My video-watching addiction is affecting my studies. Help me!

10 help readers cope with their anxieties in these stressful times, TOI has launched Talk it Out, a series in which expert counsellors answer your mental health queries. This week’s advice is from counselling psychologist Pallavi Ullal

I am depressed because I have not scored well in my recent exams. I am an intelligent student but I have become careless and waste too much time watching YouTube videos. I have tried to make a plan and stick to it but I am unable to follow it beyond a day. How can I get out of this cycle? — Anonymous

The first and most important step is to beat the YouTube addiction. Find a hobby that will take your mind off the videos. Paint, read, play a musical instrument or step out to practise a sport. Set an alarm on the phone to limit screen time and keep gadgets out of reach, especially when you are studying or sleeping. Once the urge to constantly watch YouTube has diminished, start afresh with studies. Make a realistic time-table, set study goals and monitor your progress by appearing for regular tests. It’s difficult to break habits, but if you successfully get through two weeks of self-control, you have won the battle. Don’t give up, put that gadget away and pull yourself out of the virtual world.