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As social media platforms like TikTok, Instagram, and Facebook face increasing scrutiny, concerns about their addictive nature are growing. On October 8, 13 states and the District of Columbia filed a lawsuit against TikTok, claiming that the app is intentionally designed to be addictive for children and teens. This lawsuit follows a similar one against Meta, the parent company of Instagram and Facebook, filed last year by 41 states.
Though TikTok disagrees with the lawsuit, citing features like screen time limits, the conversation about the potential harms of social media is gaining momentum. Experts emphasize that social media, though not officially classified as an addiction, can exhibit addictive behaviors, especially in younger users.
According to Nicole O’Donnell, PhD, a media psychology expert at Washington State University, social media operates on a variable reward system, similar to how slot machines work, keeping users hooked by triggering the brain’s reward system with unpredictable but rewarding content. Addiction psychologist Natalie Feinblatt, PsyD, highlights the difficulty users face in controlling their time on these platforms, despite wanting to cut back, and the negative impact on key areas of life, including work, school, and relationships.
So, how can we strike a healthy balance? Experts offer six practical strategies to help people manage their social media usage without falling into addiction.
1. Establish Time Limits
Setting clear time limits on social media usage is one of the simplest and most effective strategies to prevent addiction. If self-monitoring proves challenging, apps like OffScreen, SelfControl, and Stay Focused can help enforce desired time limits. Alternatively, using an old-school approach, like setting a timer for 10 minutes when you log on, can remind you to step away before getting sucked in. Using an alarm that requires you to get up and turn it off can also help break concentration.
2. Make Bedtime Screen-Free
One of the most harmful effects of social media is its impact on sleep. Petros Levounis, MD, chair of the Department of Psychiatry at Rutgers University, points out that social media use at bedtime can lead to sleep deprivation, which has been linked to health issues like weight gain and cardiovascular problems.
To protect your sleep, Levounis recommends silencing notifications, turning off devices, or removing phones from the bedroom at night. This strategy is essential for both adults and children, as good sleep hygiene promotes overall health and well-being.
3. Create Social Media-Free Spaces
Your environment can influence your social media habits. Designating areas of your home where social media is off-limits, such as the dining room or bedroom, can foster healthier habits. For instance, keeping devices out of the dining room encourages face-to-face conversations during meals. Additionally, making your vehicle a social media-free zone can help create more opportunities for interaction and relaxation.
4. Engage in Real-World Activities
As Americans spend more time at home, screen time has naturally increased. To counteract this, addiction specialist Fiona Dowman, DClinPsych, recommends replacing time spent on social media with real-world activities. Whether it’s taking a class, meeting friends for dinner, or simply enjoying nature, engaging in offline activities can reduce reliance on social media.
Petros Levounis adds that spending time outdoors provides mental health benefits and can further reduce the risk of social media addiction.
5. Try a Digital Detox
If setting time limits isn’t enough to curb excessive social media use, a more dramatic step like a digital detox may be necessary. Feinblatt suggests taking a “cold turkey” break for a set period—such as one week or one month—to reset your habits.
A 2023 study found that participants who took a two-week break from social media experienced improvements in sleep quality, reduced addiction, and increased overall life satisfaction. These findings suggest that even short-term breaks can have a positive impact on mental health and well-being.
6. Use Social Media for Its Positives
Despite the concerns, social media can offer valuable benefits when used intentionally. It allows individuals, particularly those in marginalized or isolated communities, to connect and find support.
Feinblatt encourages users to curate their social media feeds based on what they hope to gain—whether it’s finding new recipes, staying in touch with close friends, or engaging in support groups. For children and teens, fostering positive social interactions through social media can help them build friendships and expand their horizons.
Conclusion
While social media has become a powerful tool for connection and communication, its addictive potential is a growing concern, particularly for children and teens. By setting time limits, creating social media-free spaces, engaging in real-world activities, and using the platforms more intentionally, it’s possible to strike a balance and enjoy the benefits of social media without falling into unhealthy patterns.
As lawsuits against major platforms like TikTok and Meta continue, the conversation around social media’s impact on mental health is likely to evolve. But with the right strategies in place, individuals can take control of their social media use and avoid its potential pitfalls.
