Como Não Ser Consumido pelas Redes Sociais

Tami Castro

31 Jul 202414:24

Summary

TLDRThe 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).

Outlines

00:00

💅 Starting a New Ritual for Wellness

The speaker introduces their Friday ritual of self-care, which involves doing their nails to relax and kick off the weekend. They then transition into discussing their social media habits, particularly their excessive Instagram use, which was negatively impacting their mental health. They touch on how social media, especially Instagram, promotes comparison, which often happens unconsciously and can harm self-confidence. They acknowledge that while comparisons are inevitable, it’s essential to control how we process this information to protect our well-being.

05:01

📱 Limiting Social Media for Mental Clarity

In this section, the speaker shares their personal strategy for cutting down Instagram use. They explain how setting a daily time limit within the app settings helped them become more conscious of their scrolling habits. The speaker also notes that social media apps are designed to be addictive, making it easy to lose track of time. They reassure the audience that excessive usage isn’t due to a lack of willpower, but rather the manipulative nature of these platforms. However, with mindful limits, breaking the habit can happen faster than expected.

10:02

🗂️ Restructuring Digital Habits

Here, the speaker describes another tactic that significantly helped them reduce Instagram usage: moving the app’s icon from a prominent spot on their phone's home screen to a folder. This small change made them more aware of when and why they opened the app, breaking the automatic reflex of checking it. They recount how they accidentally opened Spotify multiple times after moving Instagram, illustrating how ingrained their habit was. The speaker emphasizes how making Instagram less accessible helped them regain control over their time, making them feel more present and less anxious.

⏰ Avoiding Social Media First Thing in the Morning

The speaker explains the importance of not reaching for their phone immediately upon waking up, a habit they had formed. They discuss how even a quick check of messages or notifications can easily spiral into a longer session of browsing. By setting a morning routine that excludes phone usage until after breakfast, the speaker has managed to maintain a more positive state of mind throughout the day. They note the drastic improvement in their average daily Instagram usage, reducing it to around 36 minutes from over an hour previously.

🎯 Reducing Overall Screen Time

Finally, the speaker reflects on their desire to reduce screen time overall, not just on Instagram. They point out that their phone usage still revolves around apps like WhatsApp, YouTube, and Spotify. While these apps serve different purposes—communication, entertainment, and relaxation—reducing overall screen time remains a goal. They mention the importance of balance, acknowledging that while productivity is valuable, relaxation should not contribute to anxiety or wasted time. The speaker ends by expressing satisfaction with the progress they’ve made in cutting down Instagram time and aims to continue improving.

Mindmap

Keywords

💡Ritual

In the context of the video, 'ritual' refers to the speaker's personal habit of self-care, such as doing their nails on Friday evenings. This weekly routine serves as a form of relaxation and preparation for the weekend. It symbolizes a moment of mindfulness and self-pampering.

💡Social media usage

The video highlights the speaker's growing awareness of their overuse of Instagram, which was negatively impacting their mental health by causing anxiety and wasting time. The speaker reflects on how excessive use of social media can affect self-esteem and lead to feelings of inadequacy through constant comparison with others.

💡Comparison

Comparison is identified as a nearly unavoidable habit, especially in the age of social media. The speaker points out that people often compare their own struggles or 'lows' with others' 'highs,' contributing to feelings of inadequacy. Social media amplifies this tendency by exposing individuals to the curated lives of thousands of people.

💡Limit setting

The speaker sets a daily time limit for using Instagram, restricting their usage to one hour per day. They also implement reminders to prevent excessive scrolling. This strategy helps the speaker regain control of their time and promotes mindful consumption of social media, reducing anxiety and improving productivity.

💡Automated habits

The speaker discusses how habits related to smartphone usage can become automated. For example, they unconsciously opened the Instagram app simply because of muscle memory, without intending to. After moving the app to a less accessible folder, they noticed a significant reduction in this automatic behavior.

💡Conscious decision-making

This concept revolves around becoming more aware of actions, especially those involving smartphone use. By moving the Instagram icon to a different folder, the speaker was forced to consciously decide whether they truly wanted to open the app, rather than doing it out of habit.

💡Screen time

Screen time refers to the amount of time the speaker spends using their phone, especially on apps like Instagram, WhatsApp, YouTube, and Spotify. The speaker aims to reduce their overall screen time, acknowledging that excessive screen use contributes to wasted hours and feelings of mental exhaustion.

💡Mental health

Mental health is a key theme, as the speaker addresses how social media, particularly Instagram, negatively affected their anxiety levels. By reducing usage and setting limits, the speaker noticed an improvement in their well-being, feeling less anxious and more productive.

💡Mindless scrolling

Mindless scrolling describes the behavior of endlessly browsing through social media content without conscious thought. The speaker identifies this as a harmful habit, noting that it leads to wasted time and increased anxiety. They implemented strategies to interrupt this cycle and regain control.

💡Self-improvement

The speaker engages in self-improvement by taking deliberate steps to manage their social media consumption, become more present, and reduce anxiety. These actions include setting time limits, moving the Instagram icon, and avoiding phone use upon waking. The focus is on breaking negative habits and fostering a healthier relationship with technology.

Highlights

Establishing a new Friday ritual for relaxation and well-being by doing nails.

Recognizing Instagram's negative impact on mental health, causing anxiety and wasted time.

Acknowledging that social media encourages comparison, which can harm self-confidence.

Setting daily limits on Instagram usage through app and phone settings.

Reducing Instagram usage to 1 hour per day, with reminders to pause after 10 minutes of consecutive use.

Moving the Instagram icon into a folder to create a more conscious and less automatic action of opening the app.

Observing how muscle memory led to opening Spotify instead of Instagram after changing the icon location.

Feeling lighter, more present, and less anxious with reduced Instagram usage.

Noticing how much time Instagram used to consume, leading to a more mindful digital presence.

Realizing that cutting back on Instagram has made the day more productive and mentally beneficial.

Finding that reducing Instagram usage improves overall well-being, a change experienced quickly.

Avoiding phone usage first thing in the morning to prevent distraction and wasted time.

Establishing a morning routine without immediately checking notifications for a more peaceful start to the day.

Reducing overall screen time, aiming to lower Instagram usage to less than 1 hour per day.

Maintaining connections through WhatsApp, while still being mindful of screen time, especially on YouTube and Spotify.