Hey

Have you ever asked yourself:

- Why do I feel so tired, even when I’ve done nothing all day?

- Why am I not happy in life and feel sad most of the time?

- Why am I losing in life and not making any progress?

- Why does everyone else seem better than me?

- Why is everyone moving forward in life, while I feel stuck?

- Why am I always distracted and unable to focus?

- Why haven’t I achieved my goals?

If these questions resonate with you, the answer might be simpler than you think: Social Media.

Yes, the very thing you’re probably using to read this article might be the reason you’re feeling this way.

I bet your life will change after reading this. Let’s break it down.

The Pros and Cons of Social Media in My Life

I’ve been using social media for over six and a half years now.

There was a year when I quit entirely, but for the last two years, I was addicted—spending 5 to 7 hours daily scrolling through reels and TikTok.

And even that pales in comparison to some of my friends, who average 13-14 hours a day.

In the beginning, social media was just a time-waster for me. I wasn’t creating content or learning anything valuable.

I was mindlessly consuming endless short videos that added zero value to my life. Looking back, I regret those moments deeply.

Not only did I waste my time, but I also fell into what I call a “small depression zone.”

I constantly compared myself to others—seeing their cars, houses, and seemingly perfect lives—while I felt stuck.

The truth is, I wasn’t stuck. I was living a normal life, studying, learning new skills, and building a foundation for my future.

But social media distorted my reality, making me believe I needed to work harder, achieve more, and live a life that wasn’t even real.

Eventually, I started using social media more intentionally, for my business and personal growth.

I began tracking my screen time, focusing on my goals, and reducing my daily usage to just 2 hours.

And when I broke my phone two months ago, my screen time dropped to just 5 minutes a day. (I wrote an article about it check it.)

How I Overcame Social Media Addiction

Let me take you through my journey of breaking free from social media addiction. It wasn’t easy, but it was worth it.

It all started with a realization: I was spending hours scrolling through Instagram and TikTok, yet I felt empty afterward.

I wasn’t learning, growing, or even enjoying myself. I was just killing time.

So, I decided to take control.

The first step was unfollowing everyone who didn’t add value to my life.

I went through my following list and asked myself, “Does this account inspire me? Does it educate me?

If the answer was no, I unfollowed.

I realized that following hundreds of accounts wasn’t helping me, it was just cluttering my mind and feeding my addiction.

Next, I deleted TikTok. One social media platform is enough.

I chose Instagram and deleted the rest. This was a game-changer.

Without TikTok, I had one less app to distract me, and my screen time dropped significantly.

Then, I changed my mindset. I stopped FOMO (Fear of Missing Out).

I realized I wasn’t missing anything important. If I needed inspiration or tips, I could search for them directly.

I also switched to YouTube for learning. Instead of using social media to learn, I turned to YouTube.

It’s a much better platform for in-depth content.

Now, I only use social media for entertainment, when I’ve finished my tasks and want a quick dopamine hit.

What Value Does Social Media Bring to Your Life?

Do you think those countless short videos you watch every day add any value to your life? I used to save reels, thinking I’d revisit them later. But I never did.

I bet you have thousands of saved reels too, and you rarely go back to watch them.

So why waste your life on something that adds no value?

Let’s be honest: most of the content we consume on social media is forgettable.

It’s designed to grab our attention for a few seconds, not to enrich our lives.

Sure, there are some educational or inspiring posts, but they’re the exception, not the rule.

Think about it: how many times have you scrolled through Instagram or TikTok and thought, “Wow, that was time well spent”? Probably never.

Instead, you feel drained, distracted, and unfulfilled.

That’s because social media is designed to keep you hooked, not to add value to your life.

It’s More Dangerous Than You Think

Social media isn’t just a time-waster, it’s damaging your health and mind.

Let’s talk about the real dangers:

1. Mental Health Issues: Studies show that excessive social media use is linked to anxiety, depression, and low self-esteem.

The constant comparison to others’ highlight reels can make you feel inadequate and unhappy.

2. Physical Health Problems: Spending hours on your phone can lead to eye strain, poor posture, and even sleep disorders.

