How to Kill Your Social Media Addiction

Have you ever picked up your phone for “just a quick check,” only to look up an hour later, realizing you’ve been mindlessly scrolling? If so, you’re not alone. Studies show that the average person spends 2.5 hours a day on social media. Over a lifetime, that adds up to seven years. Seven years just staring at a screen.

Let that sink in. Seven years that could have been spent building meaningful relationships, chasing your dreams, or creating memories you’ll actually cherish.

I know how easy it is to get stuck in this cycle because I’ve been there too.

My Wake-Up Call

A few months ago, I caught myself reaching for my phone first thing in the morning. It was automatic. I’d scroll through Instagram, TikTok, and emails before even getting out of bed. Some days, I’d waste hours, feeling drained and frustrated, wondering where my time had gone.

The worst part? I wasn’t even enjoying it. I was just scrolling out of habit, consuming content that didn’t really add value to my life.

One day, I asked myself, “What am I actually doing with my time?” The answer hit me hard. Social media wasn’t the problem—it was how I was using it.

How to Break Free

If social media has taken over your life, you’re not powerless. You can regain control, one small step at a time. Here’s how:

1. Start with Awareness
   The first step to breaking any habit is becoming aware of it. How much time are you actually spending on social media each day? Check your phone’s screen time report and face the numbers.

   It might shock you, but that’s a good thing. Awareness is the first step toward change.

   Action Step: Track your daily social media use for one week. Write down how much time you spend and how it makes you feel afterward.

2. Create Phone-Free Zones
   One of the easiest ways to reduce screen time is by setting boundaries. Create specific times or places where your phone is off-limits, like during meals, before bed, or when you’re with friends and family.

   These phone-free moments will help you reconnect with the world around you and break the habit of mindless scrolling.

   Action Step: Choose one time or place today to make phone-free. Stick to it for a week and notice how it feels.

3. Replace the Habit
   Social media is often a way to fill boredom or avoid uncomfortable feelings. Instead of just trying to quit cold turkey, replace the habit with something more fulfilling.

   Read a book, go for a walk, journal, or call a friend. The key is finding activities that genuinely bring you joy and purpose.

   Action Step: Pick one new habit to replace your scrolling time. Commit to it for 10 minutes a day this week.

4. Unfollow to Reclaim Your Feed
   Part of the addiction comes from consuming content that’s not good for you. Ask yourself, “Does this account inspire me or drain me?” If it’s the latter, unfollow it. Curate your feed to include only content that adds value to your life.

   Action Step: Spend 15 minutes unfollowing accounts that no longer serve you. You’ll be amazed at how refreshing it feels.

5. Set Real Limits
   Use the tools available to you. Most phones have features that allow you to set daily time limits for social media apps. Take advantage of them and stick to your boundaries.

   Action Step: Set a daily screen time limit for your social media apps. Start small, like one hour a day, and adjust as needed.

TAKEAWAYS:

• Social media is designed to keep you hooked, but you’re in control.

• Track your habits and create phone-free zones to reduce your screen time.

• Replace scrolling with meaningful activities and curate your feed for positivity.

• Set limits and stick to them—it’s the small changes that add up.

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See you in the next email ;)

Your Better Self.

Richard, Founder of Elevenstoic & Lussiety