Enjoy for amusement—maintain control

Set a session timer

Pick a fixed length (e.g., 20–30 minutes). When it ends, stop and do a quick check-in: hungry, tired, bored, or chasing?

• Use a phone alarm named “Time to pause.”
• Restart only after a 2-minute break.

Plan “micro-breaks”

Every 10–15 minutes, stand up, stretch, and look away from the screen. Short breaks reduce autopilot play.

• Get water, open a window, or walk to another room.
• Ask: “Would I start again right now?”

Remove “just one more” triggers

Reduce easy re-entry so you consciously select to continue.

• Log out after a session and close the tab.
• Disable non-essential notifications for gaming apps.

Use a “one-sentence rule”

before you continue, finish this sentence: “I’m playing right now because…” If the answer is stress, anger, or escape, take a break.

Try swapping to a quick alternative: music, a short walk, or a chat with a friend.

Add a reality reminder

Place a note near your screen: “Play for entertainment. Stop when it stops being entertainment.” Small cues support interrupt momentum.

• Keep snacks, water, and a to-do list visible.
• Don’t play when you should be sleeping.

Know when to reach out

If play feels hard to control, support is available. You don’t have to figure it out alone.