Como Não Ser Consumido pelas Redes Sociais

Summary

The speaker shares their recent ritual of self-care on Fridays, including doing nails and relaxing, which has helped them unwind. They also discuss how reducing their Instagram usage has significantly improved their mental well-being. By setting daily limits, moving the app icon, and avoiding phone use in the morning, they became more mindful and present. This led to a drop in screen time, making their days more productive and less anxious. The speaker reflects on the negative impacts of social media, such as comparison, and highlights the importance of breaking addictive habits.

Takeaways

• 😊 The speaker has developed a relaxing Friday ritual involving self-care and doing their nails.
• 📱 Over the last two weeks, the speaker has reduced their use of Instagram, leading to noticeable improvements in their well-being.
• 🤯 Excessive use of Instagram was causing anxiety and consuming too much of their time, highlighting the negative effects of social media.
• 🔄 The speaker recognizes that comparing oneself to others on social media is almost inevitable, but managing how to process this information is key.
• 🌍 Social media has expanded the scope of comparison, now allowing people to compare themselves to anyone worldwide, which can negatively affect self-esteem.
• ⏳ By setting daily Instagram usage limits (one hour per day), the speaker has become more conscious of their time spent on the app.
• 🚫 The speaker moved the Instagram app into a folder on their phone, which made accessing it less automatic and helped reduce unconscious usage.
• 📊 Their average daily Instagram usage has significantly decreased from over an hour to around 36 minutes, with goals to reduce it further.
• ⏰ The speaker avoids using their phone immediately upon waking, instead focusing on morning routines before checking messages or notifications.
• 🎧 Time on other apps, like WhatsApp, YouTube, and Spotify, remains high, but the speaker is content with the progress made in reducing Instagram time.

Q & A

What ritual has the speaker adopted for the past three weeks?

The speaker has been doing their nails and relaxing on Friday afternoons as a way to start the weekend.

How did the speaker feel about their use of Instagram before making changes?

The speaker felt that their use of Instagram was taking over their day, causing anxiety, and negatively impacting their mental health.

What does the speaker identify as one of the negative effects of social media?

The speaker highlights that social media, particularly Instagram, promotes unhealthy comparisons, which can lower self-confidence and create anxiety.

What strategies did the speaker use to reduce their Instagram usage?

The speaker set a daily time limit of one hour on Instagram, enabled a reminder after 10 minutes of consecutive usage, and moved the app icon into a folder to make it less accessible.

How did moving the Instagram icon into a folder help the speaker?

It made the process of opening Instagram more conscious, reducing the automatic habit of opening the app without thinking.

What surprising realization did the speaker have after moving the Instagram icon?

The speaker found themselves opening Spotify instead of Instagram by habit, which made them realize how often they used to open Instagram without thinking.

What impact did reducing Instagram usage have on the speaker’s well-being?

The speaker felt lighter, less anxious, and more present, with more free time for other activities.

What other habit has the speaker been trying to change in the morning?

The speaker is trying not to use their phone immediately upon waking up. Instead, they focus on starting their day with basic tasks like washing their face and having breakfast before checking messages.

What was the speaker's average daily Instagram usage before and after the changes?

Before making changes, the speaker spent 1-1.5 hours on Instagram daily, sometimes reaching 2-2.5 hours on weekends. After the changes, their daily usage reduced to about 36 minutes.

Which apps does the speaker now spend the most time on, and why?

The speaker spends more time on WhatsApp (to stay in touch with family and friends), YouTube (to watch long videos and vlogs), and Spotify (for podcasts and music).