Mental Health

How to break your social media addiction ? | by Hygieia | Jan, 2022

How to break your social media addiction ?

People addicted to social networks We spend more and more time surfing the internet and our social networks. Is it worth our time ? Or is it a waste of time for us ?

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4 ways to quit addiction to social networks

You’re wasting your life In the last two decades, we’ve seen an explosion in technology, and while all technologies and technologies can be used forever, there is a way to misuse any tools and applications . I am not against the use of social media.

All of people, has a presence on YouTube , Instagram ,Facebook and twitter. on the one hand, there are angry Luddites condemning social media, and on the other hand , you have addicted in Smart phone. all people who are oblivious to the detrimental effects of their social media use, As with most things in life.

Social media can introduce us to new ideas and help us share our work and feelings. They also allow voices that have not been heard before to influence culture and culture-building. However, if we do not pay attention to how we use them, addiction to social networks will result in nothing but a waste of time and money for us.

Focus on positive activities

Over the past year, I have conducted four different experiments to monitor my behavior and used trackers and blockers to better understand the impact of using social media on my productivity. My goal was to find out if I could change my “default settings” and have more time for deep, focused work by suspending my daily behaviors. In the end, these four experiments helped me to become more aware of social media addiction and to make the most of it by limiting its disadvantages. The first step was data collection. Before starting the experiment, I tracked my daily behaviors to find out how much time and energy I was wasting. This step changed my perspective on how to work deeply and satisfactorily. I used the application (Rescue Time) for the duration of my use of the computer and the application (Moment) to calculate the duration of my use of the mobile phone.

first step; Complete removal of social networks for thirty days

The first step was to completely remove all social networks from the daily routine. Thirty days without Facebook, Instagram, Twitter, YouTube and LinkedIn. But it was not easy. It’s as if my brain is screaming in anger at the app’s addictive power, saying, “Do I need Facebook for my work or do I have to check my Instagram?” I logged out of all the sites and removed all the apps from my phone. Using the Freedom tool, I blocked social networking sites from browsers and mobile phones. Finally, I asked my wife to set an unknown password for my cell phone so that I would be restricted from using it (I did not want to take any risks).


The first step was surprisingly easier than I expected. There was a sense of liberation in being offline and a sudden decision to do so. That’s what I learned; My reading rate skyrocketed, and in one month, I read more than three months in total. Whenever I had the opportunity, I read online instead of news or social media sites. But this first step also had obstacles; Facebook is the gateway for many other apps. As a result, I had trouble logging in anywhere I needed to log in to Facebook. From now on, I decided to use email to log in to sites (which is also better for security). I also used social media sites a lot to do my research. For example, when I remembered someone and wanted to ask how they were, or when I wanted to pursue a project, I would quickly go to social networking sites for more convenience and to save time. Although it was difficult not to access social media, it did not delay my work. After completing the first step, I re-enabled myself to have unrestricted access to social media and continued to calculate my usage using the Rescue Time app. After a month with a new perspective, I was able to see more clearly the pattern of my use of different sites, as well as the advantages and disadvantages of using it. The results were a significant difference in how I used different devices. The laptop was not the biggest factor in my addictive behavior, and I was really working when I was using the laptop. The main cause of social media addiction for me was my mobile. In addition, it was very time dependent. My use of social media (or my liking) clearly increased at certain times. Many of my bad habits, including late-night fatigue, early morning boredom, and my tendency to “scroll up and down” (scroll), are tied to fatigue. It was also relatively predictable that I would want to rest in the middle of the morning (around 11 a.m.) and in the afternoon (around 3 or 4 p.m.). After dinner was by far the worst time for me. It was as if my brain was just a piece of dough. By blocking social media for thirty days, I realized when I was just getting bored of the day and when I wanted to use platforms for real research or communication.

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Step two; Use daily time limiters In the second step

I wanted to find out if I could limit the use of social media without eliminating it altogether and achieve equally effective results. The next step was to limit the websites daily based on the “fatigue times” that I had identified in the first experiment. To do this experiment, for two weeks I restricted access to social media using blockchain programs such as Freedom at certain times of the day (afternoons only). Also, installing the News feed Eradicator app for Facebook and all the news websites and TV sites blocked my access to them.


Spending the morning without social media and news made a huge difference. By focusing for a few hours on the biggest projects and knowing that I had time to rest during the day, I was able to do much more than before. The long-term effects of this change became apparent on the fourth or fifth day. It would be much harder for me to go back to the deep workspace if I succumbed to the urge to check social media and buy from Online shop and send a few emails. By focusing on specific work projects at certain times of the day (running a large project before 11 a.m.), my personal productivity increased dramatically. The temptation to use networks was strong at first but disappeared over time. Overcoming the intense urge to check out the first site or social network in the morning, my focus and attention continued to increase in the morning, and it became clear that this solution was very effective for me. I was able to increase my productivity by using time-based Internet blockers. But now the question arises, what if instead of blocking my use at certain times, I devoted a certain amount of my time to using them?

