Social media is now the default ‘go-to’ platform to connect with friends and family, make new friends, and meet like-minded groups and networks, all within a click of a button.
Studies show that around 4.8 million social media users spend nearly four hours a day on their phones. That equals one-quarter of our waking lives, with much of that time spent on apps like Twitter, Facebook, Instagram, and many other popular apps.
Think about the creators of any social media platform; one of their main goals is to get people to use their app, and the more, the better. As humans, we are hard-wired and drawn to feelings of instant gratification, which are fundamentally designed to keep us coming back for more. What do you do when you receive an online notification that someone has commented on your post?
The Science
Creators of social media platforms strategically design their apps to keep users engaged, tapping into our innate desire for instant gratification. When we receive notifications on social media, our brains release dopamine—a chemical messenger associated with pleasure and reward. This neurochemical response fosters a cycle of seeking validation and craving more interaction, similar to the experience of pulling a lever on a slot machine. However, the instant gratification provided by social media can lead to addiction and detrimental effects on our mental health.
Recognising the Negative Impact
Excessive social media usage can draw us away from our real lives, contributing to mental health issues such as addiction and social isolation. Dopamine does not discriminate between helpful and harmful habits, making it essential to establish healthy boundaries and prevent the detrimental consequences of social media addiction.
Is Social Media Really Free?
Although social media platforms are free to use, users are, in essence, the product. Social media creators strive to maximise user engagement, as increased interactions yield more notifications and dopamine rushes. Studies indicate that 10% of social media users are psychologically addicted, with addiction linked to feelings of loneliness, sleep deprivation, depression, and anxiety.
Taking Control With 5 Simple Steps:
To regain control over social media usage and maintain a healthy balance, consider implementing these five practical steps:
- Set a Schedule: Designate specific times to check social media, and stick to your schedule. Consciously avoid using social media outside of these designated periods.
- Establish Rules: Define when it is appropriate to check social media, and adhere to those boundaries. Having clear guidelines helps prevent mindless scrolling and excessive usage.
- Manage Notifications: Mute or turn off social media notifications to minimise the temptation of frequent checking. This action reduces distractions and allows for more intentional engagement with the platforms.
- Be Present in Social Settings: When spending time with friends, family, or in social settings, refrain from checking or uploading to social media. Instead, focus on being present and fully engaged with those around you.
- Practise Mindful Absence: If self-control is challenging, physically remove your phone from sight when engaged in tasks that require full attention. This practise enhances productivity and allows for more meaningful experiences.
The Bottom Line
Social media addiction is a real concern, but we possess the power to prevent it by establishing healthy boundaries. While social media can have its benefits, moderation is key. Understanding the dopamine-driven cycle of social media engagement is crucial for maintaining our mental health and wellbeing. By setting boundaries, we can prioritise meaningful connections, be present in the moment, and cultivate high-quality interactions that positively impact our mental health. Let’s embrace the power of moderation and find balance in the social media era.
Author Avelyn Mellington
Sources
https://www.sciencetimes.com/articles/27290/20200914/social-media-addiction-ways-counter.htm
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