How to Control Your Facebook Addiction

9 Ways to Overcome Addiction

How to Control Your Facebook Addiction

On a day any other, I was standing at my desk working on a blog post, trying to come up with the appropriate words to write. Frustrated at my lack of progress, I turned, looked out the window for a moment then looked back to my screen.

My blog post had disappeared, but the infamous blue and white website we all know so well had replaced it.

Later that afternoon while working on another written piece, a co-worker walked into my office and interrupted me mid-sentence. After a quick conversation, I looked back at my Word document and found a sentence that looked approximately this:

The efficiencies of quantum mechanics determine that sev

While that sentence is 100% fabricated, the example of what happened to the end of it is 100% true. For the second time that day, I had subconsciously typed the word “” without realizing it, and it scared the crap me.

I knew it was time for a change

What started out as a simple way to connect with college classmates has become an all encompassing communication hub where we get our news, updates on family members while spending a heck of a lot of our time.

The average user now spends about 50 minutes per day on

I’d venture to guess that the 50 minutes aren’t in a solid block either, occurring in small 2-3 minute chunks as notifications come in throughout the day.

These bursts create small interruptions, pulling us away from what we may be doing, eating, working on, or creating. It’s no accident that brings us back as frequently as possible. For the company, our attention equals dollars.

any habit loop, is designed to work its way into our brain as a trigger-habit-reward cycle that is incredibly difficult to break.

At the surface,  is a tool—not inherently good or bad—but its impact on our lives is determined by how we use it

Imagine picking up a hammer 35 times per day and using it wherever you happen to be. When you need to drive in a nail, picking up a hammer makes a lot of sense. Otherwise, it would seem quite ridiculous.

is the hammer and connecting with friends and family is the nail. Everything else gets diminished by the hammer— our personal lives, intentions, and meaningful connections to the world.

1 / Log the website

Make it so that you have to manually log in every time you want to use . Doing this will give you a few seconds to decide if you actually need to log on, creating intentional friction in the process. This strategy works best when on the computer, but can also work if you don’t use the app on your phone.

2 / Temporarily block the site

By using a productivity browser extension Strict Workflow, you can hit a button that will block any websites you don’t want to visit for a specific duration of time.

Once break time comes around, it will allow you to go to the sites of your choosing. Click the button again, and the sites will be blocked while you focus.

These blockers help reduce the number of times you may bounce to during a focus period.

For additional support on intentional living through minimalism, habits and creativity, check out the Break the Twitch Member Community. You’ll get access to member-only courses, private community forum, a welcome one-on-one call with me, and more—all while supporting the intentional content we make at Break the Twitch.

3 / Turn off all app notifications

This is definitely recommended if you’re wanting to overcome addiction. Let’s face it, it’s hard not to check when you see there are notifications.

And doesn’t hesitate to show you as many as possible to get you back on the scroll. It’s best when you intentionally decide to check , without hearing an alert that triggers your attention.

Reduce distractions and the urge to check and scroll by turning off all notifications in the app.

4 / Delete the app

While you can still use your mobile browser to check , doing this significantly reduces the notifications.

The app is made to be as low friction as possible and deleting it will help you avoid using when it’s less appropriate. Not having the app helps break the twitch of being able to check the site so quickly.

Even more powerful is if you use the first tip and log the site, forcing yourself to log in on your phone.

5 / Kill the newsfeed algorithm

If you’re habitually checking , one way to reduce the desire to do so is to have no new content come up when you do. You can use a browser extension called Purity to automatically reorder the newsfeed into chronological order. That way, won’t show you new content every time you open the site. And as a result, it will be much less interesting when you do visit and scroll.

6 / Block the newsfeed completely

Using the same Purity app, you can select an option to delete the newsfeed all together. It will show up as a blank space in the middle of your screen and won’t entice you to scroll down if you need to log on to to post something or check on one of your business pages. You can take care of whatever you might need to for work and then be done with it.

7 / Deactivate your account

Unfortunately, has made it ridiculously easy to reactivate your account. All you have to do is just log in again. But, the best way to break a habit cycle is to detox and rewire your brain from that habit. I’ve found that it takes at least five to seven days to break the initial ‘twitch’ habit cycle, so commit to at least that. Deactivate your account and log back in when you’re ready.

8 / Delete your account

You have to dig around in your settings to find this option. But if you feel that isn’t benefiting you in meaningful ways, just get rid of it.

If you want to keep your content, you can download your entire history in one small zip file and backup everything you’ve ever posted.

To continuing sharing with others, you can start a blog where people can find you with a quick Google search and where you can share your life updates and learnings.

9 / Throw your phone and computer into a ravine

If all else fails, find a property on which to homestead, grow your own food, and throw your electronic devices into the fire river of Mordor.

