I haven't dealt with my laptop based computer addiction, but I have solved my cell phone addiction.
It's important to understand how much behavior around technology is based on ingrained habits. My goal with dealing with my phone was to "short-circuit" the habitual/addictive behavior.
To do this, I did two things.
1. I turned off all automatic notifications on my phone, as well as all background updates of apps/email/etc.
2. I created a simple rule: I can use my phone whenever I want, but I have to wait five minutes after 'thinking of using it.'
Combined, these two rules have been effective in short-circuiting the addictive properties of my cell phone. The five minute wait time gives me the chance to have deliberate/conscious thought about my phone use. The lack of automatic updates happening in the background gives me a chance to catch myself, if I unconsciously start using my phone. For example, it takes 20-30 seconds to load email. If I unconsciously open the email app, nothing has changed. Sure, I can tell it to load the email, but the time it takes to load the email gives me the chance to realize I'm breaking my five minute rule.
I feel like I'm able to use my phone as a tool again. After around a month of this, I'm no longer scared of my phone's power over me.
Sadly, I haven't figured out an effective system for my computer yet.
It's important to understand how much behavior around technology is based on ingrained habits. My goal with dealing with my phone was to "short-circuit" the habitual/addictive behavior.
To do this, I did two things.
1. I turned off all automatic notifications on my phone, as well as all background updates of apps/email/etc.
2. I created a simple rule: I can use my phone whenever I want, but I have to wait five minutes after 'thinking of using it.'
Combined, these two rules have been effective in short-circuiting the addictive properties of my cell phone. The five minute wait time gives me the chance to have deliberate/conscious thought about my phone use. The lack of automatic updates happening in the background gives me a chance to catch myself, if I unconsciously start using my phone. For example, it takes 20-30 seconds to load email. If I unconsciously open the email app, nothing has changed. Sure, I can tell it to load the email, but the time it takes to load the email gives me the chance to realize I'm breaking my five minute rule.
I feel like I'm able to use my phone as a tool again. After around a month of this, I'm no longer scared of my phone's power over me.
Sadly, I haven't figured out an effective system for my computer yet.