Step three; “Happy hour” with social networks

The next step was to set aside a specific time of day to use social media. At the end of the working day, after about 12 hours of work or childcare, from four to five o’clock in the afternoon, to communicate, enjoy, socialize with new people and get acquainted with new ideas, spend an hour on “Happy Hour”. I assigned and set a reminder alert for it.


An hour spent surfing social media and browsing (scrolling) took the temptation away from me at other times of the day. Replacing a bad habit with a bad one was easier than putting all your energy into eliminating the bad habit. Surprisingly, the one-time use of social media in just one hour made it seem less exciting, and I found that in twenty minutes or finally thirty minutes, the scrolling (scrolling up and down) was over and the only thing It remained like reading a lot of per-saved text or commenting. I was more efficient in responding to all my requests, and instead of scattering my conversations drop by drop during the day, I would open a new page in the browser for each important activity or request, and move quickly and accurately between them.

At this point, my content production dropped dramatically. Instead, I wanted to share what I wanted with an available file (Ever note) to update my status on social media. The 12-hour delay between writing and publishing content gave me a good opportunity to pause to see if instant sharing was really necessary. The most important things I learned from this step were: Continued, albeit brief, use of social media throughout the day reduces my energy and focus on writing and other tasks. Sharing the situation is enjoyable and every time I do this, I feel satisfied with the reaction of others. However, every new post, however small, requires a lot of energy and time.

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Step four; 24 hours to break the cycle (one full day) or 48 hours (two full days)

One of my favorite ways to reset my brain is to spend a whole day or two on a weekend without a phone or laptop. When I taught triple sports (swimming, tennis, cycling and running) and swimming, I spent most of my Mondays away from home. While cycling or swimming, it was almost impossible to browse the web. So I used the Freedom app and a wireless network (a network that operates as a standalone router) to block all devices from Friday evening to Monday at three o’clock in the afternoon. Results Doing things like walking, going to the beach, hanging out with friends is very helpful. The hardest part was leaving home without a cell phone, and that’s where the liberation begins. The best way to block the Internet is to physically put your Internet access devices elsewhere. On the days I stay home, I set the Freedom program to “No Social Media or Email” from the weekend until 3pm on Monday. I realized that I had to be flexible about this step. On days when my essay submission deadline is near or I want to work a few hours over the weekend, I set parameters for how much and when I log on to social media to do significant work. Today, even with kids (and without triple sports), I still feel the impact of Saturdays and Sundays without the Internet disrupting my dependency pattern. Two days without internet is a great way to set a new pattern for things if you see your productivity declining (as I did).

Focus on positive activities

In general, my first experiments were based on control and elimination. However, sometimes instead of emphasizing restraint and willpower, a better strategy is to focus on what is needed more; Read more, spend more time with family without using the Internet and space to think. One of the reasons that diets do not work very well is that the focus is more on the limitations and the do’s and don’ts , rather than the do’s and don’ts. Instead of trying to recover, they wallow in their sadness and thus, experience more failure. My subsequent experiments made me aware of the power of adding that planning to spend time was simply with the community or spending Saturdays outside the home. Now I use Freedom almost every day to block social media and morning news. I delete Facebook and email from my phone and manually reinstall them from 4 to 5 pm and then delete again (yes, every day!). I have regular 24-hour breaks and track my usage with (Rescue Time) to alert me when I miss 45 minutes of “distraction” time. Many of us want to end social media addiction, but an important piece of the puzzle is missing. We are looking for what we want and think that social media will respond quickly. These experiments showed me that the basis of this desire for social use of the Internet is deep communication with friends, access to new ideas and information, and relaxing after a hard day. Each of these tendencies can be satisfied more effectively with something other than social media. Like many tools, these tools are not entirely good or bad at all. I will continue my experiments in the future, especially now that smartphones have added a “device usage time” feature. The availability of these programs does not necessarily mean that our current and default behaviors are the best way to use them or achieve our goals. By limiting the use of social networking sites, I created a pattern that allowed me to connect with more friends, read more books, and focus on what mattered. People who manage and plan to access social media and make the most of their time will be more successful in life. Psychologists have found that addiction to the Internet and social networks has an effect on the brain, such as nicotine and other drugs, and is highly addictive.

The most important thing is to enjoy life and be happy.

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