A number of studies have shown that the increased addictive use of social media has negative consequences, such as: B: Decreased productivity, unhealthy social relationships, and decreased life satisfaction. However, a comprehensive theoretical understanding of the onset of social media addiction is still lacking, which hinders empirical research aimed at designing educational programs and other intervention programs to prevent social media addiction. This is shown by a scientific review published in Addictive Behaviors in 2021.
To avoid the negative consequences of falling into this addiction, you can follow these tips to reduce your social media addiction:
1- Gradually reduce access to social media platforms:
Challenge yourself to not check social media for quite some time, whether it's a few hours or a whole week. A study published in 2019 found that some college students who did not use social media for five consecutive days felt calmer and relieved, while others felt confused and upset.
2- Delete social media applications or disable notifications:
Most people start using social media without thinking twice, so there's nothing wrong with putting a little hurdle in the way by disabling notifications or deleting certain apps. If you don't see social app notifications or app icons every time you pick up your phone, the time you spend on those apps will be less.
3- Set boundaries and respect them
Most phones and tablets show you the amount of time you spend using certain apps. So use this feature to limit the time you spend on social media and stick to it, or use an app that blocks social media once you reach the maximum time.
For teens, the American Academy of Pediatrics advises against using social media for events such as family dinners or sports. This, in turn, helps reduce the use of social media.
4- Make time for a new hobby or activity
Taking up a new hobby or activity can help reduce the urge to pick up the phone and look up on social media. The idea here is to fill your free time with the things you love. You spend less time on social media and more time doing fun new things.
5- Taper is more important than shrinkage
Neha Chaudhary, MD, a child and adolescent psychiatrist at Massachusetts General Hospital and Harvard Medical School, notes that completely staying away from social media for a while may be beneficial for some people, but not for all.
For some, overcoming the negative effects associated with heavy social media use can be a relief. For others, completely quitting smoking may make them want to exercise more and feel uncomfortable.
So rather than shutting down social media completely, she recommends setting boundaries and asking friends or family to join in to help you make this decision.
She said accountability plays an important role in trying to bring about change. So tell a friend or family member that you'd like to cut back on social media so they can help you with it, because changing habits is hard without support. In cases of serious addiction, she recommends getting help from a therapist or psychiatrist.