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Published on February 25, 2021

How To Get Rid Of Your Social Media Addiction

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How To Get Rid Of Your Social Media Addiction

Nowadays, if you’re not on social media, you feel like you’re not truly living in the 21st century. Everything from businesses to personal and professional relationships, social media has a strong presence—and with that, a luring temptation to spend even more time using its features.

While it still provides platforms where we can connect with friends and family, it has exponentially grown to an online version of the Vegas strip: advertisements, videos, and links inviting us to turn our attention to the next latest and greatest trend or product. According to a recent article by Forbes, having a potent social media strategy is critical for businesses and consumers alike.[1] We make a tremendous amount of purchasing decisions based on content provided to us via social media channels.

Likewise, we also tend to “follow the flock” when it comes to new trends, ideas, fashion, and unfortunately, even politics. While the positive side of social media is that we now have more freedom of expression, the shadow side is still just as present: we can easily lose our sense of individuality.[2] It’s a slippery slope—and one that often takes a bit of time and consequence to realize and change. This is why the term “social media addiction” has taken root in the health and wellness industry as one of the causes of mental health issues.[3]

Social Media Addiction and How It Affects Health

How we use social media has drastically changed since the dawn of websites like Facebook. Initially, Facebook’s platform was a simple way of connecting with friends and family and posting cheesy pictures or status updates on Facebook’s “wall.”

Over time, however, with the emergence of a more picture-oriented platform like Instagram, we upped the ante. This is where the slippery slope emerged, and we’re still dealing with it presently.

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Take a look at some of the most popular Instagram profiles today. You’ll likely see a pattern of manicured photos and perfect layouts, followed by millions of users. This has become an “Instagram goal,” and it perpetuates the idea that beautiful pictures equate to a happy user. We know that’s simply not the case, but this mentality and desire to create a perfect life online for all to see is feeding depression, anxiety, and low self-esteem.

Likewise, it’s causing us to lose our sense of authenticity and realness because the “real world” problems don’t make for beautiful social media posts. Instead, we hide behind the beauty that’s only covering up our sadness, grief, or loneliness. Because we’ve carefully created our online world, we’ve stepped out of our real one. Social media addiction is this practice of escapism.[4]

So, how do you take back the reins of your life and curb your time on social media (and stop social media addiction)? Here are some steps to get started.

1. Think About Why You’d Like to Be on Social Media

Everything we do in life is about intention: why do you want to do something? What will it bring you? The same goes for social media use. It may be silly to ask this question when thinking about a Facebook or Instagram account, but if you want to truly control your social media (instead of the other way around), asking this question may truly be eye-opening.

Do you want to just keep in touch with friends, or do you want to promote your business? Getting to the crux of why you’re online will help you clearly mark your time on social media effectively and eliminate everything else.

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2. Be Meticulous About Who You Follow and what you post and share

Attention is your greatest currency. Read that again.

Everything that you click on or “like” becomes a thread in the tapestry of what comes back to you on social media newsfeeds. You want to create the kind of information spread that works for you, your needs, and your time. So, often, we impulsively follow people who may not be serving our best interests.

Give yourself permission to clean those contacts out every once in a while! It’s okay to disagree with someone. Instead of plummeting into a rabbit hole of social media thread arguments, unfollow anyone who you don’t connect with. It’s much better for your mental health and helps you get rid of social media addiction.

Likewise, be meticulous about what you share. Are you posting misinformation yourself? Just like you are planning on cleaning up your contacts list, someone who follows you may be thinking of doing the same. Make it a priority to share and post things that not only have significance to you but also serve others.

3. Curb the Time You Spend Online

If you have a laundry list of things to get done but have spent the last three hours scrolling your newsfeed, it’s time to close the app or the computer. Set a timer on your phone, if that’s what it takes to solve your social media addiction.

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Once you begin the practice of detaching from being online so much, you’ll notice that you get so much time back! This time has always existed, but you were just using it poorly. It’s not that you don’t have enough time—it’s just that you spend too much time scrolling online instead of being productive.

4. Change Your Notification Settings

If your productivity is suffering because you’re constantly distracted by the pings from your notifications, there are ways to turn those notifications off in your settings. Better yet, you can always delete the apps from your phone and devices and resolve to check your social media notifications on your desktop. This way, you can get back to finishing your work without facing the temptation of checking your messages.

5. Not Everything Has to Be Posted and Shared

It often feels like we’re in a perpetual case of “FOMO” when it comes to posting on social media. If the Superbowl came and went and you didn’t post anything at all, will the world continue to spin? Of course.

We don’t have any social obligation to our followers to keep them abreast of every single event that happens in our life. These are choices that we must make consciously and in alignment with our desires.

Think about the last concert (in the pre-COVID world) you went to—did you immediately post bits of the concert to social media or snapped and uploaded a selfie of you and your friends?

