How to Quit Excessive Gaming and Reclaim Your Life
Quit:
To stop doing something
Example: I quit smoking last year.
Reclaim Your Life:
To take back control of your life and stop doing something that is harmful or addictive.
Example: After years of struggling with addiction, he finally reclaimed his life and got sober.
Excessive gaming can take a toll on various aspects of life, from personal relationships to professional responsibilities. For those looking to regain control, there are two main strategies to consider: gaming in moderation or quitting cold turkey. This article will guide you through these methods and help you understand how to build a new, fulfilling life without gaming.
take a toll on:
to have a negative effect on something
Example: The long hours at work took a toll on his health.
looking to:
wanting to do something
Example: I am looking to buy a new car.
regain control:
to get back in charge of something
Example: After the storm, the captain was able to regain control of the ship.
in moderation:
not too much
Example: I like to eat chocolate, but I eat it in moderation.
quitting cold turkey:
to stop doing something suddenly and completely
Example: I decided to quit smoking cold turkey.
guide you through:
to help you understand or do something
Example: The teacher will guide you through the steps of the experiment.
build a new life:
to start a new life, often after a difficult or traumatic experience
Example: After the divorce, she decided to build a new life in a new city.
Why Moderation Often Fails
If you're addicted to gaming, trying to moderate your gaming habits from the start can be very challenging. Addiction is characterized by an inability to control oneself, which is why many people find it hard to transition from obsessive to moderate gaming successfully. The core issue is the lack of self-control, which makes moderation a difficult goal to achieve without prior steps to address the addiction. For instance, someone who spends most of their free time gaming may struggle to limit their playtime because the habit is deeply ingrained. Additionally, the stimulating nature of games can make it hard to stop once started. It's like telling an alcoholic to drink less; it rarely works because the underlying issues aren't addressed.
from the start:
from the beginning
Example: I knew from the start that I wanted to be a doctor.
hard to transition:
difficult to change from one state or condition to another
Example: It was hard to transition from being a student to being a working adult.
deeply ingrained:
firmly established or fixed
Example: The habit of smoking is deeply ingrained in many people.
hard to stop once started:
difficult to stop doing something once you have begun
Example: The new video game is so addictive, it's hard to stop playing once I start.
telling an alcoholic to drink less:
trying to solve a problem without addressing the underlying cause
Example: Trying to lose weight by eating less without exercising is like telling an alcoholic to drink less.
The Cold Turkey Approach
Cold Turkey:
To stop doing something suddenly and completely.
Example: I decided to quit smoking cold turkey.
A more effective method for quitting gaming is to go cold turkey for a set period. This approach allows you to rethink your relationship with gaming and break the association between free time and gaming. A period of at least 30 days is recommended, but 90 to 100 days is often more effective, as it is sufficient to reshape your habits and life perspective. For example, taking a 90-day break can help you discover new hobbies, reconnect with friends and family, and improve your physical health. During this time, you may realize how much more fulfilling life can be without the constant pull of video games. Furthermore, a longer hiatus provides ample time to rewire your brain and reduce dependency on gaming for entertainment and stress relief.
go cold turkey:
to stop doing something suddenly and completely
Example: I decided to go cold turkey on social media for a month.
break the association:
to stop connecting two things in your mind
Example: I need to break the association between eating and watching TV.
reshape your habits:
to change your habits completely
Example: I need to reshape my habits and start eating healthier.
reconnect with:
to start spending time with someone again after a period of not seeing them
Example: I 'm going to try to reconnect with my old friends from high school.
constant pull:
a strong and continuous force or influence
Example: The constant pull of social media can be distracting.
rewire your brain:
to change the way your brain works, especially to make it more positive or productive
Example: I 'm trying to rewire my brain to be more optimistic.
reduce dependency:
to become less dependent on something
Example: I need to reduce my dependency on caffeine.
Finding Your Motivation
Strong motivation is crucial to successfully quitting gaming. Reflect on your dissatisfaction with life outside of gaming or the negative impacts gaming has on your life. Your reasons for quitting might be as simple as wanting to prove that you can quit or recognizing the detrimental effects gaming has on your well-being. Realizing the importance of this decision will help you stay committed throughout the process. For instance, you might notice that excessive gaming is affecting your grades, career progression, or relationships. Understanding these impacts can serve as powerful motivators. Additionally, setting clear, personal goals such as improving physical fitness, learning new skills, or spending more quality time with loved ones can reinforce your commitment to quitting gaming.
crucial:
extremely important
Example: A good education is crucial for a successful career.
reflect on:
to think carefully about something
Example: I need to reflect on my mistakes and learn from them.
