Psychologist Anna Heal

Hello Lina, thank you for your thoughtful question. It is very common and positive that you are reflecting on your habits at nineteen. What you describe, where activities like social media and gaming start to interfere with sleep and motivation, can indeed be considered a behavioral addiction. The key is not to label yourself harshly but to recognize the pattern and take compassionate steps towards change.

First, I recommend you begin with self-observation without judgment. For a week, simply note down when and why you reach for your phone or game. Are you bored, stressed, avoiding a task, or seeking connection? This awareness is the foundation for change. Next, consider implementing practical environmental controls. This could mean using app timers, turning off non-essential notifications, or charging your phone outside your bedroom to protect your sleep. For gaming, you might schedule specific time blocks.

It is crucial to replace the habit with a fulfilling activity. When you feel the urge to scroll or play, have a pre-planned alternative ready, like reading a book, going for a short walk, or practicing a hobby. This addresses the underlying need the habit was filling. Also, focus on rebuilding your daily structure. Set consistent sleep and wake times, and schedule your study sessions first, treating leisure as a reward. This can help restore motivation.

Remember, the goal is balance, not perfection. Allow yourself guilt-free designated leisure time. Trying to eliminate all gaming or social media use can lead to feeling deprived and then binging. Instead, plan for it consciously. If you find these steps too difficult to maintain alone, or if feelings of guilt are overwhelming, seeking support from a counselor or therapist can be very beneficial. They can help you develop personalized strategies and work through any underlying issues. You have already taken the most important step by wanting to understand and manage this cycle.