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Last Updated on January 17, 2018

5 Psychological Reasons You Are Addicted to Facebook and 5 Ways to Break the Habit

5 Psychological Reasons You Are Addicted to Facebook and 5 Ways to Break the Habit

Hi. My name is Daniel and I am a recovering Facebook addict. Whew, it felt good to admit that out in the open. With that confession out of the way, I’d like to help you understand why you are addicted to Facebook. I’ll even provide some easy steps that you can take today to break the habit and be more productive.

The first step to breaking any bad habit is to understand the psychological triggers that made you pick up the habit in the first place. Below are five common ones that I know very well.

1. Facebook scrolling is a symptom of procrastination.

Facebook capitalizes on your tendency to procrastinate by incorporating a news feed with an infinite scroll. No matter how far down you go, there will always be more memes and status updates to keep you distracted from whatever you should be doing. Thus, it might be helpful to change your perception of Facebook. Instead of looking at it like a place to be social or kill time, frame Facebook as the enemy of your productivity and purpose. Doesn’t sound as tempting now, huh?

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2. Facebook over-sharing is a symptom of loneliness or indecision.

Facebook resembles a boring reality TV show that is on full display during every hour of the day. Do you really need to tell everybody what you ate for lunch? I doubt it. You don’t share such trivial details to add value to people’s lives. You’re doing it, because you’re lonely and desperate for approval. Seeking opinions from your friends could be a sign of indecision or low self-confidence. If you get a bad suggestion, then you can conveniently blame somebody else, thus protecting your ego.

3. Facebook creeping is a symptom of misplaced affection or unhealthy self-comparisons.

Facebook makes it easy to be a creeper. There are two primary causes of creeping and neither of them are pretty. If you’re creeping the profile of your ex, then you’re probably living in the past. Seek professional help if you are struggling to let go. If you’re browsing the profile of a crush, then you’d be better off actively pursuing them. Send them a thoughtful message to get a conversation started. If that goes well, ask them out on a date. Creeping could also be a form of self-inflicted misery. It’s already hard to resist the human urge to compare ourselves to other people. Facebook makes this convenient to do.

4. Obsessive checking of Facebook notifications is a symptom of impatience or people-pleasing.

Facebook takes advantage of your desire for instant gratification. Your brain receives a dopamine hit every time you see that red notification light up. Dopamine is a chemical in your brain that causes you to seek pleasure from things like food, sex, and drugs. Pleasure sounds nice in theory, but dopamine is responsible for self-destructive behavior. Thus, becoming a slave to your notifications can destroy your self-control in a hurry. If that wasn’t bad enough, the human desire to be liked and accepted is at play, too. Every time you get a “Like”, your brain decides that means somebody likes you. Keep this up and you’ll turn into an addict desperate for another “hit.”

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5. Obsessive refreshing of your Facebook feed is a symptom of a fear of missing out (a.k.a. FOMO).

Facebook wrecks your focus by preying on your fear of missing out. You check your feed during a date, because you don’t want to miss any interesting updates. You check your messages while you drive, because a friend might have something exciting to share. Never mind that you might turn off your date or wreck your car and die. The possibilities are endless, so it’s totally worth it. That was sarcasm if you didn’t notice. I’m being dramatic to demonstrate how reckless these behaviors are.

If you’re ready to break your addiction to Facebook, follow these five steps.

1. Admit you have an addiction.

You can’t fix a problem if you deny it exists. Don’t beat yourself up, but do try and be honest enough to admit you’re a Facebook addict. If it makes you feel any better, I’m a recovering addict myself. There is no reason to be ashamed. Telling a trusted friend might help you stay accountable, especially if they share your goal.

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2. Be mindful of the triggers that provoke the habit.

