GAME OVER,

DON’T PLAY AGAIN

A TEEN’S GUIDE TO DESTROYING VIDEO GAME

ADDICTION AND TAKING BACK THEIR LIFE

BJORNI KADILLI
 DON’T PLAY AGAIN
A TEEN’S GUIDE TO DESTROYING VIDEO GAME
ADDICTION AND TAKING BACK THEIR LIFE

Copyright © Bjorni Kadilli 2023

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or
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For permission requests, write to the author at bkadilli8@gmail.com

Table of Contents:

Introduction

Why You Should Quit Video Games

Chapter 1: Understanding Video Game Addiction

Examples of the Extreme Ends of Gaming

Signs and Symptoms
Addiction is a Spectrum
Gaming Addiction IS a Mental Health Disorder
Impact on Daily Life
Chapter 2: The First Steps Toward Recovery

Self-Assessment
Setting Clear Goals
Building a Support System
Chapter 3: Practical Strategies to Quit Gaming

Chapter 4: Overcoming Relapses

Dealing with Setbacks

Learning from Mistakes
Staying Committed
Chapter 5: Reclaiming Your Life

Reconnecting with Real-World Activities

Rebuilding Relationships
Rediscovering Passion and Purpose
Chapter 6: Maintaining a Game-Free Life

Long-Term Strategies for Success

Staying Accountable
Celebrating Achievements
Chapter 7: Thriving Beyond Gaming

Personal Growth and Self-Improvement

Pursuing New Hobbies and Interests
Setting Future Goals
Conclusion

Reflection on the Journey

Words of Encouragement
Resources and Further Reading
Appendices

Self-Assessment Worksheets
Recommended Apps and Tools
Support Groups and Communities
Acknowledgments and About the Author
 Introduction
Why You Should Quit Video Games

I t’s 2022 and I’m at the gym with my friends. We’re all slacking and messing
around with yoga balls and gym rings. My friend was telling me about this video
that he watched, and since we were already on our phones, he decided to show me
it. I expected it to be some random funny video or something casual.
“The Full Teenager Guide”. What’s this?, I thought. He told me it was very life
changing and that I should check it out. I was joking around and saying that it was
shorter than a how-to guide on playing a video game I was interested in.

Anyway, once I got back home, I decided to check it out. The video creator talked
about lots of topics. Social media, pornography, studying, business, and most
importantly, video game addiction. I decided that this was not really that important
and just left it off and turned on my pc to keep playing. I followed everything else
said there, but “video games were not that bad”, I thought.

Well turns out, that was not really the case. I spent hours and hours with the
controller, keyboard and mouse. I was doing a little of those self improvement
habits, so I rewarded myself with video games.

One day, a video pops up in my YouTube feed. “Video Games Are A Fantastic
Way To Cope With Being A Loser IRL”. I watched it. I got this sense of confusion.
What else would I do instead of playing video games? How about my friends?
Would they make fun of me?

Everything past this is really a blur, but I uninstalled all of the video games on my
computer. What did I learn from 8+ years of video games every day? What are the
pros and cons? Well, here it is.

1. It’s a complete waste of time. Far more productive habits can be done
instead of gaming, which we will discuss later on.
2. It’s a waste of money. Whether it's the console, the gaming pc, or all
the things you buy in a game.
 3. You lose track of reality. Your sense of focus lessens because you’re
so focused on a screen.
4. Dopamine. If you don’t know what dopamine is, it’s basically
pleasure/happiness. If you get a dopamine hit (or you get really
pleasured in a pretty short amount of time), the dopamine will spike
up, then it will eventually drop, and when it does, it will drop below
the baseline. Below where it was before.
5. Copium. You get a false sense of accomplishment that actually doesn’t
matter at all.
6. Fitness. Sitting all the time or laying down is *really* bad for you and
your health.
7. Less energy. The more time you spend exercising, the more energy
you have. It also applies the other way.

And a lot, lot more. Here’s the truth: yes, they’re fun. Fun with friends. But it’s not
the game that you’re enjoying, it’s the friends you’re spending time with. If you
played the best, most fun video game ever but you had already been playing video
games for 5+ years and you were alone? It wouldn’t be enjoyable, would it?

You can be the strongest, most masculine warrior in a video game.

