Why Social Media Addiction Happens, How it Works, and How to Overcome It
Photo by Soulful PizzaImagine this: you’re having a nice day, and you go to a restaurant. Your food comes and it just looks amazing, so you snap a photo of it, and you think to yourself, “I think I’ll post this on my story.” A story is a mostly temporary post on social media. So, you go onto Instagram and post your story. Then you see that someone had messaged you recently, so you click messages, and read their message, it’s a video clip. You click and watch the video, then like it, it was cool, and then you do something else. Something we always do. You Scroll. Scroll, Scroll.
TikTok, Instagram Reels, Facebook Reels, YouTube Shorts. What do all of these platforms have in common? Vertical video scrolling. Endless scrolling. The Infinite scroll. All these companies have to do is get you to watch a video, and by the time the video is over—or sometimes even sooner if you don’t like the video—you’ll scroll, and then that’s the infinite loop.
“[infinite scrolling] is believed to have contributed to rising rates of social media and smartphone addiction among teenagers […] Recent studies have suggested there may be a link between this addiction […] with depression. From 2009 to 2017, rates of depression among teenagers between 14 to 17 jumped more than 60 per cent in the US” (Knowles, 2019). This has led to the creator of infinite scrolling, Aza Raskin, to express his remorse for what he created in an apology. He even said, “We are losing control of the tools we made” (Knowles, 2019).
Have you ever caught yourself in an infinite scroll loop? I have, many times. Hi, my name is Pierce Marengo, I’m an avid user of social media, and a graphic designer and video editor for multiple companies that advertise on social media. I’m going to share with you the downsides of social media, like the infinite scroll, and how to stay away from them, how to create a better relationship with social media, how to protect yourself from algorithm echo chambers, how to process information better, and how to break free the infinite scroll.
So you finally get out of that constant scrolling on Reels, and you message your friend back. You finally put your phone down, and now your food is cold. What happened? It all starts with why companies even have the infinite scroll–to keep you on their app.The answer? Money. It all starts with the price: free. Social media is often a free application, often known as freeware. Now, with freeware, the companies have to pay for hosting the application, to keep it on the internet. They have to make money somehow, to make profits, to pay their developers, and so on. So how do they make money if their application is free? Ads. So, rather than you paying to use their application, which many users won’t, the social media companies collect information about you: what you like, what you don’t like, your favorite foods, and favorite things to do, your favorite types of music, and how old you are, and your gender, location, name, and so on, and they’re selling it as advertisement data. These are demographics, which are a way of grouping people based on age, gender, geographic location, and so on.
In an interview with Tim Cook, the current CEO of Apple, Tim talks about his terminology, the “data-industrial complex,” which is “a complex built of companies […] who profit from the use and sale of their consumer’s personal information and data” (Baron, 2023). So, companies pay money to make sure their advertisements are reaching the right people. If a company is selling music equipment, they’re going to advertise towards people that are interested in similar music equipment, or that are within the demographic that they usually sell to. So, social media is getting paid for as long as they can keep showing you ads. So, how do they keep you from going and doing other things? It’s called the algorithm.
An algorithm is something that social media apps use to show you more of the things that you like. So, how does it know what you like? Any time that you like a post, or share it, or comment on it, these are forms of engagement. So, the more you interact with the app, the more it knows about your interests, and then it sells those interests to companies who advertise to you, and makes sure to keep you on the app by showing you the things you like long enough so they can make money. Here’s the problem: by doing that, keeping you scrolling, it can have negative effects on your mental health, it can create echo chambers of false information, it can make it harder for you to process information at all, and you can become addicted. So, what sorts of things can we do in order to counteract that?
Let’s start with the negative effects on your mental health. Since the app is designed to keep people on it for as long as possible, that can make us less productive. We can continue to scroll mindlessly for hours on end. This can have a negative effect on our mental health. “University-aged students addicted to scrolling social media sites, watching videos online and browsing web pages are more likely to suffer from depression, anxiety, impulsiveness, inattention, executive functioning or ADHD. The shocking revelation proves fears that increasing numbers of people are becoming unable to cope without regularly going online” (Clementine, 2016).
So, how can we fix this? It’s very important to listen to your body and mind. Do you ever feel something in your gut telling you that you’re wasting too much time on social media? If so, listen to that internal clock. It’s very important to take frequent breaks from being on any digital device, especially if you’re on social media. Be mindful of the time that you’re spending on social media, and reduce it greatly. Replace it by spending time with friends and family and/or going outside, eating food, trying new things, enjoying your life. Going outside and being with people we care about enhances and de-stresses, and leads to having a great, balanced life.
Next, let’s talk about the echo chambers of false information. Have you ever read a book where there was a quote or something that you really liked, so you wrote it down somewhere to save it for later? I’ve done this many times, and I find it to be a great way to remember meaningful things and share them with people. This can be termed as confirmation bias however, which means the tendency to interpret new evidence as confirmation of one's existing beliefs or theories.
As I said before, with social media, whenever you find something that you really like, and engage with it, you will see more and more media like it. Eventually, you will be surrounded by confirmation bias. This becomes a problematic when we’re talking about political beliefs. If you’re only seeing one side to the story, that can lead to less and less civil discussion and civil disagreement. So, if social media only shows us things we agree with, this creates echo chambers, where only one side of the opinions are being shared.
