Breaking The Chains Of Social Media Addiction: Tips To Regain Control

In today's world, social media has become an integral part of our daily lives. We use it to connect with friends and family, stay up-to-date with news and current events, and even find new job opportunities. While there are many benefits to using social media, there can also be downsides, including addiction. Social media addiction can lead to negative effects on our mental health, relationships, and productivity. If you're struggling with social media addiction, here are some tips to help you beat it.

Set Limits

One of the most important things you can do to break free from social media addiction is to set limits for yourself. This could include limiting the amount of time you spend on social media each day or only checking your accounts during specific times of the day. You could also consider taking a break from social media altogether for a set period of time.

Track Your Time

Many people don't realize how much time they spend on social media each day. To get a better understanding of your social media habits, try tracking your time using an app or simply writing down how much time you spend on social media each day. This can help you identify patterns and areas where you may be spending too much time.

Find Alternative Activities

If you find yourself reaching for your phone to check social media out of habit, it may be helpful to find alternative activities to replace it. This could be as simple as taking a walk or reading a book. You could also consider picking up a new hobby or spending more time with friends and family in person.

Turn Off Notifications

Social media notifications can be a major distraction and contribute to addiction. To reduce the temptation to check your accounts constantly, consider turning off notifications for social media apps on your phone. You could also consider deleting social media apps altogether and only accessing them on a desktop computer.

Seek Support

Breaking free from social media addiction can be challenging, but it's important to remember that you're not alone. Consider seeking support from friends, family, or a mental health professional. There are also support groups and online forums available for people who are struggling with social media addiction.

Practice Mindfulness

Mindfulness is the practice of being present and aware of your thoughts and feelings. Practicing mindfulness can help you recognize when you're reaching for your phone out of habit and make a conscious choice to do something else instead. Consider practicing mindfulness meditation or other mindfulness exercises to help you break free from social media addiction.

Make a Plan

Finally, it can be helpful to make a plan for how you'll reduce your social media use. Set specific goals and create a timeline for when you'll achieve them. Write down your plan and keep it somewhere visible to help you stay accountable.


Social media addiction can be a difficult habit to break, but it's not impossible. By setting limits, finding alternative activities, seeking support, and practicing mindfulness, you can beat social media addiction and improve your mental health, relationships, and productivity. Remember, it's important to be kind to yourself and take things one day at a time.

Dr. Mrinmay Kumar Das
Senior Consultant
Department of Behavioural Sciences
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