Example: The math problem was as simple as adding two and two.
stay committed:
to continue to do something even when it is difficult
Example: I am committed to staying healthy, so I exercise every day.
for instance:
used to give an example
Example: I like to eat many different kinds of fruit, for instance, apples, oranges, and bananas.
affecting:
having an influence on something
Example: The weather is affecting my mood.
serve as:
to be used for a particular purpose
Example: The old building now serves as a museum.
setting clear, personal goals:
making specific and achievable goals for yourself
Example: I am setting a goal to run a marathon in six months.
spending more quality time:
spending more time with someone in a meaningful way
Example: I want to spend more quality time with my family.
Step 1: Stop Gaming
Quitting gaming involves several important steps. First, uninstall all games and delete gaming apps, including those on your phone. Unsubscribe from gaming-related YouTube channels and delete your YouTube history to avoid recommendations. Log off Twitch and unfollow gaming news sites. Delete your browser history to remove gaming-related content. Decide on the duration of your gaming hiatus and mark the end date in your calendar. Tracking your progress and having a clear end date can help you stay motivated. For example, uninstalling games and deleting related apps removes immediate temptations, while logging off Twitch and unsubscribing from channels helps reduce exposure to gaming content. This comprehensive approach minimizes triggers and reinforces your commitment to quitting.
log off:
to end a session on a computer or online service
Example: I logged off the computer and went to bed.
unfollow:
to stop following someone on social media
Example: I unfollowed my ex-boyfriend on Instagram.
mark the end date:
write down the date when something will finish
Example: I marked the end date of my vacation on my calendar.
tracking your progress:
keeping a record of how well you are doing
Example: I am tracking my progress in learning English by keeping a journal of my studies.
stay motivated:
to keep yourself interested and enthusiastic about something
Example: I try to stay motivated by setting small goals for myself.
log off:
to end a session on a computer or online service
Example: I logged off the computer and went to bed.
unsubscribing from:
to stop receiving something, such as emails or updates, from a particular source
Example: I unsubscribed from the company's newsletter because I was getting too many emails.
minimizes triggers:
reduces things that make you want to do something
Example: I minimized triggers by deleting all games and related apps from my phone.
reinforces your commitment:
makes your commitment stronger
Example: The support of my friends and family reinforced my commitment to quitting smoking.
For a more serious commitment, consider permanently deleting your gaming accounts and characters. This makes it harder to return to gaming. In extreme cases, selling your gaming consoles or PC can eliminate the temptation to game. However, this step may not be practical for everyone, especially if you use your gaming laptop for work. For example, deleting your MMO characters means losing the progress you've made, which can deter you from starting over. Similarly, selling your gaming equipment can create a physical barrier to gaming. These measures can be particularly effective for those struggling with severe addiction, as they remove the primary means of accessing games.
makes it harder:
to make something more difficult
Example: The new rules make it harder to get a visa.
return to:
to start doing something again
Example: I returned to playing the piano after a long break.
eliminate the temptation:
to remove the desire or urge to do something
Example: I eliminated the temptation to eat junk food by getting rid of all the unhealthy snacks in my house.
step may not be practical:
not possible or easy to do
Example: It is not practical to walk to school in the rain.
starting over:
to begin something again from the beginning
Example: After losing his job, he decided to start over in a new city.
create a physical barrier:
to make it difficult to do something by putting something in the way
Example: The police created a physical barrier to prevent the protesters from entering the building.
struggling with:
having difficulty dealing with something
Example: I 'm struggling with my math homework.
remove the primary means:
take away the main way of doing something
Example: The company removed the primary means of accessing the website by blocking the IP address.
The initial days of quitting will be the most challenging due to withdrawal symptoms. You might constantly think about gaming or find everything else boring by comparison. It's important to resist the urge to rationalize gaming as a reward. Over time, the urges will diminish. To stay motivated, read stories of others who have successfully quit gaming or share your journey with a supportive community or a trusted friend. For instance, joining a forum like /r/ StopGaming on Reddit can provide encouragement and accountability. Sharing your experiences and progress with others who understand your struggle can make the process less daunting. Remember, the first few days are the hardest, but perseverance will lead to significant improvements in your quality of life.
by comparison:
in comparison to something else
Example: The new car is much more expensive by comparison to the old one.
resist the urge:
to stop yourself from doing something that you want to do
Example: I resisted the urge to eat the whole cake.
over time:
gradually, as time passes
Example: The pain in my leg has gotten better over time.
stay motivated:
to keep yourself interested and enthusiastic about something
Example: I try to stay motivated by reading about other people who have achieved their goals.
share your journey:
talk about your experiences and progress
Example: I 'm sharing my journey to recovery with my support group.
for instance:
used to give an example
Example: I like to eat many fruits, for instance, apples, oranges, and bananas.
make the process less daunting:
make something seem less difficult or frightening
Example: The teacher used visual aids to make the lesson less daunting for the students.
the first few days are the hardest:
the beginning of something is usually the most difficult part
Example: The first few days of a new job are always the hardest.
lead to:
to cause or result in something
Example: Smoking can lead to lung cancer.