Every psychological trigger I discussed here won’t necessarily be relevant to you. That’s okay. Focus on the ones that are. If you’re not sure, here’s a reflection exercise that might be helpful. It will reveal why you’re having such a hard time breaking the habit. Record the following details in a diary or journal until you identify some common trends:

  • What did I do? (scrolling, over-sharing, creeping, notification checking, or feed refreshing)
  • When did I do it? (down-time at work, as soon as you woke up, right before bed, on a date, etc.)
  • What happened right before? (if a stressful or upsetting event occurred, that could be significant)
  • How did this make me feel? (use a descriptive adjective to describe your mood before and after the incident)

3. Consciously acknowledge the habit for what it is.

This step will break Facebook’s hold on you as long as you can be consistent. Every time you feel the urge to update your status or check your feed, recognize that impulse for what it is (a habitual behavior — NOT a conscious decision). This is especially powerful when you complete step #2, because you’ll be able to make a mental note of the specific psychological trigger at play.

4. Practice self-compassion during the process, no matter how frustrated you might get.

Facebook is an epic time-suck, but that doesn’t mean you should criticize yourself every time you log-on to your feed. Psychologists consider procrastination a misplaced coping mechanism. Beating yourself up will make you feel bad about yourself, which will ironically cause you to be even more tempted. Self-loathing can only lead to failure. You might end up deciding it’s hopeless, because you are “too lazy.”  If you want to break your addiction for good, then you need to be self-compassionate.

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5. Replace the habit with a positive alternative that you can track or measure in some way.

It’s a lot easier to eliminate a bad habit when you decide on a good habit that you would like to replace it with. I applied this idea by choosing to pick up a book every time I was tempted to check my feed. The result blew my mind. I read over a hundred pages in the first day! Trust me when I say those “few minutes of down-time” can add up to an obscene amount of waste. Having a specific metric to track is important. If you want to stay encouraged, you need to have compelling evidence that your time would be better spent elsewhere.

This is going to sound ridiculous given the subject of the article, but…

Would you please pass this along to your friends on Facebook? I don’t mean to demonize the website entirely. It’s a great place to stay in touch with the people we care about. Even so, it’s time to break our addictions so we can achieve our purpose and enjoy the company of the people right in front of us.

Featured photo credit: Girl Using Her iPhone Outside/Viktor Hanacek via picjumbo.com

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Daniel Wallen

Freelance Writer

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Last Updated on August 15, 2018

25 Most Useful Excel Shortcuts That Very Few People Know

25 Most Useful Excel Shortcuts That Very Few People Know

Imagine if you could use 5 simple shortcuts while working in Excel, and increase your productivity without wasting time for searching information in huge tables, writing long formulas, and sorting the data.

Or even better:

What if you would get 25 useful shortcuts… and each of them could simplify your work, so you could do much more every day?

You’d definitely feel excited to read about them.

Today is your lucky day because we are going to share with you in this article 25 great Excel shortcuts you can use in your work every day! This is your lucky chance, so go ahead and become a real professional in Excel without wasting your time.

How important are Excel shortcuts for you?

The most effective thing to check out if people really need something is to release a survey and look at the results. So, according to the anonymous survey, 99% of people said Excel shortcuts are critical or important for them.

In general, there are more than 200 shortcuts in Excel. But when we have analyzed the data about how many shortcuts people know, we got the next results:

  • 26% of people know 10 or fewer shortcuts;
  • 61% of people know 10-50 shortcuts;
  • 10% of people know 50-100 shortcuts.

As you can see, not so many people know a lot of shortcuts. Probably, some of them never think about increasing their productivity in such a simple way.

Of course, it depends on how deep you use Excel. Some people use this powerful application just for making simple tables or graphs, others use it for everyday work to count something.

Most of the accountants and businessmen use much more Excel functions for more complex tasks such as creating VBA macros, managing PivotTables, recalculating huge workbooks, outlining data, etc.

But even those people who work with Excel every day very close may know a few shortcuts. Needless to say, they can do their job without shortcuts, but it usually takes for them much more time. T

his sounds not funny, especially if you must finish a huge amount of work urgently. There is a great opportunity for you to increase your productivity in Excel and do your job faster with our useful shortcuts.

5 Main reasons to learn excel shortcuts

Many people don’t understand why they should use shortcuts if they can work without them. Of course, if you use Excel twice per year to make a simple table or a graph, it is probably not so important for you to know many shortcuts.

But if you work in Excel every day, sorting huge tables and managing with tons of data, then shortcuts will help you to reach the next five goals:

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  1. Work efficiently and faster in Excel
  2. Manage big amounts of data easily and fast
  3. Stay calm and concentrated even while doing a tedious job
  4. Make your work accurately and properly without errors
  5. Get a better understanding of Microsoft Excel

Who can use Excel shortcuts?

