What can I do to reduce my social media addiction?

Most people experience the feeling that social media sometimes consumes almost all of their time - Photo: Sunday Scaries

If phone apps and social media are taking up all your time, perhaps it's time for a "cleanse."

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

Limit your social media usage time.

Pam Skop, a mental health counselor in New York City, says digital detox is a deliberate decision to reduce or stop using digital devices.

But before you worry with thoughts like "I have to check my email every day" or "I read on my Kindle every night before bed," it's worth knowing that the digital detox process is different for everyone.

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

Kim Hertz, a psychologist at NY Therapy Practice, agrees. She says you can customize your detox process to best suit you. Setting realistic goals is essential because so many people work on laptops for more than 40 hours a week.

"Digital detox can take many forms, such as avoiding social media in the evenings or limiting the use of all digital devices for a certain period of time," Hertz said.

When you're glued to messages in group chats with close friends or colleagues, engrossed in following the latest news online, it's no wonder you miss out on the good moments in real life.

Just pausing for a second to listen to the sounds around you, or gazing at the sky through the window, conveys the same message. Create more moments to enjoy the present and disconnect from your device screens.

"People do digital detox to reduce stress or distractions, improve attention span, curb tech addiction, or enhance 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 said they "absolutely agree" that digital detox is important for mental health. However, implementing the detox process properly is the difficult part. According to this survey, only 28% of respondents had successfully carried out a digital detox.

How to "detox" from the digital world?

Reducing screen time may sound daunting, but experts say there are many ways to set goals and achieve success.

Hertz advises setting small goals to start with, rather than abruptly stopping everything. "If you use social media four hours a day, set realistic expectations and start by not using social media for 20 minutes before bed," she says.

Once you get used to this routine, you can increase your efforts by setting a goal to avoid scrolling on your phone immediately after waking up, which is for an additional 20 minutes.

One way to regain control of your phone is to turn off notifications and uninstall social media apps that you can't live without. "The fewer distractions and the less access you have to social media sites, the easier it will be to stick to a detox," Hertz says.

Skop suggests that if you feel uncomfortable 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."

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

"Make a realistic plan for when and how long your digital detox will last. Setting these limits can help you be more successful," Jones added.

Some signs that you need a digital detox include constantly using your phone during meetings, feeling exhausted and having difficulty concentrating, and frequently feeling discouraged from comparing yourself to idealized figures on social media.

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