Step 2: Build Your Life Without Gaming
Quitting gaming opens up the opportunity to build a new, fulfilling life. This step should ideally be undertaken alongside quitting or planned in advance. Understand why you became addicted to gaming whether it's intellectual engagement, a sense of community, or feeling cool in the game. Finding activities that provide similar satisfaction in real life is crucial. Engage in challenging jobs, learn new skills, and become part of a community. For example, if you enjoyed the problem-solving aspects of gaming, you might find coding or puzzles equally engaging. If gaming provided a social outlet, joining clubs or groups with similar interests can fulfill that need. Identifying and addressing these underlying reasons is key to creating a balanced and satisfying lifestyle.
opens up:
to make something possible or available
Example: Quitting smoking opened up new possibilities for me.
build a new:
to create something new
Example: I 'm going to build a new house next year.
undertaken alongside:
done at the same time as something else
Example: I am studying English alongside my job.
planned in advance:
decided and arranged beforehand
Example: I planned my trip to Paris in advance so that I could get the best deals on flights and accommodation.
became addicted:
started to like something so much that you can not stop doing it
Example: I became addicted to watching TV shows.
feeling cool:
feeling confident and relaxed
Example: I felt cool when I won the game.
equally engaging:
just as interesting and enjoyable
Example: I find reading and writing equally engaging.
social outlet:
a way to meet and interact with other people
Example: Joining a club is a great social outlet for people who enjoy meeting new people.
fulfill that need:
to satisfy a desire or requirement
Example: Joining a sports team can fulfill the need for exercise and social interaction.
addressing these underlying reasons:
dealing with the real causes of a problem
Example: The therapist helped the patient by addressing the underlying reasons for their anxiety.
creating a balanced:
living a life that is not focused on one thing too much
Example: I 'm trying to create a balanced life by spending time with my family, working on my hobbies, and exercising.
Fill your time with productive activities. Physical exercise is a great start, as it boosts energy and confidence. Whether it's sports, gym, dancing, or simply walking, any physical activity counts. Beyond exercise, explore hobbies and interests that excite you. Whether it's cooking, learning to throw darts, or any other activity, the goal is to find enjoyable pursuits that replace gaming. For instance, taking up a new sport can improve your physical health and introduce you to new social circles. Learning a new skill, such as cooking, can be both enjoyable and practical. These activities not only fill the time previously spent gaming but also contribute to your personal growth and well-being.
Fill your time:
To occupy your time with activities
Example: I filled my time by reading a book.
a great start:
a good beginning
Example: I think this is a great start to our project.
boosts energy:
makes you feel more energetic
Example: A good night's sleep boosts energy levels.
any physical activity counts:
any type of physical activity is beneficial
Example: I don't have time to go to the gym, but I try to get some exercise every day, even if it's just walking the dog.
Beyond exercise:
In addition to exercise
Example: Beyond exercise, I enjoy reading and writing.
excite you:
make you feel interested and enthusiastic
Example: The new movie really excites me.
the goal is:
the purpose or aim of something
Example: The goal of the project is to improve the quality of life for people in the community.
taking up:
to start doing something regularly
Example: I 'm taking up painting as a hobby.
introduce you to:
to make you meet someone or something
Example: My friend introduced me to her new boyfriend.
fill the time:
to do something to pass the time
Example: I filled the time by reading a book.
contribute to:
to help something happen or develop
Example: Playing sports can contribute to your physical health.
Avoid replacing gaming with other low-effort activities like browsing Reddit or watching random YouTube videos. These can become new forms of mindless escapism. It's important to not aim for perfection from the start; it's okay to falter occasionally. If you do, get back on track rather than giving up entirely. For example, if you find yourself spending too much time on social media, set specific limits and find more productive alternatives. Developing a routine that includes a variety of activities can help you maintain balance and avoid falling into new habits that are just as unproductive as excessive gaming.
get back on track:
return to doing what you should be doing
Example: I got back on track with my studies after taking a break.
giving up:
to stop trying
Example: I 'm not giving up on my dream of becoming a doctor.
falling into:
starting to do something bad or harmful
Example: I 'm trying to avoid falling into the habit of eating junk food.