There are fewer things better than some quality time in nature to help beat an addiction. Perhaps we need to take some extreme measures to ensure our own progress.

Getting rid of your electronic devices is a solid move in overcoming extreme addiction.

is a tool that just any other, should benefit us when we use it. When used intentionally, it’s a valuable resource that allows you to connect in meaningful ways. If you feel it’s controlling your life more than it should, use the strategies above to overcome addiction.

Create some much needed space in your digital life with this free 7-day email video series from Break the Twitch.

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Interested in learning more? Check out what it was for me to deactivate my account for 60 days, and my friend’s experience taking a social media sabbatical.

Источник: https://www.breakthetwitch.com/facebook-addiction/

An amazing hack for getting rid of your addiction without closing your account | by Femi Longe

How to Control Your Facebook Addiction

So perhaps me you have a account. But beyond using it to stay in touch with people, it’s become aprimary source for finding and consuming content (relevant or irrelevant).

You probably also use your account for business and you’ve not quite reached the place yet where you want to close your account. But you are also worried that the platform eats so much of your productive time.

You find it hard to go a few hours without wondering what’s new on .

You, my friend, are an addict. Admission and acceptance is the first step to recovery…

During his senate testimony yesterday, Mark Zuckerberg was asked a question Senator Ben Sasse (R- Nebraska) about internet addiction especially for teenagers caused by the design of social media platforms .

We don’t seek to get you addicted but you get addicted anyways…

“As a dad, do you worry about social media addiction as a problem for America’s teens?”

This was part of Mark’s response (emphasis mine):

“So we study a lot of effects of wellbeing of our — of our tools and broader technology. And you know, any tool, there are good and — and bad uses of it.

What we find in general is that if you’re using social media in order to build relationships, right? So you’re — you’re sharing content with friends, you’re interacting, then that is associated with all of the long-term measures of wellbeing that you’d intuitively think of. Long-term health, long-term happiness, long-term feeling connected, feeling less lonely.

But if you’re using the internet and social media primarily to just passively consume content, and you’re not engaging with other people, then it doesn’t have those positive effects and it could be negative.”

DOWN THE RABBIT HOLE

While this all sounds well and good, , in it’s basic design has put the engine for you to “passively consume content” as the main thing you see when you get on the platform to suck you into the rabbit hole(and boy does it work).

I’m talking about the News Feed. The first part of you see when you go into the site irrespective of what you came for.

Watch Out!!!! It’s a trap!

It’s the part of the platform, you plan to just casually glance at for a few seconds and before you know hours have give browsing and watching irrelevant videos; joining a fight over the most useless of issues; seeing the profile picture of an ex looking very happy and following it to their album where you spend hours wondering what could have been etc.

The NewsFeed is the door to the most addictive and destructive part of . Yes, you find the occasional gem of information but is it really worth the countless hours wasted.

Unfortunately, that’s time that you can never get back.

“There’s a myth that time is money. In fact, time is more precious than money. It’s a nonrenewable resource. Once you’ve spent it, and if you’ve spent it badly, it’s gone forever.” ~ Neil A. Fiore

And to be clear, gives you passive content consumption intentionally.

They do it to keep you on their platform for as long as possible. That’s how they make money.

KILL YOUR NEWS FEED

Which was why I was pleased last week when I stumbled across News Feed Eradicator a Chrome extension that eliminates the NewsFeed from my .

P.S. I already deleted the app from my phone so the only place where I can view it is on my laptop (and that single action already helped me reclaim hours and reduced the urge to grab my phone every few minutes)

This extension is a GEM that is worth it’s weight in Platinum. You can do everything you want to do in except see the News Feed.

You can post, visit groups, see events, see posts and comments where you are specifically mentioned, run your ads, add friends, see what specific friends are up to etc. EVERYTHING, except get sucked into the News Feed.

My current News Feed. Loving IT!!!

It’s removing the nicotine from the experience.

I’ve used it for a week now and I am never going back. Trust me, you would not miss all the shit you used to see on your shitty News Feed anyways.

My life feels so much better and I know yours will be too if you try it. Download the extension here

Thank me later!

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Источник: https://medium.com/@femilonge/an-amazing-hack-for-getting-rid-of-your-facebook-addiction-without-closing-your-account-555a48e8cc73

Syndrome: 8 Ways to Beat Your Addiction

How to Control Your Facebook Addiction

, , Wikipedia, , Myspace… the list is endless. Millions of us are addicted. The Government tells us that our time wasting internet addictions are costing the country billions of dollars every year. Our productivity at work is dismal because we spend most of the day reading our Fun Wall or checking out our favorite blogs. Can this additive behavior be beaten?

The answer is yes.

