Does this happen to you too? You pick up your phone for just 2 minutes just to check WhatsApp or watch a reel on Instagram. But when you look back at the time, 1 hour has already passed. And the strangest thing is that you don’t even remember exactly what you did, what you saw and what you learned in the last hour. If this happens to you too then you are not alone. Crores of users in India spend several hours daily on social media and this is not limited to India only. The thing is that people all over the world in America, Europe, China, Japan are struggling with this problem.
After Australia, Brazil and Indonesia, recently there has been a ban on the use of social media for children in Malaysia too. Countries like Britain, France, Spain and South Korea are also considering making similar laws.
In March, Karnataka became the first Indian state to ban social media for children under 16. Goa and Andhra Pradesh are also considering similar measures. India’s Chief Economic Advisor had also demanded the imposition of age restrictions in January.
That is why the biggest question today has become whether we are using social media, or is social media using us? Let us try to understand today what social media does to our brain that we check our phones again and again. Can we get our control back without leaving social media?
what is the reason for this
It is not a coincidence or your fault that you lose your senses after holding the phone. In fact, social media companies hire the world’s best psychiatrists, neuroscientists, data scientists and engineers. The objective is to keep the same user on the platform for as long as possible. Because the more time you spend on the screen, the more advertisements can be shown to you. That means your attention is the real product.
The business model of all platforms like Instagram, TikTok, YouTube users, Facebook, Snapchat runs on incentivization economy. That’s why apps are not just made. They are designed in such a way that your brain runs after them again and again.
Now the question is, what does our brain get in return?
Psychologists say that social media gives us dopamine. Many people think that dopamine means happiness. But in reality, dopamine is more a chemical of anticipation than happiness. When a notification comes on your phone, your brain thinks, “Maybe someone has messaged.” “Maybe my post might have got likes.” “Maybe something exciting happened.” This anticipation releases dopamine.
It is interesting that dopamine increases not on getting a reward, but on the expectation of getting a reward. Meaning there is more excitement before seeing the notification. That’s why we unlock the phone again and again. You too must have picked up the phone unnecessarily many times. Saw the lock screen. There was nothing. Still checked again after a few minutes. This is the dopamine loop.
Variable rewards are the most powerful mechanism of social media.
If the phone shows you the same thing every time, you will soon get bored. That’s why social media gives something new with every swipe. A funny meme, a shocking news, a cricket clip, a motivational video, a celebrity gossip, a travel reel. You never know what the next swipe will show. And this uncertainty keeps you glued to social media. Just like in gambling, casino or lottery, the same principle applies – you don’t know when you will get the reward, you keep trying again and again. “Just one more reel and just one more post… and the hours go by.
algorithm game
If you watch more cricket videos, the algorithm will show you more cricket. If you watch comedy, comedy. If you see controversy, controversy. The algorithm gradually learns what catches your attention the most. Many times it seems that the app knows what is in our mind. But in reality the app is continuously analyzing your behavior.
Which video did you stop at, which one did you skip? Whom did you share it with? Commented on what? With this information the algorithm becomes more powerful. Then you are shown only the content that is most difficult for you to skip.
Psychological Effects Comparison
You open Instagram and see your friend traveling to Maldives. Someone else in the know seems to be buying a luxury car. Someone is showing off six-pack abs. Someone is telling a startup story worth crores. Seeing all this, your life starts to seem ordinary. You watch others’ reels and compare them with your real life.
Whereas the truth is that no one posts their failures. Doesn’t show boring mornings. Does not show insecurities. We see their best moments and wonder why our lives are not that exciting. This comparison creates dissatisfaction. This is why many people feel emotionally exhausted after using social media.
disadvantages of social media
The first thing that affects our focus is- Short-form content constantly accustoms our brain to new stimulation. 15 sec. 20 seconds. 30 second. Then new video. Then new video. Then something new. Gradually our brain starts finding it difficult to concentrate on one thing for a long time. It can affect studies, work, reading books and deep thinking.
The second effect is on our sleep- Millions of people in India scroll before sleeping at night. This doesn’t just waste time. The blue light of the screen and the constant stimulation it provides keeps the brain alert. The body wants to sleep, but the mind is consuming content. As a result, sleep comes late. The quality of sleep is poor and there is fatigue even after waking up in the morning.
The third effect is anxiety and stress- When we are constantly surrounded by notifications, updates and comparisons, our brain is never able to completely relax. We feel that something might be missed. Which is called FOMO i.e. Fear of Missing Out. This may increase restlessness and stress.
Now when it comes to this, what should be done?
So the good news is that you don’t need to leave social media. You just need to change your relationship with him. First of all, turn off non-essential notifications. Every notification hijacks your attention. Keep only important notifications, turn off the rest.
Second, set a fixed time for using social media. The rest of the time the apps are closed. With this you will control the app, not the app you. Third, dopamine detox. This does not mean eliminating dopamine. This means reducing unnecessary stimulation. No reels for an hour. No shorts, no endless scrolling. At that time, take a walk, read a book, do exercise. Give time to real friends and family and spend time with family.
You will feel that your focus and mental clarity is getting better than before. Fourth, create phone-free zones. While eating food. During studies. Keep your phone away an hour before sleeping. This small change can bring a big impact in your life.
Social media itself is not bad. He has connected the world and introduced you to so many friends. Information and knowledge have been made more accessible. New opportunities have been given to businesses and creators. But there is a problem when technology controls your attention. You are not a product. You are a user. Taking back control is completely possible.
If today you understand how valuable your attention is, then perhaps next time you will ask yourself a question before unlocking the phone. “Am I using the app, or is the app using me?”
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