Get online!

The internet is a great place to find health information, play games, meet up with friends, or just have fun. But sometimes internet use can become a problem. If you're:

• Using the Internet very heavily or staying up very late;
• Doing things online that make you feel stressed, upset or uncomfortable; or
• Spending time online when you should be doing other things

it may be time to think about your Internet use.

Related topic: Keeping safe on the Internet

Am I using the internet too much?

There's no such thing as a "normal" amount of time to spend on the Internet. For some people, the internet it very important. Others may hardly use it all. You need to decide what's right for you, but here are some questions to think about:

• Am I on the internet when I should be doing other things, eg. homework, chores?
• Am I losing track of time when I'm on the internet?
• Am I staying in and skipping socialising to go on the internet?
• Am I staying up late or bunking off school to go on the internet?
• Am I doing things online which my family or friends would disapprove of?
• Am I doing things online which make me feel guilty or ashamed?

If you feel you are using the internet too much, or if your internet use is making you unhappy, you need to take some positive steps to bring your internet use under control.

Related topic: Keeping safe on the Internet

Cut down the amount of time you spend online

If you think you're spending too much time online, here are some suggestions on how to cut down:

• Plan your computer use Log on when you get home to check mail and messages, but plan to do something later, even if it's just homework, TV or reading a book.
• Work away from the computer Online when you should be doing other things, like homework? Work in a different room, or turn off the screen when you're not using it for work.
• Take regular screen breaks Whether you're working or having fun, once an hour, take a break and do something to stretch your legs and rest your eyes.
• Take an internet holiday Pick one day a week when you won't go online, or if you feel like you need a total break, take a week.
• Keep hold of friends in real life Arrange to do things with friends away from the computer, like going out or sports.

Crucial: If you're going to be using your computer for a long period of time, check your position is comfortable. Your screen should be at eye level, your back should be straight and your shoulders relaxed, your elbows and knees should be comfortably at right angles, and your feet should be resting flat on the floor.

Enjoy your time online

The internet is full of cool, interesting and exciting stuff. But it's also a place where you can get angry and upset, have fights, or get into trouble. If your internet use is leaving you stressed or anxious, then you need to make positive changes to improve your experiences. Here are some suggestions on how to surf positively:

• Don't give out personal information Some of the people online are scammers, bullies and abusers. Don't make yourself vulnerable to them.
• Don't pick fights with strangers Some people online argue and say outrageous things, sometimes for fun, sometimes because they believe them. Avoid them.
• If something is annoying you, do something else Whether it's a chat gone bad or a web-page that's making you angry, you don't have to be there. Make a cup of tea, look at videos, or close the browser window.

Related topic: Keeping safe on the Internet