There are a lot of people who can simplify their life with Excel shortcuts, and here are the groups that will definitely love using them:

  • People who work in banks, finance organizations, etc.
  • Businessmen who make tons of various reports and presentations in Excel for meetings and briefings.
  • Students who usually are lazy and impatient to make their homework because they don’t want to waste a lot of time working in Excel.
  • Private entrepreneurs who keep various data in Excel tables.

Whether you are a student who hates Excel because it seems a time-wasting and boring application, or you are an accountant who must recalculate huge worksheets every day without making errors, we recommend reading and learning these Excel shortcuts to make your work simpler and save some time.

With these simple but useful tricks, it is so easy to finish your job and get more time for yourself.

25 Excel shortcuts to increase your productivity

Here are 25 great Excel shortcuts you should learn and use for work or studying to make your job faster and simpler. Try to use them all and you will realize you were totally blind before while working in Excel:

1. Format whatever object fast with Ctrl+1

If you select any object in Excel – a cell, a chart, a chart axis, a drawing object – then press Ctrl+1, and you will get the Properties dialog for the certain object. This shortcut offers a very quick and easy way to format whatever object you’re working with.

2. Use range names with Ctrol+G or F5 key

If you use range names (which we strongly recommend to do) and you want to choose the range with a specific name references, press either Ctrl+G or the F5 key, which launches the GoTo dialog.

If the name is simple, you can click on it in a list in that dialog. But if it’s at all unusual, Excel won’t list it; so you will need to type in the name. Then press OK.

3. Use a range name in a formula with =sum( and F3

Suppose you want to use a range name in a formula. For example, you want to sum the Sales range. Enter…

=sum(

…and then press F3.

When you do so, Excel launches the Paste Name dialog. Just choose “Sales” from the list, press the OK button in the dialog, then enter the SUM function’s closing “)” to complete the formula.

4. Launch Function Arguments dialog easily with Ctrl+A

Suppose you want to check the help topic for a worksheet function. For example, you want to read about the MATCH function. In a cell, type…

=match(

…and then press Ctrl+A, or click the Insert Function (“fx“) button to the left of the formula bar.

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When you do so, Excel displays the Function Arguments dialog, which might offer all the help you need.

But if you still want to see the complete help topic, click the blue “Help on this function” hyperlink in the lower-left corner of the dialog. This technique works with all documented Excel functions.

5. Copy stuff down the column without scrolling with Ctrl+D

If you added a formula in a new column on the right of a huge dataset, and you want to copy that formula down without scrolling, do these steps:

  • go to the right to the column that has data (the column to the left of the new column with the formula);
  • press Ctrl+Down – to get to bottom;
  • move one cell to the right (with arrow key naturally);
  • press Ctrl+Shift+Up to select the new column, at the top of which is the formula you just created;
  • press Ctrl+D to fill down the formula.

6. Quick access to any function with Alt+

By customizing the quick access toolbar, you can create simple shortcuts to commands that you would otherwise have to find in the Ribbon tabs, or macros you have created yourself.

The keyboard shortcut is simply selecting Alt+ (the number of the command you wish to select).

For example, if you have customized your quick access toolbar to have Calc Sheet, Save, Open. To calculate sheet you would hit Alt+1, for save Alt+2, and for open Alt+3.

A lot of people are unaware of this useful function, and it’s a great time saver.

7. Format cells with Ctrl+1

When you need to format cells, use Ctrl+1. Most people know this as the shortcut for the Format Cells dialog, but you can also use it to format almost anything in Excel, without a care about the state of the ribbon. Try this amazing and simple shortcut!

8. Choose visible cells with Alt+

When you need to choose visible cells only – use Alt+. This is the trick to copy only what you see. It is a priceless shortcut when you’re manually hiding rows and columns in the table.

9. Use filtering

Filtering – it is a powerful way to slice, dice, and sort through a huge table of information.

It’s amazingly effective when you’re participating in a meeting to discuss something like a sales forecast, and everyone is looking in real-time at your spreadsheet projected on a screen (or on their monitors).

