As a Freelancer and Content Creator, I always prided myself on being connected and engaged with my audience. Social media platforms like TikTok, Instagram, Facebook, and YouTube are my playgrounds, where I interact with followers, share content, and stay updated on trends. However, little did I know that this seemingly harmless engagement would spiral into a debilitating addiction, crippling my productivity and creativity.
The Downward Spiral
It started innocently enough. A quick scroll through TikTok during a break, a glance at Instagram stories while waiting for inspiration, and before I knew it, hours had passed, and my to-do list remained untouched.
The dopamine hits from likes, comments, and shares became addictive, fueling my desire for more engagement and validation. TikTok was the hardest one to get off of, boy was I hooked!
Acceptance and Awareness
It wasn’t until I found myself unable to work for over two weeks that I realised the gravity of my situation. My chronic social media addiction has taken control of my life, leaving me feeling drained, uninspired, overwhelmed and I can even dare to say depressed.
I know depression is a strong word to use, but it definitely felt like it, I guess it stemmed from feeling helpless as the days went by and I was not getting any work done, I was literally disappointing my clients and letting my business suffer
The irony was not lost on me – as a content creator, I was getting hooked on my own supply.
Being someone who has worked from home for over seven years, I understand the psychological mechanisms behind social media addiction and its impact on productivity. In fact I’ve been here many times before.
Acknowledging that I had a problem was the first step towards recovery. I had to confront the uncomfortable truth that my addiction was hindering my professional and personal growth.
4 Strategies To Break Free From Chronic Social Media Addiction
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Digital Detox:
I first started with digital detoxes, disconnecting from social media entirely to reset my brain and get back my focus. This simply means UNINSTALLING ALL SOCIAL MEDIA APPS, I’m talking everything, Facebook, X, Instagram, Threads, TikTok, EVERYTHING!
Now, this is an obvious move, there is no article, video or any form of content on this topic that won’t mention digital detox and uninstalling apps, but I have to be honest with you, this move on its own doesn’t always work, I’m sure most of you may have already figured this out, you often find yourself reinstalling some or all of the apps you just uninstalled (it doesn’t take much to get them back after all), so the extent to which this will work for you depends on your level of discipline.
However, it is a very important first step to taking back control, and even working on your discipline, if you fall prey to you social media craving and reinstall the apps, shake it off and uninstall again, keep playing that game of install and uninstall if you have to, you’ll find that with time, you go longer without craving to reinstall the apps and that is progress.
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Setting Boundaries:
Of course the idea is not to completely get off social media, unless that is your goal, for me I am a content creator and I need to be on these platforms to some extent to be able to create. Eventually I come back to social media but I do it consciously so as not to trigger a relapse.
I recommend doing the social media detox for at least 1 month before coming back, and once back, I established strict time limits for social media usage, allocating specific hours for content creation and engagement.One strategy I now use is to use a tool known as MetriCool to schedule all my social media posts at once to go out on dates in the future, that way I don’t have to post by myself every single day and risk scrolling and getting hooked on social media after posting my content.
If you are a content creator, this tip might help you create a bit of distance between you and the platforms coz you need to actually use the platform if you must create good content that works, but then again, you need to be strategic about how you use social media so you don’t get high on your own supply.
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Finding Alternative Outlets:
Another really helpful strategy is I channeled my energy into hobbies and interests outside of social media, rediscovering the joy of reading, writing, exercising, and spending quality time with loved ones.
As I write this blog post, I am currently undergoing social media detox, I have no social apps on my phone, and this blog post amongst many others I’m working on this period, as well as other activities such as sports and exercising, are my alternative outlets of having fun and reconfiguring my brain away from social media, I can tell you for a fact that it works wonders.
In Ali Abdaal’s Book: “Feel Good Productivity”, which I recommend as a must read for everyone who is interested in their productivity, Ali talks about the 3 pillars of productivity being “Play”, “Power” and “People”, notice how there is no mention of grinding away at your desk to be productive? It sounds counterintuitive but what we do outside work determines just how productive we are when we actually sit down to work,Ali recommends connecting with people, hang out and have real conversations that don’t happen on Whatsapp or Instagram DMs, leave your phone for hours, go outside and play, football, basketball, whatever sport works for you, there are countless things to fill your time with besides work and social media. If you don’t have these alternative outlets, you are setting yourself up to fall into chronic social media addiction.
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Accountability Partners:
I enlisted the support of a family member to hold me accountable and provide encouragement on my journey towards recovery. I let them know what I was dealing with and my plans to take back control of my life, so when I uninstalled the apps from my phone, they knew, when I’m tempted to reinstall before the come back time I set for myself, I know that they will hold me accountable.
This makes it a little bit easier to actually go through with the process, because if it’s a journey you are going on alone, there is nothing or no one stopping you from making a U-turn at any point.
If you can, find an accountability partner.
Embracing the Journey
Breaking free from social media addiction was not easy. There were moments of temptation and relapse, but I remained steadfast in my commitment to reclaiming control over my time and attention. Each small victory reinforced my determination to prioritise productivity and creativity over mindless scrolling.
Gradually, I began to notice positive changes in my life. My focus sharpened, my creativity flourished, and my overall well-being improved. By reclaiming my time and attention, I gained a newfound sense of empowerment and fulfilment.
My journey to overcome chronic social media addiction taught me invaluable lessons about self-discipline, resilience, and the importance of mindful technology usage. As content creators, freelancers, and people who work from home it’s essential to strike a balance between engaging with our audience, using technology, and preserving our mental health. By prioritizing intentional and purposeful use of social media, we can harness its potential as a tool for creativity and connection without falling victim to its addictive allure. Remember, don’t get hooked on your own supply – reclaim control over your digital life and watch your productivity soar.
