I'm Internet addicted
This may help.
UserHealth!
http://www.userhealth.tk/
This free software is the perfect program for all computer users that
spend several hours in front of the computer without breaks or
pauses. It is also ideal for everybody that has difficulties in
going to bed in time, like me
The purpose of this program is to be your silent health and sleep
supervisor! What UserHealth actually will do is provide you with
regular health, pause, and go to bed messages. The messages can be
displayed like small popup windows in the right corner (Almost like
a MSN login popup) or if you prefer a topmost window or just sound
feedback. The messages will contain suggestions about pauses and
small exercise that the user can do to stimulate the body. But the
main purpose is to draw attention to the user that he or she has
been using the computer for a long time and maybe need to take a
break.
UserHealth keeps track of your active computer usage time. It is then
used to display statistics to you about how much time you have been
active on the computer. (It will be stored locally on your disk and
will not be sent or displayed to anyone else).
UserHealth will also provide you with a "Computer shutdown feature".
This feature will log off/shutdown your computer on a given time.
This will help you go to bed and prevent you from waste to many
hours of the night doing nothing on the computer.
Hopefully you now understand what this little software do and if you
would like spend more time here on this homepage there are some
screenshots that you can look at before you download the software

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