The blue light from screens disrupts your sleep cycle, making it harder to fall asleep and stay asleep.

3. Addiction: Social media is designed to be addictive. The endless scroll, the notifications, the likes and comments—they all trigger dopamine hits that keep you coming back for more.

4. Reduced Focus: The constant stimulation from short videos and notifications makes it harder to concentrate on tasks.

You lose the ability to engage in deep work, which is essential for creativity and productivity.

5. Emotional Instability: Social media plays with your emotions. One moment, you’re laughing at a funny video. The next, you’re scrolling through something sad or depressing.

This emotional rollercoaster leaves you feeling unstable and unhappy.

Let’s Make Your Life Great Again

If you’re ready to break free from social media addiction and reclaim your time, focus, and happiness, here’s a practical roadmap to help you do it.

These steps are designed to help you build healthier habits while still allowing you to use social media in a way that serves you, not controls you.

1. Keep Just One Platform

Start by choosing one social media platform that you genuinely enjoy or find useful, and delete the rest. TikTok, Twitter, Snapchat, and other apps can go.

If you need other platforms for work or content creation, use them on your laptop or desktop.

The experience is less addictive because it’s not as convenient as scrolling on your phone.

For example, Scrolling on Instagram on your browser feels less tempting than having the app on your home screen.

Pro Tip:
If you’re a content creator, schedule specific times to check your accounts.

Dedicate 15 minutes in the morning and 15 minutes in the evening to post, engage, and respond to messages.

Outside of those times, stay off the apps.

2. Unfollow Everyone Who Doesn’t Add Value

Go through your following list and ask yourself:

• Does this account inspire me?

• Does it educate me?

If the answer is no, unfollow them.

Your feed should be a space that uplifts and motivates you, not one that drains your energy or makes you feel inadequate.

Pro Tip:
Use the “mute” feature if you don’t want to unfollow someone completely. This way, their posts won’t show up in your feed, but you’re still connected.

3. Organize Your Life and Set Boundaries

Social media addiction often thrives in the gaps of an unorganized life.

When you don’t have a clear plan for your day, it’s easy to default to scrolling.

Here’s how to fix it:

• Create a daily schedule: Block out time for work, hobbies, exercise, and relaxation.

• Set specific times for social media: For example, allow yourself 15 minutes in the morning and 15 minutes in the evening to check your accounts.

• Turn off notifications: This eliminates the constant distractions that pull you back into the app.

Pro Tip:
Use Notion to plan your day. Seeing your tasks and goals laid out visually can motivate you to stay on track.

4. Replace Unhealthy Boredom with Healthy Habits

When you feel the urge to scroll, replace it with something meaningful. Here are a few ideas:

• Read a book: Even 10 pages a day can add up over time.

• Journal: Write down your thoughts, goals, or things you’re grateful for.

• Go for a walk: Fresh air and movement can clear your mind.

• Learn something new: Watch a documentary, take an online course, or try a new hobby.

Pro Tip:
Use apps like Minimal (Android) or One Sec (iPhone) to pause before opening social media. These apps remind you to think, “Do I really want to scroll right now?”

5. Switch to YouTube for Learning and Entertainment

If you’re going to watch something, make it a YouTube video that adds value, like a documentary, a skill-building tutorial, or even a vlog.

While YouTube can still be a time-sink, it’s less damaging than endless reels or TikTok videos because it encourages longer attention spans.

6. Limit Social Media to 5 Minutes a Day

Once you’ve mastered the other steps, challenge yourself to reduce your daily social media usage to just 5 minutes.

If you're a Content Creator Use your laptop for posting or checking messages, but avoid scrolling altogether.

Pro Tip:
If you’re worried about missing out, remind yourself that most of what you see on social media isn’t urgent or important. You can always catch up later if needed.

So.

Social media has the power to transform your life, but it’s up to you whether that transformation is

Positive or Negative.

You have the choice and the control. Choose wisely.

If you’re serious about transforming your life, check out Second Brain 6.0 to help you stay focused and productive -> Download Now

And if you’re a content creator, Creator Brain 4.0 will help you in your Content Creation Journey -> Download Now

Thank you for reading,

Osama aka Ols