Why do you think the issue of getting rid of social media addiction is so important that people are looking for many ways to do it and reduce their time online?
The answer is very simple – although social networking addiction is not a medical diagnosis (like gaming or drug addiction), but excessive spending time in social networks creates problems in people’s lives and to cope with this scourge now trying to many.
You can read the materials of our portal experts on what is a social networking addiction, what its causes are and even take a test for Facebook addiction. We are sure they will serve you good food for your thoughts on the excessive use of social media and some other problems that arise from frequent visits to the Internet.
It is not an exaggeration to say that some people spend too much time on Facebook, VKontakte, Odnoklassniki and have a hard time getting away from them. This can’t help but cause problems with real relationships, family, studies or careers.
For those of you who suffer from an addiction to social networks, we offer to learn our recommendations and tips with the help of which it is possible to reduce the dependence on social networks.
1.Admit to yourself that you are addicted to social media and you should switch to something else. We understand that the cliché “admit that there is a problem” sounds hackneyed, but it is what will allow you to draw attention to the fact that the problem exists and the very understanding of it will spur you to action.
2. Not sure if you’re addicted to social media? Take the 30-question Facebook Addiction Test to find out right away. The test is applicable to detect addiction to any social network, not just Facebook, as its name implies.
3. Keep track of time spent on social media. Put a notebook sheet next to your computer with a reminder to take such notes (and take it with you to work, to college, or wherever else you’re going). Every time you’re on social media, make a note of how much time you spent there and what you did (posting posts, leaving comments, reading the news or playing games). If you really want to overcome your addiction, you need to know exactly what you were doing there.
4. Ask your close friend or family member how they feel about you being on social media. Ask them to answer honestly and be prepared to listen without being offended. Do they think you have developed an addiction to social media? Would your relationship get better if your time on social media was reduced?
5. Make a social media schedule for each day. Most people only need 60-90 minutes a day to talk to all their “friends,” read the news, and do a couple of posts of their own. You can schedule your visits for the whole day (for example, 30 minutes in the morning and 60 minutes in the evening) and use your account as long as you stay within the established time frame. An effective way to reduce the frequency of your social media visits is to gradually reduce your session time over the course of a month.
6. Before you go on social media, set a timer that will notify you when your session is over. This can be a timer on the computer itself, or a reminder from friends or family, or even an alarm clock placed nearby. When the time is up – get off the net without any excuses!
7. Set a limit on news feeds and statuses. Do you really need news from someone you haven’t talked to in a decade?
8. Clean up your contact list. All social media users go through a period where they try to accumulate as many friends as possible. After the number goes over two hundred, ask yourself – was your work worth the effort? What is important to you – quality or quantity of friends in the social network?
9. Free yourself up one day a week, and call it “A Day Without Social Networking.” If you’re worried that your friends will think you’re ignoring them, let them know you won’t be online that day by emailing or calling. At the end of the day, leave them your actual coordinates.
10. Spend a lot of time playing games on social media and can’t stop? If you believe that thanks to social networks you have become a gaming addict – try to get rid of this addiction already with the help of professional help of psychologists.
11. Turn off the mailing list. Constant notifications about new personal messages – just an excuse to go back to the social network. Ask your friends, send important messages to the mail or call on the phone. Comments, photo updates, status changes, test results don’t fit the status important!
12. Step away from the computer. How many hours have you spent at the computer outside of work? Answer honestly – are there areas of your life that you have neglected. Write down what happened to those promises you made to yourself, like “study” or “get in shape”? Is there something really important that distracts you from doing the things you need to do? Make a list of things you like to do (not necessarily sports) – they are an important component in combating social media addiction.
13. Make a list of things you’ve given up doing because of social media. What hobbies, sports, or other activities have you forgotten about because you are always on the Internet? Ask yourself the question: Have you become happier by giving up all your activities and sitting at your computer?
14. If you are serious about overcoming your addiction to social media, block your own access to the site. You can do this through your browser (ask friends who know about computers) or by installing a parental control program. By the way, parental controls can help you keep track of your social networking time.
15. In addition to parental control apps, you can install iFreeFace, which is designed to block access to Facebook, as well as any other social networks and sites that distract you from your main activity, determine the daily limits of staying online and not allow you to run games or other applications. You can find more information about apps you can use to reduce your online time here.
16. To make sure you’re no longer dependent on social media, spend a weekend without the Internet. To make it easier, give yourself a little support – change your username and password by typing random characters on your keyboard. Write down the password on a slip of paper and put it in a safe place, promising yourself to get to it only after the weekend. It may be tough on yourself, but at least you’ll spend the weekend without social networking. To build on your success, cut back on social media during the week (as outlined in paragraph 5).
17. Remove the social networking app from your smartphone. If your friends need to find you, ask them to call or text you. Remove social media from everywhere!
18. This may sound crazy, but if you’re addicted to social media, maybe you should delete your account. Many people have done it without the slightest regret – and so can you!
19. Answer the question for yourself – how important social networking is to you. Make two lists. On one, write down the benefits it has brought into your life (the ability to contact relatives who are in another country, meeting new people, promoting your business, etc.). On another list, write down what social networking has negatively impacted you (gambling addiction, wasting time in pursuit of better results in a game or test, etc.). Social media can certainly be a useful tool in your life, but only if used in moderation.
20. Check how often you change your status. Maybe you shouldn’t change your mind or say what mood you’re in a hundred times a day. Start by setting a goal to update your status once a week, this will help gradually reduce the time you spend on social networking.
21. How many apps have you installed on your social networking account? How many of them are useful and how many are installed just to kill time? The amount of that time is easy to determine: in which apps do you have the most achievements, bonuses, quizzes completed, etc.? You can keep a couple of apps, but remove most of them, because they take up your own time, especially the ones you run most often.