Why? Because this isn’t just your fault. It’s a trap. You’re playing a game rigged by people who want you to lose. Social media companies don’t care about your goals, your time, or your mental state. They care about one thing: money. How do they get it?
Keep your eyes glued to the screen.
Harvest your data.
Sell you stuff you didn’t ask for.
That’s the game. And they’re damn good at it.
These platforms are engineered to hijack your brain—bright colors, endless notifications, algorithmic dopamine hits. It’s not a fair fight. You’re not addicted because you're weak. You’re addicted because they made sure you would be.
So, is there a way out? Yes—but it’s not easy. No app or productivity hack is going to fix this for you. You need to take control back, step by step. Here's how:
Harvest your data.
Sell you stuff you didn’t ask for.
That’s the game. And they’re damn good at it.
These platforms are engineered to hijack your brain—bright colors, endless notifications, algorithmic dopamine hits. It’s not a fair fight. You’re not addicted because you're weak. You’re addicted because they made sure you would be.
So, is there a way out? Yes—but it’s not easy. No app or productivity hack is going to fix this for you. You need to take control back, step by step. Here's how:
Step 1: Get Clear on What Matters
Grab a pen and paper. Write down:
What are your goals?
What do you care about?
What kind of life do you want?
If you’ve already done this—good. If not, do it now. This list is your compass. Without it, you’ll keep drifting and will not find a fix to problem of social media.
Grab a pen and paper. Write down:
What are your goals?
What do you care about?
What kind of life do you want?
If you’ve already done this—good. If not, do it now. This list is your compass. Without it, you’ll keep drifting and will not find a fix to problem of social media.
Step 2: Watch Yourself
Start tracking how you spend time. Use screen time apps or browser trackers. Don’t try to change anything yet—just observe. Get real with yourself.
Step 3: Audit Your Feeds
When you scroll, ask:
Does this help me reach my goals?
Is this actually useful?
Do I know the person who posted this?
If the answer is no—unsubscribe, unfollow, unfriend. Make this a daily habit. Don’t try to wipe it all out in a day—you’ll burn out. Instead, everyday work on it. Very soon you will notice how all media you use becomes less time consuming and more aligned with your goals.
Keep only:
Just-in-time info (relevant now)
People you know or learn from
Delete everything else. “Just in case” is a trap.
Step 4: Set Boundaries
Pick a specific time for entertainment or scrolling. Never do it during work or learning—your focus will take a hit.
Over time, start reducing this window. Track your screen time weekly. Celebrate progress.
Final Note
Start tracking how you spend time. Use screen time apps or browser trackers. Don’t try to change anything yet—just observe. Get real with yourself.
Step 3: Audit Your Feeds
When you scroll, ask:
Does this help me reach my goals?
Is this actually useful?
Do I know the person who posted this?
If the answer is no—unsubscribe, unfollow, unfriend. Make this a daily habit. Don’t try to wipe it all out in a day—you’ll burn out. Instead, everyday work on it. Very soon you will notice how all media you use becomes less time consuming and more aligned with your goals.
Keep only:
Just-in-time info (relevant now)
People you know or learn from
Delete everything else. “Just in case” is a trap.
Step 4: Set Boundaries
Pick a specific time for entertainment or scrolling. Never do it during work or learning—your focus will take a hit.
Over time, start reducing this window. Track your screen time weekly. Celebrate progress.
Final Note
Not everything you do “online” is helping your main goals. Be ruthless. If it’s not useful, it’s a distraction—no matter how productive it feels.