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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

More by this author

Daniel Wallen

Daniel is a writer who focuses on blogging about happiness and motivation at Lifehack.

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Last Updated on August 16, 2019

10 Best Calendar Apps to Stay on Track in 2019

10 Best Calendar Apps to Stay on Track in 2019

The success of our day is largely dependent on the quality of our planning. Not to miss out anything in their to-dos, some people prefer to make a list of upcoming tasks in a notebook, while others have long started using digital technology solutions.

Calendar applications are some of the main tools that are worth using to organize our life and plan your time carefully.

Many people have switched to specific tools; however, there are still some who do not use calendars on a daily basis. They may find some applications uncomfortable to use, non-functional, or expensive.

In this article, we are going to check out the best calendars apps to help you stay organized.

1. Cal Calendar

    Cal Calendar has recently appeared on the market of mobile applications (Android, iOS). It is the brainchild of the development team of Any.do that features impressive functionality and well-thought-out design.

    The application comes with many great features, including support for Exchange and Google Calendar, widgets, voice recording, and many more.

    Cal Calendar has direct integration with Any.Do To-Do List, which gives you a unique tandem of two applications.

    Apart from its extended functionality, Cal Calendar is easy to use. The creation of events is very simple and fast.

    What is more, depending on the name of the event, the application automatically adds contacts and geolocation data to the entry description. You can even import your lists and entries from Any.do.

    Cal Calendar is a great option for any type of user. It is very convenient and doesn’t overcomplicate the mode of display.

    Another good thing is that this tool is available for free, so you can use it without spending a dime for the software.

    Available for iOS and Android

    2. Google Calendar

      Google Calendar is the official calendar for Android devices that has been tested out by many users around the globe. If you are right now trying to get away from it, consider changing your mind.

      Since this application is installed on most Android devices by default, many users think that there is nothing special in this program. They are wrong.

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      Google has been updating its calendar for quite a few years, and now it comes in Material Design with advanced event features, direct integration into other Google services (for example, supports reminders and Google Now), and comes with Exchange support.

      The program is super easy and will not cost a dime for you. It is a good thing, right?

      Available for iOS and Android

      3. Jorte Calendar

        Jorte Calendar is one of the most popular calendar applications in the Google Play store.

        The program features a wide range of configuration options, with many design alternatives. You can adjust display mode to your needs and view calendar entries sorted by month, week, or day (by hours). It is convenient for quickly picking the desired date, using task bars, and setting reminders.

        Apart from its ordinary information storing function, this application can be a special cloud service, Jorte Cloud, allowing you to synchronize calendars, schedules, and task lists on multiple devices. The application also supports data importing from Google Calendar.

        For those paying attention to the program design, there is also Jorte Store, where you can buy styles and icons to personalize the calendar. This feature makes Jorte is one of the brightest calendar applications.

        A basic version of the app is free of charge, so if you do not want to spend money on a calendar application, it is a good option.

        Available for iOS and Android

        4. Business Calendar

          Business Calendar is geared towards people who use their calendar for work purposes and business task planning. It offers different modes with wide configuration capabilities.

          The application gives a default view mode by months, and events can be marked in different colors. Display modes/ sorting can be adjusted to your needs (by month, day, year, or events).

          You can also set a multi-day viewing mode to see how things look for the next few days. Scrolling up and down moves you by month, and if you check a few days, they will be shown in a more detailed form.

          The day display mode offers hourly scheduling, and the schedule mode provides a detailed schedule for a single event.

          Business Calendar is a great tool for planning/ scheduling cases, tasks, and events. There is a support for recurring events, which can be set up in just a few clicks.

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          Having purchased software, you can use it to import and export other calendars, delete, copy, or move several events at the same time.

          Android Business Calendar application may seem somewhat chaotic, but it works fine and is easy to work with if you play with it for a while.

          A full version of the application is available for $4.99, but you can also find a free version for the app test drive.

          Available for Android

          5. aCalendar

            aCalendar opens our collection of top 10 calendar applications available on the market today. With its appealing design, easy navigation, and great functionality, it is one of the most popular calendar apps in our list.

            Some of extra functions include color schemes for each case type (48 colors to choose from), different types of demonstrations, different widgets, moon phases, and much more.