But in real life, you’re just the same loser before you played. Maybe a little bit less
happy. “Oh but I’m playing Call Of Duty. It might help me if I go to the army!!”
Oh shut up man. Listen to yourself. “Time spent enjoying yourself is not time
wasted!”. It is a waste of time. You can enjoy yourself in the same way in real life.
 Chapter 1
Understanding Video Game
Addiction
Video game addiction happens when your real world isn’t stimulating enough or
fun enough to enjoy. So you decide to escape into the virtual world. In this chapter,
we will talk about the symptoms of video game addiction. If you have any of them,
I suggest you take action immediately.

Video game addiction is spending a long time sitting and on the computer. Getting
false brotherhood through video games and Discord. Video game addiction is
defined in a spectrum. From mild to severe.

Here are some characteristics that differentiate video game addiction with casual,
balanced gaming:

1. No leverage, or control. People with a gaming addiction often find it hard

and difficult to control the time they spend playing video games.
2. Neglection of basic necessities. They might disregard things like their
hygiene, fitness, or work.
3. Using video games to escape reality. Usually people who have problems or
things that they do not want to solve or deal with, they will escape into the
virtual world.
4. Cannot stay long without video games. It is hard to stay away from video
games. Things like withdrawal symptoms may occur.
5. Interference with daily life. Gaming addiction can disrupt a person’s social,
academic and occupational life. It can lead to bad grades, bad relationships,
and loss of jobs.

Examples of the Extreme Ends of Gaming

Meet Alex. He's a 25-year-old office worker who spends most of his free time
playing an online multiplayer game. He often stays up late into the night,
sacrificing sleep to play. He's missed several work deadlines and social gatherings
because he couldn't tear himself away from the game. His friends and family have
expressed concern about his excessive gaming, and he's tried to quit but finds
himself going back to the game even when he doesn't want to. Alex experiences
irritability and restlessness when he's not playing, and his gaming habit has taken a
toll on his relationships and work performance.

Now, let's meet Sarah. She's a 30-year-old teacher who enjoys playing video games
in her spare time. She typically plays for about an hour or two in the evening after
work to unwind and relax. Sarah always ensures that her gaming doesn't interfere
with her job, social life, or other responsibilities. She can easily put the controller
down when needed and doesn't feel compelled to play for extended periods. Sarah's
gaming is a form of entertainment and relaxation, and she maintains a healthy
balance between gaming and her daily life.

Which one are you? If you’re heading towards Alex more, then you’re most likely
addicted. If you’re leaning towards Sarah more, then you’re fine. I’d still
recommend you read this book just so you know when you’re going too far.

Addiction is a spectrum.

At the end of the spectrum, we have the casual gamers who play in moderation.
They occasionally play for relaxation or entertainment. These types of gamers are
usually laid back and more chill.

Moving along the spectrum, we have gamers who are at risk. These are individuals
who show signs of increasing engagement with video games. They might spend
more time gaming than they originally wanted to.

Further along the spectrum, we have the problem gamers. They have a disruption
in their day-to-day lives because of excessive gaming. They might struggle in
school, relationships and/or be unable to stay without video games. This makes it
harder for them to socialize, and gives them poor grades (most of the time
anyway).

At the extreme end of the spectrum, we have gaming addicts. Here you encounter
individuals who test positive for gaming disorder or gaming addiction. They have a
loss of control over their gaming habits. They prioritize gaming over everything
else. When I say everything, I mean everything. Whether it’s skipping school to
run home and play some Fortnite (or whatever you play) or skipping time outside
that would be spent with friends in the real world.

Gaming addiction IS a mental health disorder.

The World Health Organization recognizes gaming addiction as a mental health

disorder. Although it is said to only affect 1-3% of gamers.

So on average, if we say 2% of gamers are addicted; that's 160 million people.

That’s still a lot.

All ages are affected, but among teens, it’s around 9.7% in the US. A lot, huh? You
can’t blame them. Games are specifically designed to want you to have “one more
game” before going to sleep at 3 AM.

Signs & symptoms

1. Constantly thinking about gaming, so much so you have an inability to focus

at places like school or social events.
2. Little to no control over how much time you play.
3. Neglecting responsibilities such as schoolwork, general chores, or others.
4. Withdrawal symptoms: experiencing restlessness, irritability, or mood
swings when not playing games.
5. Avoiding real life and focusing more on that screen because of stress,
real-life problems, or maybe even depression and other negative emotions.
6. Social isolation: you don’t really enjoy social events anymore and prefer
online interactions.
 7. Neglecting physical health such as physical exercise, poor nutrition and even
sleep deprivation due to late night gaming.

