The gap between those who can access and use digital technology and those who can't
A 2021 survey of 1,500 Americans found that 86% believed social media had a negative impact on their happiness and self-image. Around 80% reported that it worsened things like anxiety, depression, and feelings of loneliness.
For most of us, the days before social media and smartphones are a distant memory. It’s hard to imagine what life would be like without these constant interruptions and compulsions. Many large-scale surveys have concluded that the average person spends between three and six hours a day looking at their phones.
You can also simply turn off push notifications if that’s what entices you. If there are certain accounts that you notice make you feel bad but you’re still drawn to, unfollow them. It’s always a good idea to do a cleanup of our social media accounts to get rid of content that isn’t serving us.
We often turn to social media for a quick hit of dopamine, the reward chemical in the brain that we associate with pleasure. You might notice that you’re more inclined to go for it when you’re feeling bored, stressed, overwhelmed, or disconnected.
Many of us automatically pick up our phones as a distraction from feelings we don't want to feel. But instead of giving in to that urge, take a moment to check in with your mind and body.
You can do this with a buddy who is trying to reduce their social media time too, or is at least willing to help you reduce yours! This might be a partner who agrees that neither of you will check your phones while watching TV in the evening, or a friend at work who’ll join you on a short walk with you when you get the itch.
Ultimately, the best reward will be the feeling of freedom when you aren’t so anxiously attached to social media and can gain back all those misspent hours in your daily life.
Sources: (Forbes) (Healthline)
See also: Unplugged: What happens when you quit social media?
It’s one thing to figure out the activities you want to replace your social media habit with, but it’s another thing entirely to make that switch. One helpful tactic is to make it more difficult to reach. There are many ways to do this.
As overuse of social media is a growing issue, there are now many apps out there that will help you track your usage, give you alerts when you’re overusing, and even block certain apps once you’ve hit your limit.
There seems to be a direct correlation between improvement in mental health and a reduction in the amount of time spent on social media. Great! But pulling back is easier said than done.
To successfully break our social media habits, it’s important to understand the underlying reason we’re drawn to it in the first place. Many of us might think it’s a mindless habit, but if you start to pay attention to the moment your hand twitches toward your phone to check your apps, you might notice a pattern.
Try making plans to see or call someone you miss. We spend many hours a day looking at our phones, but it sometimes seems like such a huge effort to arrange to meet someone for coffee.
One of the great benefits of social media is that it makes us feel connected to loved ones and people who inspire us, wherever they are in the world. This isn’t something we need to let go of, but it’s unlikely that fulfilling this desire for connection takes four hours of screen time a day.
For example, if you turn to social media to quell anxiety, try taking a five-minute break to meditate or do an activity that you find grounding. We often look for a quick distraction when we’re experiencing unpleasant emotions, but scrolling is rarely going to make us feel better in the long run.
If you want to take a more therapeutic approach, write a letter to someone who’s a little farther away, like an elderly relative or a friend who’s relocated. Letter writing has so many benefits for our brains and mental health, and can bring so much joy to the recipient.
Self-soothing is the name given to any strategy or technique you use to regulate your emotions when you’re feeling upset. Self-soothing with social media is not adequate for most people. It’s more likely that taking a few minutes to practice meditative breathing or going for a short mindful walk will calm your mind and improve your mood. We’re all unique in what strategy works best, so take some time to figure out what technique is best suited to you.
What is all this screen time doing to our brains? Numerous scientific studies would suggest that this consumption of social media can do a great deal of harm.
Instead of giving in to that urge, take a moment to check in with your mind and body. Take a few deep breaths and notice if you’re feeling stressed or upset. What usually makes you feel better when these feelings come up? This is the perfect moment to use a self-soothing technique.
If you’re obsessed with games, try to take it offline by planning a board game night with friends, or even going to an actual arcade.
Scrolling on socials is generally a solo activity, which means it’s hard to create accountability for ourselves. This discipline is often where we fall down when trying to break habits.
If you’re always watching musicians and dancers on TikTok, then maybe you should consider going to a live show or taking a dance/music class yourself.
If you’re relaxing at home and get itchy fingers, why not put them to good use baking something for a friend or neighbor? You’ll have to bring the treats to them, which facilitates the social aspect, and will surely make their day.
The obvious first step is to delete social media apps from your phone. You’ll still be able to access them through an Internet browser if you need to, but they’re not right there with one tap and you won’t be receiving notifications!
There is also a wide range of “accountability apps” that will encourage you to stick to your time limits in ingenious, sometimes painful ways! For example, there’s an app that will donate money to a charity you hate if you go over your allotted screen time.
You can also go old school by simply keeping your phone out of reach! Turn off notifications from social media, turn on the ringer for actual calls, and put it somewhere you’d have to walk to in order to get it.
There’s no doubt that there are many benefits to social media, but there are also many downsides. We are constantly bombarded with notifications and ads about things we’re not even interested in, but this intrusive noise has simply become a normal part of daily life.
Every time a new study or survey is published about the impact of social media on our lives, the prognosis is pretty grim. But it's hard to argue with the fact that most of us spend hours each day scrolling through newsfeeds and stories. In addition to the lost time, there's plenty of research to suggest that excessive time spent on social media has a direct impact on our mental and physical health. The information is out there and we all know it, but how do we break a habit that is so pervasive and normalized in our society, especially when our brains have essentially been rewired to demand it?
Click through the following gallery to get to the bottom of our collective social media habit, and learn how to break free.
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LIFESTYLE Technology
Every time a new study or survey is published about the impact of social media on our lives, the prognosis is pretty grim. It's hard to argue with the fact that most of us spend hours each day scrolling through newsfeeds and stories. In addition to the lost time, there's plenty of research to suggest that excessive time spent on social media has a direct impact on our mental and physical health. The information is out there and we all know it, but how do we break a habit that is so pervasive and normalized in our society, especially when our brains have essentially been rewired to demand it?
Click through the following gallery to get to the bottom of our collective social media habit, and learn how to break free.