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These are habitual things that we don’t even think about, which brings me to the final point…

6. It’s Okay to Put Your Phone Down and Enjoy Life

In fact, this one very simple point could truly help you cut that social media addiction! Precious moments of your life are one in a million—like seeing a shooting star or catching the smile of your favorite person. These moments are so fragile, and they never happen the same way twice in your lifetime.

Don’t run towards your phone to capture that moment. Capture it instead with your eyes and with your heart. Let it become a sweet memory. Enjoy the moment you’re so keen on sharing with others and instead, prioritize sharing it with yourself.

Final Thoughts

Social media addiction, when left unchecked, can lead us to depression and lack of self-worth and authenticity. If we “follow the flock” in search of creating a perfect online life, we’re stepping further away from being ourselves. This brings about a slew of consequences, which can snowball over time and lead to worse obstacles in our lives.

When we finally learn how to use social media, to what extent, and with what intention in mind, we can take control over it before it takes control over us.

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More on Social Media Addiction

Featured photo credit: Ryan Plomp via unsplash.com

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Aleksandra Slijepcevic

Accredited and Certified Vinyasa Yoga Teacher writing for Health & Fitness

How to Clear Your Mind and Be More Present Instantly How To Do Focused Meditation Any Time How To Get Rid Of Your Social Media Addiction 5 Powerful Self-Care Ideas for When Life Is Stressful How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

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Published on October 22, 2021

The Flowtime Technique: A Pomodoro Alternative

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The Flowtime Technique: A Pomodoro Alternative

Today, there are countless productivity techniques that claim to help you work at peak efficiency. Among them, few are more widely known and widely used than the Pomodoro Technique. It’s a time management system that suggests that you break down your work tasks into 25-minute chunks and take breaks in between them.

The idea revolves around the notion that most people begin to lose focus after 25 minutes of continuous work and will need a reset to remain productive. But there’s a problem with that idea: no two tasks are the same. And for that matter, neither are any two people! That means a one-size-fits-all productivity system can’t possibly be the best fit for everyone.

But there’s an alternative that provides more flexibility and allows you to customize it for your specific use cases. It’s called the Flowtime Technique, and here’s everything you need to know to use it and start getting more done.

What Is the Flowtime Technique?

The Flowtime Technique, while not as well-known as the Pomodoro Technique, has been around for some time. In many ways, it’s a direct descendent of Pomodoro. It’s the brainchild of Zoe Read-Bivens, and she thought it up as a means of dealing with some of the shortcomings she experienced while using the Pomodoro technique.[1]

She found that sticking to 25-minute work segments often interrupted her flow—the feeling of being immersed in a particular task—and ended up harming her productivity rather than enhancing it. To fix the problem, she sought to create a system that retained the beneficial aspects of the Pomodoro Technique while allowing her to get into a positive flow and stay there.

The Basics of the Flowtime Technique

To start using the Flowtime Technique, the first thing you’ll need to do is create a timesheet to help you manage your daily activities. You can do this with a spreadsheet or by hand, whichever you find most convenient. At the heading of your timesheet, include the following column headings:

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  • Task Name
  • Start Time
  • End Time
  • Interruptions
  • Work Time
  • Break Time

Your timesheet will be the primary way you track your daily tasks and establish a flow that works best for you. Once you have it set up, here’s how to use it:

1. Choose a Task

To get started, choose a task you wish to get done. It should be specific, and something you can reasonably complete in the amount of time you have. In other words, don’t choose a task like “paint my house.” Choose something like “paint the front door of my house.” If you select a task that’s too broad, you’ll have difficulty sticking with the work. So, try and break down what you’re doing into the smallest manageable pieces.

2. Begin Working on Your Task

The next step is to start working on your task. Begin by listing the task you’re going to work on in the appropriate field of your timesheet. Then, list the time you’re starting work. Once you’ve gotten started on your task, the only rule you must observe is that there is no multitasking allowed. This will help you to focus on what you need to get done and minimize any self-imposed distractions.

3. Work Until You Need a Break

You may then keep working on your listed task for as long as you like. If you feel yourself getting fatigued after 15 minutes, take a break. If you get into a productive groove, lose track of the time, and end up working for an hour straight, that’s fine, too.

The idea is to get to know your own patterns and work in segments that fit you best. If you don’t focus well on certain tasks, work on them for shorter durations. If you get absorbed in other types of tasks, maximize your output by working for as long as you feel capable of staying focused.