To some people, you will be seen as the God of Spreadsheets, and this is not a joke!

10. Insert or delete column/row easily with the Ctrl key

Some people waste a lot of time even for simple operations, for example, when they need to insert/delete columns and rows in Excel.

Use this shortcut to insert: with an entire row or column selected, use Ctrl+Shift ++.

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To delete: with an entire row or column selected, use Ctrl + –.

11. See formula results with F9

If you want to check formula results within multiple formulas, highlight the formula and select F9 to see formula result.

Don’t forget to undo before exiting the formula.

12. Use ALT+Enter for more text within a cell

If you want to add a second line of text within a cell, use ALT+Enter.

13. Use EDATE to move a date on by a full calendar month:

Here’s how to use EDATE:

=EDATE(15/01/16,+1) = 15/02/2016 (15th Feb 2016)

=EDATE (15/01/2016,-2) = 15/11/2015 (15th Nov 2016)

14. Use EOMONTH to move a date onto the end of the month:

Here’s how to use EMONTH:

=EOMONTH(15/01/2016,0) = 31/01/2016 (31st Jan 2106)

=EOMONTH (15/01/2016,-2) = 30/11/2015 (30th Nov 2015)

15. Remove spaces with TRIM

TRIM is a useful function known by few people. It removes any spaces at the beginning of a value. This is useful if you are pulling in values from somewhere else.

16. Repeat commands with F4 or Ctrl+Y

In many cases, you may need to repeat your last action. Use F4 or Ctrl+Y; you can repeat many commands like applying the same borders, format, or insert a worksheet again.

17. Quick access to cells with the Ctrl key and Shift key

When you need to go to the first or last cell of a worksheet, no matter where you are, use Ctrl+Home, Ctrl+End combinations.

And here is a pleasant bonus for you: add the Shift key to select everything on the way!

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18. Use Ctrl+ to create a timestamp

If you need a date stamp and/or a timestamp in your document, there is no need to type a date and time! Use shortcuts Ctrl+ ; (date) Ctrl+Shift+ : (time). It works like a magic and helps to save your time and nerves.

19. Use autosum shortcut for sum function anywhere

Autosum shortcut – use Alt =. It is a “magic” shortcut of Excel to automatically insert a sum function.

You can use this shortcut to sum rows, columns, or even an entire table in one step without wasting your time.

20. Use data validation

This is an amazing but underutilized tool in Excel, which can be used for a variety of things:

  • Create dependent drop-down lists;
  • Create drop-down lists;
  • Protect/restrict data input of specific cells (without the need for VBA macros).

21. Use conditional formatting

It can be used for various purposes such as color format or cell format of cells, rows or columns based on dependent cell values or formats.

22. Use formula auditing

This is a great tool to analyze and trace precedent or dependent cells, check errors and evaluate formulas.

The “Watch Window” is a feature to keep a snapshot of an area of the spreadsheet, and then move to another area of the workbook – particularly valuable if you’re managing large spreadsheets or don’t have a second screen.

23. Use Scenario Manager to generate summary outputs of a spreadsheet

Scenario Manager (under “What-if Analysis”) enables users to generate high-level, summary outputs of a spreadsheet – without the need to replicate the entire workbook.

It will present multiple scenarios of a spreadsheet in a succinct, high-level summary worksheet.

24. Use INDIRECT to set up large tables

INDIRECT makes it easy to set up tables which reference larger tables without a lot of referencing work or cutting and pasting; especially for dynamic spreadsheets.

25. Use OFFSET for complicated calculations or formulas

OFFSET can be useful for things like calculating YTD numbers or creating formulas that take data in rows and using in columns.

The bottom line

As you can see, when you have a boring or tedious job to do, the best way to do it fast is not looking for a way how to avoid it, but searching for the shortest variant to do it!

That is why we suggest keeping in mind these Excel shortcuts that will help you to save a lot of time and nerves.

If it seems hard for you to remember all them, you can print out the list of shortcuts and keep it on your worktable. Use it to search for some help when you need it, and over time, you’ll remember all shortcuts easily.

Featured photo credit: Unsplash via unsplash.com

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