The famous management consultant, Peter Drucker, once said,
“Tell me what you value, and I might believe you.
“But show me your calendar and your bank statement,
and I’ ll show you what you really value.”
And it’s true.
Well, I might say that I value truth, justice,
嗯 我可能会说我重视事实 正义
and always eating my spinach,
A detailed look into those two troves of information
would yield quite different answers.
Digging into my bank statements would reveal
an enormous amount of money spent on coffee
and wooden gnomes from eBay.
And look at my calendar, not my Google calendar,
but an actual real-time log of my life’s events,
if such a thing were possible to build,
would shed light upon way more time
than I care to admit, spent scrolling through Instagram,
and Twitter, and other social media apps.
And I would bet that if we were to look at your calendar,
we would see something similar,
if not worse.
Comparisons aside, though, I think it is safe to say that
most of us, myself included,
spend more of our time and attention than we would like to
on these apps,
if we were to look at our lives from more rational points of view
And that is why, today,
I wanna give you some tips
for breaking your social media addiction,
whether you actually call it an addiction
or whether you’re in denial.
Now, as astute and long-time viewers of this channel may know,
I am a big fan of the author Kyle Newport,
especially his book Deep Work,
which actually has a chapter called Quit Social Media.
Given that fact, you may be surprised to know that
I’m not gonna recommend quitting social media in this video.
At least, not right up front,
That’s because I’m an advocate of moderation,
and I also recognize that social media can bring a lot of benefits,
but along with those benefits come drawbacks.
And as the ex-Facebook data scientist, Jeffrey Hammerbacher once said,
“The best minds of my generation are
thinking about how to make people click ads.”
And of course, to make you click those ads,
those minds also have to think about
how to keep you on their platforms for as long as possible,
which means that, at the very least,
these things are meticulously engineered
to be huge time sinks.
But that is the only criticism you can level against them.
They also can make you a less happy person
as repeated research has shown.
When you’re spending a ton of your time
scrolling through these feeds of meticulously crafted posts
that show the highlights of people’s lives,
including people that you probably know in real life,
and you’re comparing them, sometimes subconsciously,
to your own life,
the entire thing, warts and all.
You can start to make comparisons that
really put a damper on your happiness.
So the question is, how do you use these tools
and treat them like tools
to get their benefits while avoiding the drawbacks.
Let’s start off with something that is very easy to do,
kill your notifications.
Notifications are like that ringing bell
that made Pavlov’s dogs salivate.
Only instead of giving you food,
they deliver a quick dopamine rush
in the form of a new comment, or DM, or post from someone else.
通过一条评论 或者私信 或者其他人的动态触发
Now, there is nothing wrong with checking these posts,
or answering your DMs,
but when you look at them in response to a notification,
you are establishing a habit.
You are establishing a craving,
and when those notifications come in the future,
you are going to have fewer mental defenses for avoiding them.
And the problem, here, is that
these notifications have no respect for your time,
or the fact that you need long, uninterrupted periods of concentration
to actually get your work done.
So go into your phone’s notification settings for
each and every social media app that you have,
and destroy those notifications.
Sencondly, I’m going to suggest that
you redesign your phone’s home screen
to remove all social media apps from it,
and this is something that I actually did recently.
You may have seen the video that I put out just a couple of months ago
on my iPhone home screen,
but even that home screen layout
has now gone the way of the Dodo,
because it had social media apps on there.
I think Twitter was on there, and Instagram was on there.
And at the time, I kind of justified it,
because, as a content creator,
I use those platforms for my work.
But I am also a consumer on those platforms,
and more often than I liked,
I found myself scrolling through them, wasting my time.
So I just got them entirely off my home screen.
I created an entire second page of apps on my phone,
and I buried all those social media apps inside of folders.
So if I wanna go to one,
I have to look for it.
It’s a very intentional thing.
Now if you are on an iPhone, like me,
there is one thing you have to do
beyond just shoving those apps into folders.
You have to actually turn off Siri’s suggestions as well
because, in my case, when I would swipe down
因为 就拿我自己来说 当我下滑屏幕
to search for a different app that wasn’t on my home screen,
I would always see Instagram and Twitter sitting there,
which is basically the same thing as having them on the home screen.
So if you are on an iPhone,
you can go into the settings,
you can go into Siri app suggestions,
and you can disable them on an app-by-app basis.
Now, to suggest another option that
would actually negate the need to do all of that,
what if you only used social media on your computer?
The problem with social media apps on your phone and
one of the biggest things we’re trying to get away from
here is that they can become pervasive throughout your entire life,
and that’s because your phone is in your pocket
or in your purse all day long,
meaning you have constant, easy access to these tools.