You’ll likely find that the longest period you’ll be able to sustain is around 90 minutes or so. This corresponds to your Ultradian Rhythm, which are the alternating periods of alertness and rest that our brains experience throughout the day.[2]

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There are plenty of case studies that demonstrate how taking regular breaks improves productivity. It’s one of the reasons that mandatory breaks are a part of the Pomodoro Technique. But there’s evidence that the less-structured Flowtime approach to breaks works just as well. One technology company that recently directed its employees to take breaks every hour as they saw fit saw productivity levels rise by 23%—with no mandate required.[3]

4. Take an Appropriate-Length Break

When you decide you need to take a break, go ahead and do so. Just make sure to write down your stop time on your timesheet in the right place. You can take a break that’s as long or short as you like, but don’t abuse the privilege. Otherwise, it won’t be long until your breaks eat up the majority of your time.

As a general rule of thumb, try taking a five-minute break for each 25-minute work period, and increase your break time proportionally for longer work periods. You should use a timer to make sure you get back to your task in the right amount of time. And when your break ends, don’t forget to record the time you’ve resumed work and list the length of the break you took.

5. Record Distractions as They Happen

While you’re working, there are always going to be times when you’ll get distracted. It may come in the form of a phone call, an urgent email, or even the urge to use the bathroom. When these things happen, record the occurrence in the interruption column on your timesheet. Do your best to keep distractions short, but don’t try and block them out.

The reason is that you’re unlikely to succeed and sometimes, the things that distract you will be a higher priority than what you’re working on. So, it’s important to deal with distractions as you see fit instead of trying to simply work through them.

6. Repeat Until Your Work Is Complete

All you have to do next is to repeat the steps above until the tasks you’re working on are complete. As you complete each task, be sure to record your final stop time. If you wish, you can calculate your total work time (and fill it in) when you finish a task, or you can do all of the math at once at the end of the day.

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All that matters is that you don’t leave any gaps in your time tracking. Your timesheets, once complete, will become an asset that improves your ability to create a work schedule that maximizes your daily output.

What to Do With Your Timesheets

Although the act of recording your work periods and break times will help you remain on-task each day, there’s another important reason you’re doing it. It’s that your timesheets will gradually begin to reveal to you how to craft an ideal daily schedule for yourself.

So, at the end of each week, take some time to compare your timesheets. You may see that certain patterns begin to emerge. For example, you might notice that your longest work periods typically occur before lunch or that there are specific parts of your day that tend to be filled with distractions. You can use this information to plan subsequent days more effectively.

In general, you’ll want to cluster your most important tasks at your most productive times. So, if you are reviewing detailed property records, for example, you can set aside time to do it when you know you’ll be able to focus without interruption.

Conversely, you should schedule less critical work at the times when you’re most likely to be interrupted while working. So if you need time to respond to emails or return phone calls, you’ll know just when to do it. This will not only make you more productive but will also eliminate mistakes in your work.

Key Similarities Between Flowtime and Pomodoro

If you’re familiar with how the Pomodoro Technique works, you may have noticed some similarities with the Flowtime Technique. As we’ve discussed earlier, this is intentional. The Flowtime Technique is specifically designed to retain three critical features of the Pomodoro Technique, which are:

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1. Precise Time Tracking

One of the reasons that the Pomodoro Technique is so effective for many people is that it creates a rigid system to facilitate time tracking. By having to split your work tasks into 25-minute segments, you become acutely aware of the tasks you have in front of you and how you’re using your time. That alone helps you to avoid wasting precious work time because you have to account for every minute. The Flowtime Technique provides this benefit, too.

2. Eliminating Multitasking

With the Pomodoro Technique, you have to choose a task to work on and use a 25-minute timer to measure each work period. This does an excellent job of keeping you on-task because you know from the moment you set the timer what you’re trying to accomplish, and you’re therefore not likely to stray onto another task.

Even though you don’t need to use a timer with the Flowtime Technique, the very act of writing down your task accomplishes the same task. Because you know you’ll be tracking your time spent working on a particular thing, you’ll tend to stick with your task until it’s complete or time for a break.

3. Facilitating Breaks

One of the biggest killers of productivity is exhaustion, and there’s plenty of data to prove that taking breaks is essential to maintaining peak work performance. That’s the real secret to the Pomodoro Technique’s successful reputation—it makes breaks mandatory and unavoidable.

The Flowtime Technique, by comparison, also insists you take breaks. It just doesn’t force them upon you until you’re ready to take one. In that way, some additional self-discipline is required to succeed using the Flowtime Technique. But if you can obey a timer, there’s no reason you can’t learn to obey the signals your body sends you when it needs a time out.

Final Thoughts

At the end of the day, you may find success using the Pomodoro Technique. There’s a reason it’s so popular, after all. But if you’ve been using it for some time and find yourself straining against its rigid structures, you’re not alone. So, consider giving the Flowtime Technique a try for at least a week or two. You may find it’s a much better fit for your work style and that you get even more done than you ever have before.

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Featured photo credit: Fakurian Design via unsplash.com

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