Social media can have a positive impact on your life. With social media, you can reconnect with old friends and share important moments in life. However, if not used wisely, you can develop a social media addiction that affects work and personal relationships. By reducing your use of social media, paying attention to aspects that cause addiction, and developing healthy social media habits, you can overcome your social media addiction and have a more balanced life.
Step
Method 1 of 4: Checking for Addiction
Step 1. Check your old posts
When you are trying to overcome your social media addiction, the first thing you should pay attention to is your use of social media. Take time to check your posts in the last month or week. Pay attention to how many posts you make to measure the frequency. Consider whether your post is really needed.
For example, if you're sending a status about lunch or a new haircut, consider whether the post will make you or someone else happy
Step 2. Track the time you spend on social media
If you don't know how severe your social media addiction is, measure your social media use by tracking your use. Check the checkbox in your notebook every time you check your social media accounts. However, the most accurate way to track social media usage is to use a dedicated app. Apps like QualityTime will track how much time you spend on one social media site.
Decide how much you can access social media. If these limits are exceeded, it's time for you to reduce your use of social media
Step 3. Realize your addiction
Consider a friend's comment that you're always active on social media. Also keep in mind when you can't complete a real-world task. If you're aware of an addiction pattern, it's time you realized you've become addicted to social media. Make a commitment to improve the situation. Remember that acknowledging your weaknesses and problems is the first step to solving them.
Avoid social media for an hour to find out how you feel. If you're feeling anxious or nervous, you may have a social media addiction
Step 4. Pay attention to your need for social media
Sometimes, social media addiction can be caused by a need for attention or connection with other people, or even vice versa. Take the time to write down your thoughts on this, so you can find the root of the problem.
Once you find the root of the problem, make a plan to solve it. If your social media addiction is caused by boredom, find other interesting things to do offline
Step 5. Seek help from others
For some, the urge to use social media on an ongoing basis may not be self-limiting. If you feel you can't handle the addiction on your own, find a trained therapist in your area. Alternatively, you can also find a help group, which brings together friends with the same problem. You may find it helpful to know that you are not alone and that you can discuss solutions to problems you are experiencing.
Remember that there is no stigma when you seek help
Method 2 of 4: “Take a break” from Social Media
Step 1. Deactivate your account
Once you've pinpointed the problem, try taking a "break" from social media to clear your head and start working on bad habits. Deactivate Facebook, Twitter, Instagram, Snapchat, and any other social media accounts you may have. Deactivating an account is a good way to get over an addiction without deleting the entire account.
When deactivating an account, set a time to reactivate the account. Find other activities to replace social media addiction
Step 2. Delete social media apps on the phone
In addition to deactivating your account, you can delete phone apps so that you don't become tempted to open social media. Not having apps on your phone's home screen can help you do some introspection and break habits.
Step 3. Change social media account password
If you don't think you can solve your addiction problem on your own, leave the account to someone you trust. Ask them to change the password and provide a new password at the time you specify so you can't open it.
- Make sure you entrust your account to friends or family you really trust. Passwords are sensitive things, and giving anyone your password can hurt you.
- Consider ending social media use for at least 3 weeks as habits can change after 3 weeks.
Method 3 of 4: Limiting Daily Use
Step 1. Set a time limit, and stick to it
Only use social media if you are sure that the day's work has been completed. Avoid using work breaks to open social media because you may become unproductive because of it. You may find yourself stuck in a troublesome situation when you spend too much time on social media and neglect work. Therefore, make sure your work for the day has been completed before logging into social media accounts. Set a time limit for using social media after work.
Use a timer on your phone
Step 2. Change phone notification settings
You may be stuck on social media addiction because you are constantly receiving social media notifications on your phone. To work around this, you can change or disable the notification function, either through your phone's settings or in the app. Even if you don't receive an immediate notification, you can still open apps when you're free.
For example, you may be able to choose to turn off "like" notifications, but still receive comment notifications. You have many options for staying away from social media
Step 3. Remove unknown friends from social media
The longer your friends list, or the more people you follow, the longer your news feed will appear on social media. Thus, you will be more tempted to use social media, instead of doing other productive things. To work around this, take the time to delete friends, and keep friends you know well.
Step 4. Prioritize
If you have a big task, deactivate social media accounts. Another option you can try is to install the Cold Turkey program. This program prevents you from accessing various sites that can be addictive. Remember that while social media can improve your quality of life, you still have to exercise real-world relationships and responsibilities.
See if close friends, family, or spouse ever complain about the time you spend in front of your device
Step 5. Limit social media accounts
You may have more than one social media account. To limit the amount of time you use social media, you can deactivate multiple accounts and keep only those you actually use. For example, if you don't really like Instagram, but still like Facebook, consider deactivating your Instagram account.
Step 6. Avoid sending all your moves
Enjoy the moment you are living in the moment, and avoid the urge to send or snap all the moments in life. Realize that you are living in the moment, and enjoy the people and your surroundings.
Method 4 of 4: Choosing a Healthy Alternative
Step 1. Write a list of things you can do to pass the time
Remember that every minute you spend on social media can be used for other productive activities, such as learning a new language, playing a musical instrument, taking a walk with friends, exercising, trying a new recipe, or reading a book.
- Consider relationships that may be neglected because of your activity on social media. Your family may feel neglected when you use social media.
- Social media addiction may affect your life and relationships, and keep you from your purpose in life.
Step 2. Get out of the house
One of the most powerful and fun ways to overcome social media addiction is to step outside the house. Call your friends, and invite them to watch, eat, or do other activities. That way, you can overcome addiction in a fun way.
Step 3. Reach out to friends and family by phone instead of social media
You may become addicted to using social media, instead of the phone, as a means to connect with friends and family. You may constantly wait for their reply and become addicted. To fix this, try contacting friends and family over the phone instead of social media.
Step 4. Spend more time with your family
To prevent a relapse of your addiction, try spending more time with friends and family. Visit a relative's house, then do things together. When friends and family are on your phone, avoid the urge to follow them.
Step 5. Develop yourself professionally
Once you have more time, you can invest that time in other things. For example, you might consider changing jobs or returning to college. Use the time you get after avoiding social media to find more information. You may need these changes to lead a healthier, electronic-free life.
Tips
- Don't go on social media for a day, then three days, and then a week to see how you're doing.
- Think of the satisfaction you get from being free from your social media addiction.
- When you want to go on social media, say no to yourself and have self-control.
- Try doing regular activities like listening to music so you don't lose your concentration.
- Try to enjoy the peace you get after avoiding social media. That way, you will feel that you made the right decision.
- Try spending more time in nature, or try some physical activity.
- The numbness may be heavy, but it will lessen over time.
Warning
- Any kind of addiction is serious. When you are addicted, you will lose focus in life and relationships.
- Don't beat yourself up because social media use may be addictive.
- Don't hesitate to seek help.
