What to do to reduce social media addiction?

Most people have experienced the feeling of being consumed by social media at some point - Photo: Sunday Scaries

If your phone apps and social media are taking up all your time, it might be time to do a "detox."

Here's what you need to know about digital detox, including what it is, how to do it, and the signs that you need one.

Limit time spent on social media

Pam Skop, a mental health counselor in New York City, says a digital detox is an intentional decision to reduce or stop time spent on devices.

But before you panic with thoughts like “I have to check email every day” or “I read on my Kindle every night before bed,” know that digital detox is different for everyone.

You don't have to completely stop using devices. People can stop using a specific app or all social media, Skop added.

Kim Hertz, PsyD, a psychologist at NY Therapy Practice, agrees. She says you can customize your detox to suit you. Setting realistic goals is important, as many people work on their laptops for 40+ hours a week.

“Digital detox can take many different forms, such as going without social media in the evening or limiting the use of all digital devices for a certain period of time,” says Hertz.

When you are glued to group chat messages with close friends or colleagues, engrossed in following breaking news online, it is not uncommon to miss out on the good moments in real life.

Just take a second to listen to the sounds around you, or look out the window, the message is the same. Create more moments to enjoy the present moment and escape from screens.

“People do digital detoxes to reduce stress or distraction, improve attention span, curb tech addiction, or increase social interaction,” says Bridget Jones, a clinical psychologist.

Jones points to a 2017 survey from the American Psychological Association (APA), which found that 65% of Americans say they “strongly agree” that digital detoxes are important for mental health. However, implementing the proper detox is the hard part. According to the survey, only 28% of respondents had successfully completed a digital detox.

How to "detox" digitally?

Cutting down on screen time may sound daunting, but experts say there are ways to set goals and succeed.

Hertz recommends setting small goals to start with, rather than cutting everything out all at once. “If you spend four hours a day on social media, set reasonable expectations and start by not using social media 20 minutes before bed,” she says.

Once you get used to this schedule, you can increase your efforts by aiming to avoid checking your phone right after waking up, which adds another 20 minutes.

One way to regain control of your phone is to turn off notifications and uninstall social media apps that you can't stay away from. "The less distractions and access to social media sites you have, the easier it is to stick to your detox," says Hertz.

If you don't feel comfortable turning off notifications or deleting apps from your phone, you can set reminders on your phone to disconnect from text messages or social media, such as "take 10 minutes to breathe" or "don't surf the web for 2 hours," Skop says.

She also makes it a point to not use her phone as soon as she wakes up in the morning. Additionally, you can set time limits for apps.

“Be realistic about when and how long your digital detox will last. Setting these limits can help you be more successful,” Jones adds.

Some signs that you need a digital detox include constantly using your phone during meetings, feeling exhausted and having trouble concentrating, and frequently getting discouraged by comparing yourself to ideal models on social media.

Source: https://tuoitre.vn/lam-gi-de-bot-nghien-mang-xa-hoi-20240917151552208.htm