We’ve selected some of our most useful tips and placed them in this online form. You can use them as a checklist to jog your memory if you find yourself obsessed. You can also print these results, if you would like a reminder of things you can work on during your week, in greater depth.

1. Have you identified and recorded your most common addictions that negatively affect your life? Are you aware of the threshold of what to you distinguishes acceptable from unacceptable levels of activity?

Yes

No

2. Have you removed all the unnecessary influences, subscriptions and other ready temptations that unhelpfully encourage your obsessions?

Yes

No

3. Are you aware of your current goals and priorities? Are these readily accessible to you?

Yes

No

4. Have you read about the science of Obsessive Personality Disorders, procrastination, and anxiety? Do you understand how and why they occur, and the various treatments available?

Yes

No

5. If you suffer from a form of internet addiction, have you set aims for the amount of time spent on different sites? Are you able to monitor and if necessary block how much time you spend on unhelpful sites?

Yes

No

6. Have you set up positive addictions to take over from negative ones, such as healthy interests and reminders (related to current goals and priorities)?

Yes

No

7. Do you have a means to remind yourself to take regular breaks (alarm clocks, scheduled breaks, or software)? Are you aware of how often you should take a break?

Yes

No

8. Have you scheduled in your diary times where addictions are “allowed“?

Yes

No

9. Do you have quality and breadth of support, including but not limited to: books, online resources, friends, family members and/or doctors?

Yes

No

10. Do you have a plan for when you find yourself stuck in addictive situations (distancing strategies, ‘watching’ your anxiety, recording obsession inducing stimuli)?

Yes

No

11. Are external deadlines set, both for jobs and also for healthy things, like social activities, relaxation, diet, and exercise?

Yes

No

12. Are you doing ongoing exercises to improve your ability to accept and cope with stressful situations, without resorting to obsessive acts? (This may include meditation, brain balance exercises, physical exercise, visualizations and/or professional therapy)

Yes

No

13. If things still become too difficult, are you aware where you can go to receive further assistance (eg. psychiatry, drugs and other treatments)?

Yes

No

Schedule time to correct any of the “No’s” checked above.

You can print this and any page by selecting ‘File’ and then ‘Print’

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