Engaging in twice the usual time on social media platforms instead of limiting usage to a few minutes: elucidating a commonly observed behavior
The Impact of Social Media on Physical and Mental Health
Social media platforms have become an integral part of our daily lives, influencing our tastes, interests, and even our habits. However, excessive use of these networks can have detrimental effects on our physical and mental health.
Effects on Physical and Mental Health
Sleep disruption: The blue light emitted by screens and the habit of late-night scrolling interfere with our circadian rhythms, leading to fatigue, poor sleep quality, and diminished emotional regulation [1][2].
Mental health issues: Excessive use is linked to higher rates of anxiety, depression, loneliness, ADHD, and obsessive-compulsive disorder. Social comparison, exposure to curated and idealized images, and cyberbullying further worsen emotional well-being [1][2][3][4][5].
Body image and self-esteem: Unrealistic ideals on social media promote negative body image and self-worth, contributing to anxiety, depression, and unhealthy behaviors, particularly among adolescents and young adults [1][2].
Productivity decline: Frequent interruptions from checking notifications and scrolling impact concentration and academic or professional performance [1].
Strategies to Limit Social Media Time
Set specific time limits: Use built-in app timers or third-party digital wellness tools to restrict daily social media use, ideally keeping it under 2 hours to lower the risk of mental health issues [2][3][5].
Digital detoxes: Periodic breaks from screens, especially going outdoors for fresh air and sunlight, help reset mood and promote cognitive refocusing [3].
No-screen periods before bedtime: Avoid social media use at least an hour before sleep to improve sleep quality and reduce anxiety [2].
Mindful engagement: Actively limit mindless scrolling, unfollow accounts that trigger negative comparison, and cultivate a balanced consumption of positive and realistic content [1][3].
Encourage offline interactions and activities: Building in-person social connections and hobbies that do not involve screens supports mental well-being and reduces dependency on social media [3].
By implementing these strategies, we can help reduce the harmful impacts of excessive social media use on both physical and mental health, promoting healthier digital habits and overall well-being.
Additional Strategies
Replacing social media browsing with another activity, such as reading a magazine or meditating, can help reduce time spent on networks.
On iPhone and Android, you can check the time spent on networks and set a time limit on your device.
Disabling notifications on social media platforms can help free the brain from the urge to constantly check them.
Blocking automatic video playback on social media platforms can help regain control over time spent online.
Turning the screen face down during important tasks can help resist the temptation to pick up the phone and check social media.
A study by Anses found that excessive screen time increases the risk of overweight or obesity in adolescents.
The release of dopamine, a "feel-good" hormone, is triggered by comments, likes, and entertaining content on social media platforms.
Planning to do another activity before giving in to the temptation to check social media can help improve focus on real-world interactions.
Checking social media platforms is perceived by the brain as a relaxing activity that reinforces a pleasant feeling.
Social media can lead to depression by making users compare their lives to seemingly perfect lives of others.
Science and mental health research have linked excessive social media use to a higher risk of depression, as social media can lead to feelings of inadequacy when users compare their lives to idealized images of others [6].
Health and wellness solutions may include substituting social media browsing with hobbies or activities that promote positive emotions, such as reading a book, practicing mindfulness, or exercising [6].
Entertainment through social media can be addictive due to the release of dopamine, a "feel-good" hormone, when users receive comments, likes, or view engaging content [6]. However, this entertainment can negatively impact mental health if it leads to excessive use and neglect of important aspects of life.
