How to Use Social Media Healthily: Tips from Experts to Overcome Addiction

I. The Concerns about Social Media Addiction On October 8, 2024, the attorneys general of 13 states in the United States and the District of Columbia filed a lawsuit against TikTok, accusing it of being deliberately designed to addict children and adolescents. Coincidentally, in 2023, there were also similar lawsuits against the parent companies of Instagram and Facebook. These lawsuits have made the harms of social media to people a hot topic of discussion. Although TikTok has stated that it disagrees with the relevant accusations, claiming that many of the accusations are inaccurate and misleading, and also arguing that the platform provides functions such as screen time limits, Dr. Nicole O'Donnell, an assistant professor at the Edward R. Murrow College of Communication at Washington State University, who specializes in media psychology and health promotion, pointed out that social media has a strong attraction for people of all ages. Its algorithm is like a variable reward system, providing unpredictable but rewarding content, similar to the principle of slot machines, which can trigger the brain's reward system and make it difficult for people to control themselves from checking repeatedly. This is also the reason why social media is so fascinating. Moreover, although social media addiction is not a formal diagnosis, Dr. Natalie Feinblatt, an addiction psychologist, mentioned that its typical characteristics are the inability to control the time spent on these platforms, even if one wants to reduce it. This kind of behavior will also have a negative impact on individuals in key life areas such as work, study, and interpersonal relationships. For example, children and adolescents may experience a decline in academic performance, become socially withdrawn, and have difficulty regulating emotions. **II. Ways to Use Social Media Healthily** 1. **Set Time Limits**    - An effective way to reduce the risk of addiction is to set time limits for participating in social media. If you find it difficult to track and limit the time spent, you can use applications such as OffScreen, SelfControl, and Stay Focused to enforce the limits.    - If you don't want to use technical means, you can also adopt old-fashioned methods. For example, set a short timer of about 10 minutes when logging in. You can also use an alarm clock that requires you to get up to turn it off, so as to distract your attention from the screen. 2. **Keep Screens Away Before Bedtime**    - Dr. Petros Levounis, the chair of the Department of Psychiatry at Rutgers University, said that the most hidden harm of social media occurs before bedtime. A 2020 study found that using social media at night can cause more sleep problems for young people, and insufficient sleep can bring about adverse effects such as weight gain and an increased risk of cardiovascular diseases.    - To ensure good sleep, boundaries should be set at night. Both adults and children should mute their mobile phones or turn off notifications at night and remove their mobile phones from their bedrooms to prevent addictive behaviors and promote restorative rest. 3. **Create Social Media-Free Spaces**    - Dr. Levounis suggests designating spaces where social media is prohibited at home. For example, TikTok and Instagram are not allowed in the dining room, so that face-to-face conversations can be carried out during meals. You can also make your vehicle a social media-free zone for the whole family. 4. **Engage in Face-to-Face Activities**    - Research shows that between 2003 and 2022, the time Americans spent at home each day increased by 1 hour and 39 minutes, which may lead to an increase in the time spent on social media.    - Dr. Fiona Dowman, an addiction expert at the Purple Bridge Psychology Center, suggests replacing the time spent on social media with interesting activities, such as taking knitting classes, having dinner with friends, etc. Going outdoors to enjoy the additional health benefits of outdoor activities is even better, because exposure to nature is beneficial to mental health and can reduce the possibility of being addicted to social media. 5. **Try Digital Detox**    - Sometimes, a more thorough reboot is needed to regulate the use of social media. Dr. Feinblatt said that if setting limits doesn't work, you can consider completely giving up social media for a fixed period of time (such as a week or a month) to reset your habits.    - A 2023 study showed that people who underwent a two-week social media detox had lower rates of smartphone and social media addiction, and the participants reported better sleep quality and higher satisfaction with life, stress, and interpersonal relationships. 6. **Make Full Use of the Positive Aspects of Social Media**    - Although social media has potential addictiveness, it also has many positive effects. Dr. Feinblatt mentioned that it enables individuals (especially those in marginalized or isolated communities) to connect with those who have similar struggles, cultivating a sense of belonging and mutual support.    - To make full use of social media, it is necessary to use it more consciously. First, clarify the benefits you want to obtain from social media (such as getting support for chronic diseases, finding new recipes, keeping in touch with close friends, etc.), and then manage the information flow accordingly. For children, Dr. Nathan Carroll, the chief resident psychiatrist in the Department of Psychiatry at Jersey Shore University Medical Center, suggests actively encouraging them to use social media to build friendships, interact with peers, and broaden their horizons. In conclusion, although it is challenging to find a balance in the use of social media for oneself or children, it is possible to use social media healthily through the methods recommended by the experts above.