Am I addicted to social media?

Addiction. It’s a loaded word usually associated with drugs or alcohol. But, behaviors can also be addictive, like sex or gambling. The core of any addiction is the inability to stop doing or thinking about something to the point it interferes with your daily life.

Social media use is another example of a behavior that can be addictive, especially since it’s become a major staple of social life. Social media terms are used colloquially in everyday conversations, people solidify friendships with a follow, and many of us share personal moments and milestones to stay connected.

There’s nothing wrong with using social media. Social media fulfills lots of valid desires, such as companionship, staying informed, and receiving validation. But, the way that social media meets these needs can, unfortunately, lead to addiction, too. For example, seeking validation by posting photos fulfills a need for approval from others. It can similarly result in excessive, uncontrollable use of social media.

Social media addiction can corrupt your self-worth, lower your creativity, and reduce your time spent with others in person. But it can also lead to meaningful connections when you learn to manage your time on it. If you think you might have a social media addiction, know that you’re not alone. Addiction does not define you, and there is a path forward.

What is social media addiction?

There’s no “one-size-fits-all” when it comes to addiction. With research on social media addiction being so new, it’s difficult to determine how it impacts everyone differently. [1] However, all addictive behaviors tend to share similar signs. And just like other addictions, it can be hard to manage your time on social media because it fills a gap when it comes to valid needs and desires, such as companionship and validation.

You might be experiencing social media addiction if:

• Your screen time is overwhelmingly taking place on social media.
• You’re subconsciously tapping your phone to check notifications.
• You crave being on social media when you’re not using it.
• You check social media constantly, even while hanging out with someone.
• The time you spend on social media interferes with your ability to stay on top of daily tasks like schoolwork or completing tasks at your job.

Let’s get one thing clear. Social media use impacts everyone, regardless of age. It becomes an issue when it starts creating barriers in your relationships or when others comment on how often you use it. Most platforms, like Instagram and TikTok, are all-consuming, and the constant overstimulation they provide is the perfect breeding ground for an addiction to develop. You’re not alone if you notice any of the behaviors above.

Remember, social media isn’t inherently bad and can be valuable when used mindfully, but it should not take up a significant part of your day-to-day. Like any addiction, there will be a withdrawal period when you begin to reduce your social media use. It will be challenging at first, but replacing social media with other, more fulfilling activities is possible.

Learning to live with a social media addiction

Coming to terms with the fact you have a social media addiction is hard. It’s not easy to limit your time on it, especially if you’ve relied on it to fulfill your needs for a long time, but keep in mind it gets more manageable over time. The most difficult steps occur in the first few weeks when you rewire your brain’s reward center. Understanding yourself and practicing addiction management makes the process possible.

After recognizing you have a problem, the next step is self-reflection. Why do you use social media? Do you want to escape from daily life? Do you use social media to get validation from likes, comments, or follows? Do you compare yourself to others? How do you feel when you’re on social media? Self-reflection and journaling help with getting to the core of why you might be struggling.

The next step is to begin taking steps toward addiction management. You can try:

• The self-control method: Resist the temptation to grab your phone and practice leaning into boredom.
• The time limit method: On most smartphones, you can set overall screen time limits, but be aware that these can be easily overridden by ignoring or extending the time. Apps like Screen Zen aim to circumvent this issue by providing prompts before you open the app, such as “Is this important?” and offering streaks to show progress over time.
• “Out of sight, out of mind” method: Put your apps in a hidden folder so you have to do more work to find them.
• The “accountabilibuddy” method: Find someone to hold you accountable. Usually, the best person to do this with is someone trying to reduce their screen time or social media use, too.

Lastly, in addition to the methods mentioned above, identifying other sources of fulfillment is important for building more natural reward systems and replacing the time you would’ve spent on social media. Once you’ve started reducing your screen time, it becomes easier to avoid social media if you have something to keep your attention elsewhere.

Personalize a list based on your interests and hobbies, but here are some starting points to consider:

• Exercise or go on walks
• Creative activities (e.g., letter writing, water painting)
• Reading
• Playing video games

Replacing time on social media with other activities has many benefits. You’ll notice a growing sense of mindfulness, creativity, and worth in your other activities. Connecting with the natural world and yourself is worth much more than any like or comment. It takes courage, vulnerability, stepping out of your comfort zone, and self-control to manage social media addiction, which is no easy feat. You’re not alone in this battle, and using social media without compromising your well-being is more than possible. You can do anything you set your mind to.

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