Let’s be honest, I struggle with my consumption of social media.
In 2024, I once reached 6h on a single day (maybe even 7h, I'm not sure) , and I often averaged 3 or more hours.
It’s even harder when you have a « professional » reason to use social media, because part of that consumption is justifiable (even though I knew very well most of my time there was lost doom-scrolling).
If you're like me, first thing first, let me say something:
No you’re not a lazy failure that lacks discipline if you spend too much time on social media! They are made to be highly addictive. Experts developing these apps know exactly how to use your normal human processes and make you fall into their abyss.
So stop with the shame-based guilt trap.
Now, this being said, even though it’s not our fault, we still might want to do other things with our lives than watching videos of bodybuilders trying (and failing) at pilates or grateful animals who become best friends with the human who rescued them from an otherwise tragic death.
Even though, I got to say, both of these are definitely worth a few minutes per day. (Just not an hour)
So, then what?
Here are 3 things that I’ve been doing and that I found quite efficient, in case you want to try :
1) Delete the apps from my phone.
Radical, I know. But super efficient.
I’ll do that a few hours (e.g. if I really need to focus on something important), a few days (e.g. if I go spend a weekend with friends ) up to a few weeks (e.g. like this past December when I felt that too much was too much).
Honestly, if you're not already doing that once in a while, I'd highly highly recommend you give it a try. I promise, real life is actually pretty good when you give it a chance.
The withdrawal effect (and the muscle memory of mindlessly clicking on the icon) lasts for about 2 days, I'd say. Then : helloooooo freedom!
Note :
I will let myself use the desktop version once in a while, so I don’t feel like I’m missing out on real important stuff like messages from people.
But I find that desktop scrolling isn’t as addictive.
Plus, I’m also not always in front of my computer, so that naturally limits my exposure. Just like in the old days of 2010.
2) A special mode on my phone
I found that I was most annoyed of having lost time on social media in the morning because it delays the start of my work and/or decreases my productivity at a time when I’m usually more efficient and energised, creating a frustration loop that often goes on during the day.
So, I thought that the best would be to find a way to be blocked from the apps in the morning.
I created a special mode on my phone where
A) I can use all my apps except social media
B) everything is shown in gray scale, making it not so attractive to the eye
That mode automatically starts at 6h30 in the morning and stops at 12pm.
I could of course turn it off if I wanted to, but I find myself being pretty disciplined and not doing it much. Knowing that I will be able to use it in the afternoon and having to wait only 3 or 4h is apparently not that big a deal for my brain that doesn't create as much resistance.
And the fact that it turns on and off automatically is a game changer, because I could never trust myself to turn it on myself every morning.
Honestly, very efficient.
Note :
I’m not sure if iPhone users can create a mode like this to this date, especially the gray scale thing. I tried with a friend but we didn't find how to do it.
3) The simple app timer
You know this one and it's probably not the most efficient tip for me, because it's easy to override and keep scrolling. But I did set up the in-app timer to limit my consumption and remind me of when I have spent close to my acceptable limit on there.
Sometimes I snooze it. Sometimes I don't. But at least I can't pretend I didn't realise.
Voilà, Bisous 😘
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