The psychological impact on a gamer’s mental health can also be very worrying.
The consequences can be stress, anxiety and depression.

The Impact on Daily Life

Gaming addiction can disrupt a lot of things in an individual's daily life, including
academic, professional, and social. Here's an explanation of how it affects these
areas and a glimpse into the real-life experiences of individuals affected by gaming
addiction:

Academic Disruption:

1. Declining Grades: Gamers may skip doing homework, attending class, and
other academic responsibilities.
2.
3. Missed Deadlines: They may miss project deadlines, exam preparations, and
coursework.
4.
5. Impaired Concentration: The worst thing that can happen to you: Decreased
focus. You constantly think about grabbing your phone, checking your
messages, or thinking about that video game you played.

Real-Life Example: Sarah, a college student, was once an A-grade student with a
bright future. However, her growing addiction to an online multiplayer game led
her to skip classes and neglect assignments. Her once-promising academic career
took a nosedive, causing distress and disappointment for her and her family.

Professional Impediments:

1. Job Performance: For individuals in the workforce, gaming addiction can

lead to a worse job performance. Late arrivals, extended breaks for gaming,
 and distracted work hours can result in warnings, job loss, or stalled career
progress.

2. Missed Opportunities: Career opportunities, such as promotions or projects,

may be missed due to the preoccupation with gaming. Addiction can prevent
individuals from networking or demonstrating the commitment required for
career advancement.

3. Financial Consequences: Spending excessive money on gaming, including

in-game purchases and subscription fees, can strain finances. Individuals
may find themselves in debt or unable to meet essential financial
obligations.

Real-Life Example: Mark, a talented software developer, was known for his
potential. However, his gaming addiction led to more and more late arrivals at
work, missed project deadlines, and bad relationships with colleagues. Despite his
talent, his career stagnated, causing frustration and regret.

Social Isolation:

1. Neglected Relationships: Gaming addiction often leads to the neglect of

personal relationships. Gamers may spend more time with online gaming
friends than with family and real-world friends. This can worsen and even
destroy relationships, leading to isolation and loneliness.

2. Reduced Social Interactions: As gaming takes priority, individuals engage

less in real-world social activities and events. They may decline invitations
to events, further isolating themselves from social circles.

3. Loss of Empathy: Some gamers may become desensitized to the needs and
feelings of others, as the virtual world takes priority. This can lead to
difficulties in understanding and empathizing with loved ones.

Real-Life Experience: Mike, once a social and outgoing individual, became

immersed in a massively multiplayer online role-playing game. He spent countless
hours gaming and withdrew from social gatherings. His friends and family felt
neglected, and Mike's once-colorful social life now became black and white,
causing deep loneliness.
 Chapter 2
The First Steps Toward Recovery

The most important steps toward recovery are the first ones. They lay the
foundation for lasting change.

Self Assessment
In the first steps toward recovery, self-assessment plays a massive role in
recognizing the extent of gaming addiction. This crucial process allows individuals
like you, to take a closer look at their gaming habits and their impact on their lives.
It's a fundamental aspect of self-improvement and personal growth.

Self-assessment involves introspection, honesty, and a willingness to confront the

reality of one's gaming behavior. It's about asking yourself tough questions: How
much time do I spend gaming each day? Is gaming interfering with my schoolwork
or other responsibilities? Do I find myself neglecting social interactions and other
activities I used to enjoy? These are just a few of the questions you might ask as
you embark on this journey.

By engaging in self-assessment, you gain insights into your gaming patterns and
their consequences. It helps you gauge whether your gaming has crossed the line
from a hobby into an addiction. Having opinions and being candid with yourself
are crucial during this process.

Recognizing the significance of self-assessment is the first step toward breaking

free from the grip of gaming addiction. It empowers you to make informed
decisions and take control of your life. As you continue your journey toward
recovery and entrepreneurship, this self-awareness will serve as a foundation for
personal growth and success.

Setting Clear Goals

You have to have the clear vision. If you don’t know what to do you’ll be slacking
around. Here are reasons why you should set goals:

1. Clarity and Focus: Having well-defined goals provides a clear sense of

direction. When you know exactly what you want to achieve, it becomes
easier to stay focused on your path to recovery.

2. Motivation: Short-term goals offer immediate motivation. They give you a

sense of accomplishment as you achieve them, which boosts your
confidence and keeps you moving forward. Long-term goals, on the other
hand, provide a sense of purpose and a reason to persevere.

