The companies that designed your favorite apps have an incentive to keep you glued to them so they can serve up ads that make them billions of dollars in revenue. Resisting the pull of the endless scroll, the dopamine hits from short-form videos and the ego boost and validation that come from likes and positive interactions, can seem like an unfair fight. For some people, “rage-bait,” gloomy news and arguing with internet strangers also have an irresistible draw.
Much of the concern around social media addiction has focused on children. But adults are also susceptible to using social media so much that it starts affecting their day-to-day lives.
Recognizing signs of compulsive use
Dr. Anna Lembke, a psychiatrist and the medical director of addiction medicine at Stanford University’s School of Medicine, defines addiction as “the continued compulsive use of a substance or behavior despite harm to self or others.”
During her testimony at a landmark social media harms trial in Los Angeles, Lembke said that what makes social media platforms so addictive is the “24/7, really limitless, frictionless access” people have to them.
Some researchers question whether addiction is the appropriate term to describe heavy use of social media, arguing that a person must be experiencing identifiable symptoms. These include strong, sometimes uncontrollable urges and withdrawal to qualify as addiction.
Social media addiction is not recognized as an official disorder in the Diagnostic and Statistical Manual of Mental Disorders, which is the standard reference psychiatrists and other mental health practitioners use to assess and treat patients. That's partly because there is no widespread consensus on what constitutes social media addiction and whether underlying mental health issues contribute to problematic use.
But just because there is no official agreement on the issue doesn't mean excessive social media use can't be harmful, some experts say.
“For me, the biggest signpost is how does the person feel about the ‘amount,’ and how viewing it makes them feel,” said Dr. Laurel Williams, professor of psychiatry and behavioral sciences at Baylor College of Medicine. “If what they discover is they view it so much that they are missing out on other things they may enjoy or things that they need to attend to, this is problematic use. Additionally, if you leave feeling overwhelmed, drained, sad, anxious, angry regularly, this use is not good for you.”
In other words, is your use of social media affecting other parts of your life? Are you putting off chores, work, hobbies or time with friends and family? Have you tried to cut back your time but realized you were unable to? Do you feel bad about your social media use?
Ofir Turel, a professor of information systems management at the University of Melbourne who has studied social media use for years, said there was “no agreement” over the term social media addiction, and he doesn’t “expect agreement soon.”
“It’s obvious that we have an issue,” Turel said. “You don’t have to call it an addiction, but there is an issue and we need, as a society, to start thinking about it.”
Noninvasive tips to reduce social media use
Before setting limits on scrolling, it's helpful to understand how social media feeds and advertising work to draw in users, Williams said.
“Think of social media as a company trying to get you to stay with them and buy something — have the mindset that this is information that I don’t need to act on and may not be true,” she added. “Get alternate sources of information. Always understand the more you see something, anyone can start to believe it is true."
Ian A. Anderson, a postdoctoral scholar at California Institute of Technology, suggests making small, meaningful changes to stop you from opening your social media app of choice. Moving the app’s place on your phone or turning off notifications are “light touch interventions,” but more involved options, like not bringing your phone into the bedroom or other places where you tend to use it, could also help, Anderson said.
Tech tools can also help to cut back on tech overuse. Both iPhones and Android devices have onboard controls to help regulate screen time.
Apple’s Screen Time controls are found in the iPhone’s settings menu. Users can set overall Downtime, which shuts off all phone activity during a set period of their choice.
The controls also let users put a blanket restriction on certain categories of apps, such as social, games or entertainment or zero in on a specific app, by limiting the time that can be spent on it.
The downside is that the limits aren’t hard to get around. It’s more of a nudge than a red line that you can’t cross. If you try to open an app with a limit, you’ll get a screen menu offering one more minute, a reminder after 15 minutes, or to completely ignore it.
If a light touch doesn't work
If a light touch isn't working, more drastic steps might be necessary. Some users swear by turning their phones to gray-scale to make it less appealing to dopamine-seeking brains. On iPhones, adjust the color filter in your settings. For Android, turn on Bedtime Mode or tweak the color correction setting. Downgrading to a simpler phone, such as an old-school flip phone, could also help curb social media compulsions.
Some startups, figuring that people might prefer a tangible barrier, offer hardware solutions that introduce physical friction between you and an app. Unpluq, for instance, is a yellow tag that you have to hold up to your phone in order to access blocked apps. Brick and Blok are two different products that work along the same lines — they’re squarish pieces of plastic that you have to tap or scan with your phone to unlock an app.
If that's not enough of an obstacle, you could stash away your phone entirely. There are various phone lockboxes and cases available, some of them designed so parents can lock up their teenagers’ phones when they’re supposed to be sleeping, but there's no rule that says only teenagers can use them.
Yondr, which makes portable phone locking pouches used at concerts or in schools, also sells a home phone box.
Seeking outside help
If all else fails, it may be a good idea to look for deeper reasons for feeling addicted to social media. Maybe it’s a symptom of underlying problems like anxiety, stress, loneliness, depression or low self-esteem. If you think that’s the case, it could be worth exploring therapy that is becoming more widely available.
“For people struggling to stay away — see if you can get a friend group to collaborate with you on it. Make it a group effort. Just don’t post about it! The more spaces become phone free, the more we may see a lessened desire to be ‘on,’” Williams said.