In this blog post I will be answering the second part of my inquiry question of what makes social media so addicting and how we can break this cycle.
Now that we know how and why we tend to get so attached to social media and end up in its endless loop, we must find effective ways which allow us to break the pattern.
It is extremely difficult to completely break off all social media, especially when we have all gotten so accustomed to it. One thing we can do is set boundaries for ourselves. One of the boundaries we hear often is turning off notifications (1). And whilst this has proven to be effective, it often does not stop people from doomscrolling on social media (1). Another example is that we can set time limits for when and how long we use social media for (1). Certain apps such as Instagram have options to notify you after scrolling a certain amount of time, and though this may not seem affective, as one might choose to ignore the notifications, it is shown that after being reminded of one’s usage countless times, the user tends to become more aware of their data consumption and will eventually put the phone down (1). The time periods when you choose to go on social media also matters. By enabling limits of when we go on our phones, we can limit our consumption of social media (1). For example, by going on social media during certain times in a day, such as after you have gotten up from bed and have gotten ready for the day, certain times in the afternoon, or withholding from social media an hour before going to bed, we create patterns for ourselves to follow (2). After a week or two of following this pattern, we will inevitably stop us from doom scrolling, or at least lower our social media consumption (2).
As mentioned in previous blog posts, social media is often used to cope or simply deal with certain negative emotions. And though social media may serve as a distraction in the moment, it is not effective in the long run and will cause us to only push down our emotions and needs (2). So, to prevent endlessly scrolling to distract ourselves or numb ourselves in the moment, we could try to learn to check in with ourselves and our needs (2). By journaling, or simply expressing our emotions, such as listening to music, we can regulate our emotions and figure out our needs without “numbing” it or using social media as an escape (3). Though this is easier said than done, as it is something which all of us have become accustomed to, but step by step, we can atone ourselves to better habits (3). It also mentioned how we use social media as a cure for our boredom. By keeping ourselves busy with hobbies which don’t include social media or a screen, we can slowly detach from using social media as the number one cure to boredom due to its availability (3). Though it is normal for us to rather be on social media than taking part in other activities, by taking that first step of taking part in different activities, we can slowly replace social media as our number one form of occupation (3).
All these methods are helpful for distancing ourselves from social media and, and breaking the cycle, but what if we are in the middle of doomscrolling and are unable to break the cycle of just scrolling to the next video?
Well one thing we can do whilst scrolling which can stop us from falling into the hole of social media, is slowing our scroll (4). Even for myself this is difficult to do, but slowing down your scroll is paying more attention to what you’re viewing and consuming by slowing down the rate which you scroll to the next video (4). This can be difficult due to our very short attention spans, but by forcing ourselves to sit through content or not consume content at a rapid pace, the dopamine hits we get from consuming social media will inevitably die down and lead us to get off our phones, or we have time to actually come to a realization of the time we are spending doomscrolling (4). Identifying what triggers our doomscrolling as well as what times we usually spend doomscrolling, can enable us to prevent it from happening as often (5). For example, if we know that we tend to scroll the most after school, or before bed, we can purposefully find other things to do to replace our scrolling (5). The main idea is to take time to identify when or why the doomscrolling occurs and try to change those habits (5). All of these are keyways to break the cycle of social media and its hold on us, but the very first step to solving this problem is admitting there is a problem (6). Realizing that the time you spend on social media is not ideal or healthy is the first step, as no number of methods or techniques will be effective if you truly feel as though your intake of social media is not a problem or isn’t excessive (6).
With all that being said, breaking the cycle of social media addiction is a step-by-step process, one which takes time and a lot of will power. However, we can all break this cycle of social media addiction. To want change, and wanting to break the cycle is how we can start.
Sources:
Becker, J. (2024, March 16). 9 ways to apply minimalism to your social media habits (and reclaim your time). Becoming Minimalist. https://www.becomingminimalist.com/nine-ways-to-apply-minimalism-to-social-media/
Becker, J. (2024, March 16). 9 ways to apply minimalism to your social media habits (and reclaim your time). Becoming Minimalist. https://www.becomingminimalist.com/nine-ways-to-apply-minimalism-to-social-media/
Enghauser, A. (n.d.). How to break your social media addiction. The Paladin. https://thepaladin.news/12272/opinion/how-to-break-your-social-media-addiction/
Brodsky, S. (2023, December 7). What to do when you can’t stop, won’t stop Doomscrolling. Wondermind. https://www.wondermind.com/article/doomscrolling/
Keyssoulcare. (2023, January 10). These simple tips can stop you from Doomscrolling. Keys Soulcare. https://www.keyssoulcare.com/en_CA/spirit/these-simple-tips-can-stop-you-from-doomscrolling.html#
12 ways to overcome your mindless scrolling habit?. Smarmore Castle. (2023, September 29). https://www.smarmore-rehab-clinic.com/addiction-resources/12-ways-to-overcome-your-mindless-scrolling-habit/