3. Measurable Progress: Goals are like milestones on your journey. They allow
you to track your progress and see how far you've come. This can be
extremely motivating, especially when dealing with challenging situations.

4. Overcoming Procrastination: When you set deadlines for your goals, it

becomes less likely to procrastinate. Short-term goals with deadlines create a
sense of urgency that can push you to take action.

5. Adaptability: Goals can be adjusted as you progress. If you find that a

particular goal is too challenging or not aligned with your recovery, you can
modify it. This flexibility allows you to stay on the right track.

6. Self-Discipline: Working towards your goals often requires discipline. This

helps you build self-control and resilience, which are valuable skills in
recovery.

7. Long-Term Vision: Long-term goals give you a vision of what your recovery
will look like in the future. This can be a powerful motivator during tough
times, as it reminds you of the rewards of your efforts.

Building A Support System

Having a support system is absolutely crucial when it comes to dealing with
gaming addiction or any other challenges you might face in your journey towards
fulfillment and enjoyment of life without video games.

Think of your support system as your personal cheerleading squad. They are there
to provide encouragement when you're feeling down, accountability when you
might be tempted to fall back into old habits, and a sense of community that
reminds you that you're not alone in your struggles.

Your support system could consist of friends, family members, mentors, or even
fellow self-improvement enthusiasts you've met along the way. They can listen to
your challenges, offer guidance, and celebrate your successes with you. You don't
have to go through this journey alone. Having people who believe in you and your
goals can make all the difference in the world.

You’re already rare just reading this book. 72% of teens play video games. 84% of
teen boys play video games. And 59% of teen girls do.

Less than 20% of teens in the US read books. So give yourself some credit.
 Chapter 3
Practical Strategies To Quit Video
Games
In early 2023, my friends started playing video games again. And they encouraged
me to.

You see, if you quit video games instantly, so just deleting the games, you will be
very vulnerable. If someone offers you to play, it’s very easy for you to pick up the
controller and get back into the habit.

Mental Health
Here’s the best way to quit any addiction: Fixing your Mental Health.

The truth is: Video games are not the problem. They are symptoms of the problem.
The problem is bad mental health. The symptom of bad mental health is being
addicted to video games. If you improve your mental health, you are actually
HAPPIER when you aren’t playing video games. So there is no reason to get
addicted to something you don’t enjoy. Here are the steps to improving your
mental health:

Maintain a Healthy Lifestyle: Eating nutritious food, getting regular exercise, and
ensuring you get enough sleep can significantly impact your mental health.

Practice Mindfulness and Meditation: Mindfulness techniques can help reduce

stress and anxiety. Meditation can improve focus and emotional regulation.

Seek Social Support: Connecting with friends and family can provide emotional
support. Don't hesitate to talk to someone you trust about your feelings.
Set Realistic Goals: Break your objectives into smaller, achievable steps. This can
reduce feelings of being overwhelmed.

Limit Stressors: Identify and address sources of stress in your life. Learning to
manage stress effectively is crucial.

Engage in Enjoyable Activities: Doing things you love and finding hobbies that
bring joy can boost your mental well-being.

Challenge Negative Thoughts: Cognitive-behavioral techniques can help you

identify and change negative thought patterns.

Professional Help: If your mental health struggles persist, consider seeking help
from a therapist or counselor.
 Chapter 4
Overcoming Relapses
“It might seem difficult at first, but all things are difficult at
first.”
-Miyamoto Musashi
Quitting video games is hard. You already know. You’ve tried, time after time,
relapse after relapse. But, you must realize. Everything is difficult at first.

I quit writing this book once already. It’s not easy. Nothing is easy at first.

So, you keep relapsing, and you want to get consistent. You probably have one or
more of these problems:

1. Too much free time. If you have nothing to spend your free time on, I
recommend starting out on just doing nothing instead of playing video
games. It will be the most boring thing ever. But from boredness, we think
clearly. Do nothing for a few hours. Think. After hours of doing nothing
your brain will literally think of so many things to do. I suggest you install a
habit tracker on your phone and add the following habits: Meditation,
Exercise, Going Outside, and Reading.
2. Fear Of Missing Out. Realize that those online friends from another
continent aren’t friends of yours. You do not enjoy staying with those
friends. You enjoy what you do with that online friend. Build real
relationships. Make new friends. I suggest reading How To Win Friends And
Influence People by Dale Carnegie.
3.