Overcoming Your Facebook Addiction

There is no doubt that Facebook changed the world. As of the later half of 2021, nearly three billion users are active on this social network, which remains the largest social media platform despite the fact that many newcomers "threaten to take its place". Since its foundation, Facebook has enabled old school friends to stay in touch, employers to check up on potential employees, singles to find love, and revolutionaries to change governments.

Yes, Facebook has changed the world. Along with smart phones, tablets, and wireless internet access almost everywhere, it has altered the way in which we do things, whether that's shopping or socializing. Facebook can be a great tool that is there for you just when you need it — and it can improve your life a great deal if you use it carefully.

Do You Suffer From A Facebook Addiction?

Let's be clear about one thing — Facebook and other modern social networks are actively designed to be "addictive"; to keep you scrolling and interacting with content, including ads, for as long as possible. It is definitely possible to become over-reliant on Facebook.

The tell-tale signs of a Facebook addiction are familiar to anyone who lives in a modern, technology-ridden society. Do you exhibit any?

You might carry your smart phone or tablet everywhere, and when you arrive somewhere, the first thing you do is check if there is a wireless connection. You went somewhere to meet with people — your other half perhaps, or friends, or colleagues — but instead of talking to them, you get your device out to talk to other folks on Facebook. If you are really crazy, you might even be using Facebook to “talk” to the people sitting right next to you.

You could have the perfect excuse to be on the internet nearly all day long: your job requires it. But instead of doing what you are supposed to be doing, you find yourself checking your Facebook account every few minutes or even getting caught up in some of Facebook's infamous games. Isn't it great? That Farm game is to thank for the fact that you're now great friends with someone from the other side of the globe — yet another person you can Facebook with.

When you are bored, you go to Facebook. When you are excited about something, you share it on Facebook. Family dramas unfold on Facebook, but when things get too hot, you use your favorite Facebook group to moan about it. If you've become convinced that you are spending too much time on Facebook... well, we're sure there's a Facebook group to help you with that, too. Of course you have to share pictures and make status updates whatever you're doing — and look at all your Facebook friends' news as well.

“Just a few more minutes while I'm waiting for...” turns into many hours a day, without you even realizing it, and you might have started a quest to gain more friends on Facebook while neglecting your real-life friends, harming your family life, and risking your job.

As with other addictions — take, let's say, alcohol, cigarettes or cocain — you get addicts who have a degree of control over their addiction as well as those who have totally lost it.

If you think you might be spending too much time on Facebook or living too much of your life on the internet, you are probably right. You've got to learn to “connect and share with the people in your life” face to face again. How do you go through the withdrawal process?

How To Live Life Offline Again

A Facebook addiction, and an internet addiction in general, is fostered by boredom or escapism. You've got nothing else to do? Or you have lots of stressful obligations that are difficult to deal with and you'd rather put off? Facebook may seem to offer you a way out of whatever is bothering you.

The first step towards overcoming your addiction is to admit you have a problem. That's half the work. If you are committed, all the rest will be but a minor hurdle. 

Do you struggle with using Facebook too much while you are at home? Make a commitment to say “no” to computer time during your evenings and weekends. If you have a family at home, make sure you have something to do — something that makes your partner, kids, or parents happy:

• Volunteer to cook every evening the first week you make this commitment.
• Invite guests.
• Arrange to go somewhere — take your partner out for dinner, to the movies, or whatever strikes your fancy.
• Play board games with your kids, or go to the park.
• Do chores.

If boredom makes you turn to Facebook while you're at home, find something else to do. Go to the gym for a work-out or go jogging or cycling. It's even better if you can buddy up with a friend so you can't make any excused. Everyone needs exercise, but if you are used to sitting in front of a computer all day, your body — especially your spine — is under particular strain.

Finding a hobby is another option — anything that interests you. If you're going to sit around on the computer anyway (because you have to be on call for work, for instance), you might enjoy some of the many free courses Coursera is offering. Or take a cooking course, learn to knit, fix up old cars or furniture, or join a book club. Anything you enjoy doing that takes you away from Facebook is great. Resist the temptation to brag about your new activity through that same medium, though!

If you are a hard-core addict who does not find relief in new, interesting activities, you may need a tougher approach. Get someone to change your Facebook password for you, so you no longer have access to your own account. Or announce that you are taking a social media break publicly, so you'll be embarrassed if you post things anyway.

Get your other half, parents, or whoever lives with you to turn your wi-fi connection off during pre-determined hours, and get yourself a back-to-basics cellphone that doesn't give you internet access.

Many people do, of course, struggle with Facebook at work rather than at home. It might be tricky, but telling your co-workers that you have an issue will be the easiest way to stop Facebooking at work. Ask them to tell you off each time you go on Facebook. Or, volunteer for some task that simply won't give you time to access Facebook. 

Most importantly — take time to enjoy your life. Connect with people, in person and not on the internet.