But if you were to delete all these apps off of your phone,
you’d still be able to use most of them on your computer
in a more deliberate manner.
Maybe some of them are a little bit hard to access, like Snapchat.
I’m not even sure if you can get to that on a computer,
but most of them do have a desktop site,
and in fact, my friend Martin even found a way
to post his photos on his Instagram profile using a desktop computer.
So if you’re finding yourself mindlessly
opening Twitter or Snapchat or Instagram on your phone all the time,
try deleting those apps from your phone
and just using them on a computer for a while.
See how that works out for you.
Now, going back to that problem of social media,
becoming pervasive, throughout your entire life,
the next suggestion I have is to
deliberately only use it at a specific time of the day.
Treat social media like you treat Netflix
or like video games or like anything else
that you only do at specific places and times
And if you want help enforcing this,
you could use a Website and app blocking tool,
like Freedom, which is the one that I use.
And this has been a very helpful tool for me.
I use it to block all sorts of social media sites,
things like Reddit and HackerNews and
all kinds of other places that I tend to waste time on
during my mornings, so that way,
instead of procrastinating during those hours,
I’m writing or I’m reading
or I’m actually getting my work done.
Now, so far, all we’ve talked about is
the binary choice of using these social media apps
at specific times of the day or not using them,
but this next tip actually
kind of gets into the middle ground
because social media tools and apps are actually
collections of many different features.
Take Facebook, for example.
Facebook has the news feed,
but it also has the messenger tool,
and it also has the events tool and the groups tool.
And some of those tools might actually be very useful to you,
like messenger, or the groups,
while others, like the news feed,
may be completely valueless in your life.
So instead of asking yourself
“Should I block it or should I use it?”,
what if you blocked certain features?
And if you use a tool like Todobook, you can actually
block the news feeds of most major social media platforms,
and other Websites, like Reddit and HackerNews,
So you can only use the more useful functions,
and when you go to look at the news feed,
you’re gonna see a to-do list reminding you of things
that you’re supposed to be doing instead.
Okay, so we’ve talked about
all the rational middle ground answers,
and now we’re going to get to the question of
should you quit social media
Or should you at least stop using certain social media platforms
in the way that you are currently using them?
So in his book Deep Work, the author Kyle Newport
talks about something called the “any benefit approach”,
which is something that people use to justify using social media tools.
They basically say, if there’s any benefit that
I can get out of this, that might improve my life,
no matter how small of an improvement it may make,
I am justified in using it.
And as he writes in the book,
“The problem with this approach, of course,
is that it ignores all the negatives
that come along with the tools in question.
These services are engineered to be addictive,
robbing time and attention from activities that more directly
“support your professional and personal goals.”
So if those goals are a priority for you,
then you should seriously ask yourself
“Do I need all the social media accounts “that I currently have?”
And you can also get more granular than that as well,
such as asking”Do I need this particular app on my phone?”
For example, I don’t keep the Pinterest app on my phone
because I find that it’s just a time-waster, there,
but I haven’t deleted my account entirely
because I do find it to be a useful repository of design,
inspiration, and ideas, that I can go look at
when I wanna, say, redesign my Website.
But on the other hand, I found recently
that Snapchat offered me no value, whatsoever.
So I actually went in and deleted my account there.
And that brings me to my final tip here
which is for people who feel that they are truly
addicted to the social media platforms.
If all the other tips in this video
haven’t helped you so far,
if you just can’t resist
opening these apps and wasting your time on them,
then try a 30-day serious social media detox.
Get completely away from all of it.
And the first step to doing that would be
deleting those social media apps off of your phone,
blocking the Websites on your computer,
making it generally as difficult as possible to access them.
Keep in mind that your ability to maintain self-discipline
is highly influenced by your environment.
So just like somebody who’s on a diet
and trying to avoid junk food
needs to get all the junk food out of their house,
you need to get all of the access to social media
out of your immediate vicinity.
And then, once that 30 days is up,
you can start to slowly reintroduce these tools back into your life,
and see if you can use them in a way that
does benefit you but doesn’t cause you to waste too much time.
And then once you’ve gained back that time
you were previously wasting,
scrolling through your Facebook and Instagram feeds,
you may want to dedicate some of it
to improving your creative problem solving skills,
as well as your skills in the fields of
math, science and computer science.
And if that’s something that you do want to do,
you should check out Brilliant.
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I wanna give a big thanks to Brilliant for sponsoring this video
and being a huge supporter of this channel,
and as always, guys, thank you so much for watching.
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The famous management consultant, Peter Drucker, once said,