How to Overcome the Addiction of Social Media

It’s clear that we have become addicted to social media so much so that it is akin to hamsters on a wheel.  Our lives seem to revolve around scrolling, double-tap, refresh, repeat, the pattern that many of us are familiar with. 

Remember the last time you picked up your phone “merely to check a notification”? Hours later, you were still scrolling through the pictures of your cousin’s best friend’s 2019 holidays. I too have gone through similar situations, it is important to recognize that you are not alone in this digital quicksand.

The Dopamine Dance

In reality, our brains are not our enemies, rather they are wired to seek dopamine, and our brain loves it. It’s not the pleasure drug everyone thinks it is. It’s actually the “I want more” drug. Think of dopamine as your brain’s favorite party guest. Every like, comment, and share is like a little festival in your mind. The problem? Like any good party, there comes a time when you need to end it.

But our mind is like that friend who always has a hard time exiting the parties. “Just five more minutes!” he says, while it’s already 2 AM in the night and you are still watching videos of amazing cooking techniques that you’ll never actually try.

Why We’re Hooked (And It’s Not Just Poor Willpower)

The social media platforms aren’t just addictive by nature, rather their algorithms are made in such a way that will keep their users engaged and maintain their attention. These apps are like digital casinos, which include all these:

– Random rewards (Will your post go viral?)
– Infinite scrolling (The slot machine that never stops)
– Social validation (Who doesn’t love a good ego boost?)
– FOMO (Fear Of Missing Out on that one post that could change your life)

It is, as if, these platforms seem to have taken everything we fear and associate with, put it into shiny packaging, and passed it on directly to our dopamine receptors. Clever, right?

The Real Cost of Our Digital Obsession

As Timothee Chalamet once said, “Life is coming from you and not at you.” While you check out the latest Instagram trends, life is going on all around you. It will continue to unfold around you whether you take notice or not.

Here is how much time an average person spends on their phone. 
– The average person spends 4 hours and 37 minutes on social media daily
– That’s 1 day per week or 6 days per month
– Or approximately 70 days spent looking at a phone.
– You could learn a new language in that time.
– Or write a book.

Breaking Free: The Action Plan

1. The Great Digital Detox

Dopamine detoxification should come first. No, you don’t have to go to some cave in the Himalayas, though that will undoubtedly have an impact. Instead, try these actions:

– Pick one day a week for a social media fast
– Delete social media apps from your phone
– Re-download them only during designated “social media hours”
– Use your computer for social media instead of your phone
– Turn off ALL notifications

2. Create “No-Phone Zones”

Certain places should be as phone-free as a swimming pool. Establish these sacred spaces:
– Your bedroom (sleep is better than reels)
– The dinner table (real faces beat Facebook)
– The bathroom (let’s not even go there)
– Your workspace (unless it’s part of your job)

3. The Replacement Strategy

Your habit-loving brain, like nature, abhors the absence of things. Instead of scrolling aimlessly, use it:
– Reading books (yes, those still exist)
– Taking walks (without Pokemon Go)
– Calling friends (actually talking, wild concept)
– Learning a new skill (YouTube tutorials count, but only the educational ones)
– Meditation (your mind needs some blank space)

4. The 20-Minute Rule

While using social media, make sure to set a timer of 20 minutes. Why 20? The reason is that it is not only sufficient to stay updated, but it is also sufficient to avoid the “social media time wastage“, where hours disappear like socks in a dryer.

5. Make It Harder to Access

Add friction to your social media usage:
– Log out after each use
– Use complex passwords
– Put social media apps in a folder on the last page of your phone
– Enable app limits
– Ask a friend to set the password for your app limits (evil but effective)

The Art of Mindful Social Media Use

When you do use social media (because let’s be realistic, you’re not giving it up entirely), make it count:
– Follow accounts that add value to your life
– Unfollow anyone who makes you feel bad about yourself
– Use lists and filters to see what matters most
– Engage meaningfully instead of mindlessly scrolling
– Share content that actually contributes something positive

The Recovery Process

Remind yourself that giving up an addiction or a bad habit is a process, not a final goal. There will be good days and bad days for you. You will become a digital monk some days and get trapped in a web of kittens videos on others and that’s fine.

Progress, not perfection, is the most important thing. If you find yourself reverting back to your old behavior, don’t blame yourself. Just slowly return to your goals, just as you would when training a child. 

Creating New Rewards

Your brain needs new sources of dopamine. Try:
– Setting small, achievable daily goals
– Tracking your progress in a journal
– Rewarding yourself with non-digital treats
– Celebrating milestones in your social media reduction
– Finding joy in real-world connections

The Final Word

The goal of staying away from social media is to regain control over your time and attention, it is not about becoming a digital hermit. Think of it like teaching a wild horse: you want to keep it running, not crush its courage.

Remember why you are doing this, start small and keep going. Your future self will thank you for the hours you have saved by not watching “satisfying pressure washing videos” at 3 in the morning.

If you read this article titled, “How to Overcome the Addiction of social media,” till the end without checking your social media apps you are already winning! Move forward and experience life to its fullest while staying connected to the medium. I promise you that the resolution of the real world is greater than your phone screen.

Keep in mind that social media should make your life better, not the other way around.

Read more; The Jar of Life