5 ways to reduce social media usage
These days social media usage is at an all-time high. Many of us spend a great deal of time on it. So much so that Brain Rot became Oxford’s word of the year 2024. Brain rot is the “Supposed deterioration of a person’s mental or intellectual state, especially viewed as a result of over-consumption of material (now particularly online content) considered to be trivial or unchallenging”. And whilst I am a fan of social media and believe in the right circumstances it can enhance your life, for example, it can allow you to stay in contact with loved ones, find pretty much any information you need, support causes you are passionate about, learn new skills, develop new social groups. However, it can also take over, then before you know it you spend hours watching cute cat or dog videos or doom-scrolling through news articles, which in turn can lead to stress, anxiety, and overwhelm. This is where brain rot comes in. It also uses time, which we can never get back, that we could be spending on more valuable things (see my hints and tips on time and where to spend it here), such as the things you love or your hopes and dreams. Read on for my top 5 ways to reduce your social media usage.
1. Turn off notifications
This can be a helpful first step in reducing social media usage. The constant ping of notifications can be a major distraction calling you more and more frequently to engage with your phone. Switching them off means you are not constantly being interrupted, it allows you to be more focussed on what truly matters. It can also reduce stress as a constant barrage of notifications can make you feel pressured which can lead to stress and anxiety.
2. Use an app
So, this is my favourite by far. It has enabled me to set time limits on the amount of time I spend on apps such as Facebook or other social media sites. You can outright block the app, or you can set a time when you can use it. Then outside of that time, it stops the launching of the app. I think I like this best because if I genuinely need something then I can disable it and access social media, but most of the time the message reminds me that I don’t need to go on social media and therefore stops the mindless scrolling and enabling me to make better choices with my time.
3. Disable accounts or uninstall apps on your smartphone
This may seem drastic, but it works. Most apps on a smartphone you can disable or uninstall. This means that you have to use your computer to access social media. This takes longer and if you are anything like me, just not worth the bother half the time, so just adds another barrier to accessing sites. At the very least it will help make you more intentional with your time as you will have to actively take steps to active social media rather than mindlessly clicking through from your phone.
4. Use a non-smartphone
Radical again, but it is very effective. Probably aging myself here but I can remember getting my first mobile when I was at university and wanted to call my boyfriend. Those were the days when a phone was just a phone. It had far less control over my life in those days. The only game I could play was snake and social media was not fully in existence. I still have a Nokia for when my phone breaks and it is great. The battery lasts a month, and you can literally use it for making calls. No social media at all.
5. Go cold turkey
Again drastic, but sometimes needs must. To be honest, I think this is a little bit drastic for me, but I have had friends who have done it with amazing results. They deactivated all their accounts. No longer scrolling through their phone all the time.
In conclusion, reducing social media usage is essential for improving both mental and physical well-being. By turning off notifications, setting specific times for social media use, and engaging in more meaningful offline activities, you can reclaim your time and focus on what truly matters. Have you tried any of these ways to reduce social media usage? What are your best ways to reduce social media usage?
