Unbowed: 6 Practical Ways to Overcome Social Media Addiction.

Once upon a time, there was no social media. That’s right. There was no Instagram, Facebook, Twitter, or Snapchat. They all came around at the turn of the century and changed the way we interact with people forever.

Online platforms, particularly social media sites, provide an outlet that helps you connect with friends and family, discover new opportunities, and expand your professional network. But avoiding becoming consumed by the digital world is easier said than done.

So strong is their allure that many lose the battle. According to recent statistics, 77% of internet users in the US between the ages of 18 and 38 felt somewhat/ completely addicted to social media; with the global daily average social media usage time being 2 hours and 25 minutes.

These are grim statistics given the number of internet users continues to soar.

Social media addiction is truly an ugly thing. From limiting productivity, depression, dependence, disrupting social life, reduced attention span, comparison problems, you name it, its negative effects continue to compound.

However, no matter the level of addiction, it is possible to overcome social media addiction. Do you want to beat the addiction, but don’t know how? I was addicted once too. Here are 6 easy-to-apply ways to overcome social media addiction:

i. Acknowledge you have a problem.

Well, you cannot seek solutions for something you do not consider a problem. Many people are addicted to social media addiction but are living in denial. To start the freedom journey you need to be honest with yourself.

There are many signs of social media addiction. The most common ones are:

• Checking social media first thing when you wake up.
• Constantly checking your favorite sites throughout the day.
• The last thing you do before sleeping is checking social media, many times eating into sleep time. And in case you wake up at night, you must check social media.
• Always spending more time than planned on social media.
• You get anxious when you cannot access social media. Rather, your day is not complete without logging in
• Spending any free time on social media.
• Posting several times a day and worrying about how your post will perform.
• Checking updates every few minutes.
• People close to you complain you spend too much time on social media.

Severity differs but if most of these signs describe you then you are addicted to social media. The quicker you accept the reality the sooner you can start looking for solutions. After you have crossed this first hurdle you are ready for social media detox.

ii. Apply the replacement principle.

Logic dictates that if there is to be a successful behavior change, the old bad habit has to be replaced with a new desirable one. Otherwise, if you quit without a ready replacement, the chances of relapsing are very high.

Don’t leave a vacuum. As you keep off social media or reduce usage time, pick up a new interest or hobby. Whether it is a matter of discovering or rediscovering, engage in it actively.

What this does is take your attention off social media then provide an alternative and better way to use the redeemed time.

iii. Plan Social Media Usage.

When internal controls are weak, strong external structures are a necessary guard rail.

As a matter of urgency start planning your social media usage. This will remove the temptation to log into your favorite site whenever you have some free time on your hands.

Planning simply entails deciding what time(s) of the day you will use a given site and how long each session is to last. Getting in arbitrarily without a definite log-out time is a recipe for disaster. You will come to your senses hours later feeling very guilty.

You can’t afford to make this mistake especially when you are struggling to shake off social media dependence. Cap the time.

Tip: set realistic browsing times. There is no need to set unattainably high targets that will only leave you frustrated. Depending on the severity of the addiction, you can allocate more time in the initial stages and gradually reduce it to the desired level.

To ensure you adhere to the time limits, set a timer. If you are tech-savvy, apps like Moment, Flipd, AppDetox, etc. can achieve the same goal. The aim is to have a tool that will remind you when time is up.

Apps can be very effective as they automatically log you out of the set sites when the browsing time is up. So if you are in the habit of extending time get a suitable app.

Remember, if it was not planned for, don’t log in. Simple.

iv. Erect Barriers.

Availability catalyzes addiction. In many households, gadgets and high-speed internet are readily available. When working to kick the addiction, the solution could simply be in limiting accessibility.

Deliberately make it harder to access the problematic social media platforms.

Barriers may take various forms. A common method is taking a social media break. That means uninstalling/ deleting or using apps that block the sites for a certain period. Keeping off completely is a good strategy for instant social media detox.

Caution: As much as it is a good option, it may not work for everyone, especially heavy users. Withdrawal symptoms are a real thing. The next best option for pathological users would be to start a detox routine where you gradually reduce usage time until you reach your target.

It is less extreme but still very effective if taken seriously.

Another barrier specialists front is keeping the gadgets out of sight especially when you have not planned to use social media. Out of sight, out of mind, it is said.

If for one reason or another you cannot keep the gadget away, turn off notifications. Notifications are often juicy and have a way of drawing you in to click. A simple click that can turn an intended quick check into hours of browsing.

Remove the bait.

v. Build Offline Friendships.

Loneliness has been cited as a major cause of social media addiction. That people spend too much time on social media because they have no one to spend it with.

Therefore, rediscovering the glory in friendships could be the magic bullet. Connect with family and friends. Be friendly and check on them regularly. Go beyond virtual platforms and find ways to connect physically.

Physical connection is a breeding ground for deeper engagement making relationships more meaningful and fulfilling.

The investment will soon pay off as wholesome relationships blossom. With active one-on-one social engagements, social media tends to lose its allure

vi. Be Accountable to Someone.

Let someone close to you know about your resolve. It could be a family member, spouse, friend, roommate, simply a person with access to you.

Accountability is very important. See, there is a certain seriousness that sharing a goal with another person brings to the equation. Suddenly, it is no longer about you alone but the accountability partner as well.

If it’s all up to you, giving up is very easy. After all, no one will ask anything. But when one or two people know and are looking over your shoulders, and will ask for progress updates, failure is not an option.

Even when the going gets tough, if not for yourself, the fear of letting down others will be the motivation that will keep you going.

That is why the relapse rate among recovering alcoholics with accountability partners is lower compared to those who go it alone. That’s the power of accountability. Tap into it.

Wrap up.

Let these six strategies guide you in your journey to freedom. The experience is different for different people but if you are determined you will shake off the addiction. It’s doable. Many have successfully beat social media addiction and are living wholesome lives. You are the next success story. Don’t give up. If you falter, rise, dust up and continue the journey. All the best!