to enjoy. You feel worried that you might miss out on something if you don't check the internet regularly.

Summary:
Replace internet use with a healthy activity. Use relaxation techniques to reduce stress and anxiety. Reach out to friends and family to build more in-person connections. Watch for signs of internet addiction and seek help if you notice them.