When you’re a kid, your parents tell you that you have to go to school, (hopefully) that you have to eat your veggies, and then that you should pursue a career in this or that.
They also compare you to your colleagues or friends when you struggle, saying things like “Michael gets high grades while also doing football, so why can’t you?” and “Look, Ada already works part-time while studying, you should be able to do the same“.
By the time we become adults, our minds are programmed to follow what others say or do. And we tend to normalize what other people are doing. Even when we shouldn’t.
So, if Michael and Ada happen to be among the 60% of the population that scrolls social media for 2.5 hours a day, there’s no surprise you ended up doing the same.
You might be thinking: “Okay, but what do I do about it as an adult?”
We’re talking about an addiction. So the first step is acknowledging there’s a problem.
Then, analyze it. Observe the triggers. Journal them. Discover the patterns, and come up with a plan, either by avoiding those situations or by replacing mindless scrolling with other activities.
The replacement tactic will help, especially early on, during the withdrawal phase.
First I said “addiction”, and now “withdrawal”. Harsh words? Maybe. But building self-awareness is crucial here. If you keep telling yourself that you don’t have a “real” problem, your brain will let the guard down and won’t come up with solutions.
The key here is shifting from letting life happen to you, to living with intention. Doing what you actually want to do.
I had to figure this out myself. I downloaded Instagram 3 years ago. Got hooked fast. Now I keep it under 10 minutes a day.
Here’s how:
Make it hard to access social media. Delete shortcuts. Log out. Uninstall the apps. Disable the internet. Buy an old laggy phone. Leave your phone at home, in the car, or as far away as you can.
Set limits. Watch just 3 shorts, and then close the app before seeing the 4th. If that doesn’t work, install a social media blocker.
Do something else instead. Set goals. Work out. Sleep. Cook something healthy and tasty. Learn about the things you’re interested in: nutrition, psychology, personal finances, arts, crafts, communication, or languages, either by reading a book, signing up for a course, listening to a podcast, or asking a friend who is more knowledgeable on the topic.
Don't start by thinking you're quitting forever, even if that’s your goal. Your mind will panic. Just tell yourself: "I'll do this for one week." Then another. Then a month. Keep going until the worst cravings pass.
This week's action:
Before you open social media, pause and name the feeling that’s driving you to it.
Not just "boredom." Go deeper. Anxiety? Loneliness? Stress? FOMO? Need for validation?
Once you know what you're actually trying to fix, write down 3 actual ways you can address the underlying problem, and start right now.
Share this with a friend who might like it.
Thanks for reading,
Valentin