After the Challenge Ends
Once the challenge is over, you might find that gaming no longer interests you as much because your life has become more fulfilling. However, if you still have the urge to game, it's important to approach it mindfully. Observe how gaming affects your responsibilities, emotions, and overall well-being. Competitive games, for instance, can bring about frustration and rage. If gaming negatively impacts your life, it might be best to continue abstaining. For example, you might notice that gaming leads to procrastination or disrupts your sleep schedule. Recognizing these patterns can help you make informed decisions about whether to reintroduce gaming into your life. Additionally, consider setting strict boundaries, such as limited gaming time, to prevent relapse into old habits.
once the challenge is over:
when the difficult situation is finished
Example: Once the challenge of moving to a new country is over, I can finally relax.
no longer interests you:
not interesting to you anymore
Example: I used to love playing video games, but they no longer interest me.
has become more fulfilling:
more satisfying and enjoyable
Example: My life has become more fulfilling since I started volunteering.
have the urge:
to have a strong desire to do something
Example: I have the urge to eat a chocolate bar.
approach it mindfully:
to think carefully about something before doing it
Example: I need to approach my new job mindfully so that I can make a good impression.
bring about:
to cause something to happen
Example: The new law brought about many changes in the way we live.
negatively impacts:
has a bad effect on something
Example: Smoking negatively impacts your health.
continue abstaining:
to keep not doing something
Example: I have been abstaining from smoking for a month now.
Example: Smoking leads to health problems.
disrupts your sleep schedule:
makes it difficult to sleep at the usual time
Example: I had to stop drinking coffee in the afternoon because it disrupted my sleep schedule.
make informed decisions:
to make decisions based on facts and knowledge
Example: I need to make an informed decision about whether to buy a new car.
setting strict boundaries:
making clear rules to limit something
Example: The teacher set strict boundaries for the students' use of the internet.
prevent relapse:
to stop something from happening again
Example: I need to prevent relapse into my old habits.
into old habits:
to start doing something bad or unhealthy again after you have stopped
Example: I 've been trying to eat healthy, but I keep falling into old habits and eating junk food.
Healthy gaming means limiting your gaming time to less than 20 hours per week, not feeling the need to play daily, and being able to stop playing whenever you want. Ideally, you should focus on single-player games that you enjoy without feeling the need to grind. Maintaining a balance where gaming does not interfere with your sleep, responsibilities, or physical and emotional health is crucial. For instance, setting specific gaming hours and prioritizing other activities can help maintain this balance. Ensuring that gaming remains a form of leisure rather than a central part of your life is essential for long-term well-being.
limiting your gaming time:
not playing video games for too long
Example: I 'm trying to limit my gaming time to two hours a day.
feeling the need:
wanting to do something very much
Example: I 'm not feeling the need to go out tonight.
focus on:
to give special attention to something
Example: I need to focus on my studies for the exam.
feeling the need to grind:
feeling the need to work very hard
Example: I 've been feeling the need to grind at work lately.
maintaining a balance:
making sure that different parts of your life are given the right amount of time and attention
Example: I 'm trying to maintain a balance between my work and my family life.
does not interfere with:
does not cause problems for
Example: My work does not interfere with my family life.
setting specific:
deciding on a particular time or amount
Example: I 'm setting specific hours for my gaming time so that I can focus on other things as well.
prioritizing other activities:
giving more importance to other things
Example: I have to prioritize studying for my exam over going to the movies.
remains a form of:
continues to be a type of
Example: Playing video games remains a form of entertainment for many people.
central part of your life:
very important to you
Example: My family is the central part of my life.
long-term well-being:
a state of being healthy and happy for a long time
Example: I hope to find a job that will provide me with long-term well-being.
Quitting excessive gaming is a significant step towards reclaiming your life. Whether you choose to quit cold turkey or gradually reduce your gaming time, it's essential to build a fulfilling life without gaming. Understanding your motivations and replacing gaming with productive and satisfying activities will help you achieve this goal. Remember, it's about progress, not perfection. Take it one day at a time, and you'll find yourself in a better place, free from the constraints of gaming addiction. The journey might be challenging, but the rewards - a more balanced, enriching life - are well worth the effort. Embrace the change, and discover the myriad possibilities that life offers beyond the screen.
quit cold turkey:
to stop doing something suddenly and completely
Example: I quit smoking cold turkey last year.
one day at a time:
to deal with a difficult situation by focusing on the present day only, without worrying about the future
Example: I 'm trying to quit smoking, but I 'm taking it one day at a time.
well worth the effort:
something that is very beneficial and rewarding, even if it requires a lot of work
Example: Learning a new language is well worth the effort because it opens up new opportunities.
embrace the change:
to accept and welcome a change
Example: I know it's hard to leave your old job, but you should embrace the change and see what new opportunities await you.