In this article I want to give you some simple and concrete ways to beat your time wasting internet addiction.

Syndrome: How to tell if you are an internet addict

Before we start you need to find out if you are an addict. Once you have admitted to yourself that you are addicted to your favorite website we can go about giving you some solutions for that problem. Here are some surefire signs that you are addicted:

1. You are late for meetings because you are on

If you ever late for a meeting or an appointment because you were checking your updates on or watching a related video on then you know you are addicted. This is classic addict behavior. It is time to get help.

2. You think about it when you are offline

I have several friends who struggle to get to sleep because they are thinking about the latest game or wondering how their website statistics are looking. If you do this then it could be a sign that you are heading towards a problem.

3. Your friends and family comment on your excessive internet use

When other people around you start to notice that you have a problem it is generally a pretty accurate indicator that you are losing it. If your mates, coworkers or family members have made comments about how much you use the net then you need to read the rest of this post.

4. You check your accounts from your Blackberry

A Blackberry is designed as a business tool. It is supposed to allow you to check your important emails and work materials without having to be in the office. It is not for checking or Myspace updates while you are having dinner with me. That is just not on. If you use your Blackberry for monitoring your social media accounts then you need help.

5. You get stressed when a “friend” doesn’t add you

Have you ever noticed yourself getting stressed over something that has happened on or Myspace? Do you ever feel your online life is more real than your offline life? If you have been stressed about what rapper you turned out as or what magic egg someone sent you then it is time to open your eyes.

How to easily beat time wasting internet addictions

photo credit: Fuschia Foot

Now that you have established that you have a problem you need to get yourself some recovery tools. The strategies and tools that are presented here are some simple ways you can beat the Syndrome.

1. Admit that you have a problem

I want you to take a deep breath and then repeat after me. Seriously, repeat this out a loud – even if you are in your office or an internet cafe.

“I have an internet addiction problem.”

Good. Now that you have acknowledged your problem we can proceed. There is no point in trying to beat an addiction if you do not seriously believe that you have one. This is important.

2. Write down exactly how much time you spend on each site

photo credit: ●Tokil●

This task is more difficult than you might think. Usually we have a work window open, a window open and then maybe some windows with our favorite blogs waiting for them to update.

What you need to do is close the windows and only open them once you have written down the time. Then when you close the window you need to write the time down again.

At the end of the day add up how much time you have been on your chosen site and record it in a little book.

The reason it is important to know how long you have been on the sites is because it gives you a solid measure of how bad your addiction is. Recovering gamblers do the same thing. They write down how much money they spend in a day. We need to write down our hours!

After a few days, weeks and months this number should decrease.

3. Give yourself a set time of the day to visit

We need to realize that spending time on these sites is not a bad thing. Done in the right amounts it can be a lot of fun and even quite healthy. However, if you start to notice that your law school assignment is still not done because you have been watching Tom Cruise’s Scientology rant on all night then it has gone beyond a joke.

Instead of banning the site altogether why not give yourself a set period of time to visit? For example, you might give yourself the first 20 minutes of the work day you check all your updates and then not log on for the rest of the day. Or you might decide that the last 30 minutes of work is Myspace time as a reward for a long day of super productive work.

Banning your addiction outright often leads to a relapse. We don’t want this. Give yourself some set times to visit and don’t break the limits.

4. Turn off email notifications

Email notifications are little red devils coming to sit on your shoulder and begging you to come back and visit . Turn them off. You don’t need to be notified every time someone sends you a message.

If it was that important they should email you or, God forbid, use the telephone.

You also don’t need to be notified every time someone rates your sexiness, adds a fish to your aquarium or sends you a new bumper sticker!

Turn off email reminders so you can get on with your work.Turn off those push notifications and put the phone away

5. Meditate as soon as the thought arises

One of the most powerful ways to beat Syndrome is to look directly at the tempting thought as soon as it arises in your mind. You do not need to judge it or try to push it out – just look at it.

The thought might arise as a worrying thought that begs you to check your updates so you don’t offend anyone. Or it might appear as a carefree thought saying that one quick look won’t hurt. Whatever it arises as the meditation is to just look at it.

When you can do that the power of the thought will be drained well and truly.

6. Get off the computer

Really… do you need to spend that much time on the computer? Honestly ask yourself that. Instead of getting home, pouring a beer and sitting in front of the computer to check your updates you could go for a walk, hit the gym or go and see a movie. There is so much more to do in life than watch your hatching egg grow. Really there is.

7. Write down what you used to do before

Something that can be really useful to do is write down a list of things that you used to do before you got addicted to or Myspace. For example, some people might write, “I used to meet girls”.

Источник: https://thedailymind.com/facebook-syndrome-8-ways-to-beat-your-facebook-addiction/

Psychologydo
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