            Taking into account it functionality, aCalendar is a reliable calendar application that has an easy-to-navigate interface with three display options. Scrolling from side to side allows you to switch between the display modes of the month, week and day.

            When scrolling down and up, you are moving through the calendar at intervals in accordance with the selected display mode.

            Apart from its time planning feature, aCalendar synchronizes photos from contact lists or social networks to remind you about birthdays, anniversaries, or any other special dates.

            The program also supports data transfer through NFC and full-screen widgets, which eases your work with any data.

            The program is available for free, but you can also get even more features if you buy the extended version of software for $4.99.

            Available for Android

            6. DigiCal Calendar

              DigiCal Calendar is very similar to Cal Calendar in the fact that the application focuses on design more than on its functionality. However, this doesn’t mean that the application doesn’t serve the purpose.

              With this calendar application, you can synchronize all your calendars and view them in different ways.

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              Along with the basic functions, this program comes with support for Google Calendar, Outlook, and includes some unique and interesting features. You can match keywords to the image or set up a dark theme.

              The app can even show you the weather forecast for three days. There are many other features that deserve the attention of people who really like to use calendar applications.

              Available for Android

              7. SolCalendar

                SolCalendar can be called a universal application. It claims to be an all-in-one digital solution having a basic calendar functionality combined with some other advanced features, such as weather forecast for a specific day.

                The application supports Google Calendar, as well as tasks, widgets, lunar calendar and even Foursquare.

                Those searching for a calendar application to cover just everything in its functionality, SolCalendar is a program to consider. There are a lot of interesting things in this application; the program does an excellent job working in “all-in-one” mode.

                Test SolCalendar – the application is available for free. You can test it out without purchasing the service.

                Available for Android

                8. Calendar

                  Calendar is a relatively new app. It works as a web app and for both iOS and Android devices. It is an intelligent app that learns your contacts, schedule and tasks. It also helps you schedule and arrange meetings according to your available time slots.

                  A good thing about Calendar is that it allows you to sync up with other calendars you use such as Apple Calendar and Google Calendar. And so you can manage all the calendars you have in one place.

                  Calendar also gives you analytics of your meetings, giving you a clear picture on how you can improve your time management.

                  Available for Desktop, iOS and Android

                  9. Today Calendar

                    Today Calendar is one of the most hip and edgy calendars in our list. The solution was one of the first ones that really embraced Material Design and remains one of the few that adhere to the neat style.

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                    The calendar application offers bold colors, simple controls, and great functionality. This is not as heavy an application as many others; it will not eat all the memory of your device.

                    If you are not searching for something complicated and over-functional, Today Calendar is what you need. You can always test the application before paying for it – the program is available for free.

                    Available for Android

                    10. Calendar Widget: Month

                      Sometimes people do not need a heap of calendar applications. They would prefer to have one efficient calendar widget.

                      Calendar Widget: Month perfectly fills this niche and meets all the needs of a modern user. It has some features of an ordinary calendar, but the real great thing about this software is that it has 80 or more themes in its library.

                      The design of the application is great; the themes are perfectly tuned. There are options for almost any theme of your smartphone. The only drawback is the fact that the widget memory is not too large, and you should be ready for it.

                      This simple calendar widget was created in the image and semblance of widgets from Yahoo. The widget window displays one calendar month with the ability to go to the previous and move to the next one.

                      If you need a simple and affordable calendar to plan your tasks and affairs for one month, this widget is ideal for you. Calendar Widget: Month is so simple that it does not even have Google Calendar support.

                      At the moment, it does not have the function of connecting any third-party calendars and services. Developers allow the possibility of introducing support for Google service as an addition to the widget, if users request to have this opportunity.

                      Available for Android

                      Our Verdict

                      Searching for the right application to manage your various calendars and plan your busy day can sometimes turn into a streak of obstacles.

                      Most of us need flexible applications that can be easily used to manage our tough schedule. The application should have all necessary time planning functions and be intuitive.

                      Stylish design and limitless compatibility also matter. It is not always easy to find such a program.

                      The above digital calendar solutions fall under the category “worth” of being used. They are modern, multifunctional, easy, and easy. Pick the one you like!

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                      Featured photo credit: Unsplash via unsplash.com

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