Also, if people share or comment negatively on something that offends their political beliefs, that’s still engaging as far as social media is concerned, so they will get more and more things like that shown to them. If the thing that was shown to them was offensive because it was false or exaggerated, they’ll get more and more false and exaggerated media thrown their way. False information can be anything from disinformation to misinformation. Misinformation is something that is not true. Whereas disinformation is a deliberate falsification of information (O’Hair 64). In the same GQ article, Zach Baron shared another quote by Tim Cook from another public moment, where he said that the data-industrial complex—companies selling users data—, “creates ‘rampant disinformation and conspiracy theories used by algorithms’” (Baron, 2023).
This can lead to an inaccurate representation of the opposing argument, leading to less civil discussion, and less civil disagreement. So, why is civil discussion so important? In order to keep learning and growing, we need to be open minded to all arguments, and entertain new ideas before agreeing or disagreeing. By discussing openly and in a civil way about things with people who have opinions that we don’t agree with, we can learn what they feel, why they feel it, and they can learn what we feel, and why feel feel it. This can lead to change, either on your side, or their side, and even in a compromise.
For example, when Elon Musk was criticizing Apple, Tim Cook made it a priority to meet with him. In that same GQ article, Tim Cook says that, “‘[he feels] very strongly about engaging with people regardless of whether they agree with you or not. [He] actually [thinks] it’s even more important to engage when there’s disagreement’” (Baron, 2023). By encouraging civil disagreement, we can create positive relationships with people that we don’t share ideals with, which is essential for a healthy relationship within our society. So, when you’re using social media, be very aware of what sort of media is being thrown your way, and seek out opportunities to have civil discussions with people that you disagree with.
Third, let’s talk about how social media can make it harder to process information. By constantly feeding our minds information that keeps us scrolling, it’s limiting our ability to process it. It’s getting to the point where, if a post is giving you an emotional reaction—such as you are crying, or upset, or unsure about how you feel, it is common to finish watching, and then scroll before even thinking about what just happened. So, what did just happen? You had an emotional reaction to what you were seeing.
Normally, in life, when someone is talking to us and telling us something that gives us an emotional reaction, we think about it, and respond, and digest that information. But, when we’re caught in a scrolling loop, it stops us from processing because the next piece of information distracts us from the previous. So, be mindful of this. If you’re watching something on social media that is emotionally affecting you, rather than scrolling right afterwards, pause the video and think about it, process it, talk about a friend or family member before moving on.
Finally, this leads us to talking about how you can become addicted. As you just heard, people can get to a point where even though they recognize that there’s something wrong, and they feel emotional about it, they will still continue to distract themselves from it by using more of social media? “University students showed the most difficulty controlling their use of video streaming sites, with 55.8 per cent struggling, 47.9 per cent couldn't control their social media use and 28.5 per cent had difficulty staying away from instant messaging tools” (Citizen, 2016).
Have you ever gone on a social media app like Instagram for a purpose like messaging a friend, or looking for a post you saw before to reference something, but instead you started scrolling, and forgot what it was that you were trying to do in the first place? The algorithms keep showing us things that give us dopamine.
Marketing News defines dopamine as the “‘reward molecule’ that’s released after certain human actions or behaviors, such as exercising, or setting and achieving a goal” (2015). It also states that, “according to recent research, people get a rush of dopamine when they post, share or 'like' something online” (2015).
In an article on dopamine and social media published to Computer Weekly, Suw Charman-Anderson quotes psychologist Susan Weinschenk, who says that, “'Dopamine causes us to want, desire, seek out, and search […] If our seeking is not turned off at least for a little while, then we start to run in an endless loop […] In a dopamine-induced loop […] we have almost instant gratification of our desire to seek’” (2009).
Do you know what else creates dopamine? Gambling. Slot machines. Just like the pull of the slot machine, there is the swipe of social media, and it can be addicting. An article on social media and mental health challenges by published to Nation in Nigeria quotes Adedotun Ajiboye, a Clinical Psychologist who “has warned that addiction to social media can cause both mental and physical health challenges,” and said that “‘Social media addiction is a real phenomenon that may be difficult to overcome because smartphones as one of the objects of addiction are being carried about wherever people go’” (2019).
The article also states that, “Ajiboye identified social anxiety as one of the mental health consequences of social media addiction.” Sometimes social media isn’t the cause, it’s the reaction. An article on social media addiction published to The United Kingdom Times explains that there is a theory where “people who are anxious because of their online interactions turn to other features on the same platforms to alleviate the feeling. Researchers in England and Germany said in a study in Info Systems that this kept users on the platform” (2019).
We’ve seen it for years, people come home and unwind by watching TV, however, this is not proper rest. “Researchers found that slumping in front of the [TV] to wind down after a difficult day can actually leave people more anxious and unhappy” (Knapton, 2014). This can actually be damaging to the mind. “mindless television [programs] […] drive feelings of guilt and failure […]” (Knapton, 2014). The same goes for social media.
How can we stop this from happening? Taking frequent breaks, or recognizing that you’re scrolling and stopping, or even deleting the app for certain periods of time can help alleviate this issue. When you become addicted, you might fill in every bit of silence or boredom with scrolling on social media. This is not healthy, and it’s important to give yourself moments of rest, true rest, without constant dopamine to improve your mental health and ability to process information.
In an article on social media detoxing published to the Jordan Times, Maria Weldali writes about a life coach named Shayma Awad, and her opinions on social media detoxing. Maria says that according to Shayma, “a social media detox involves deleting social media applications, or even deactivating the accounts in addition to turning off notifications for a certain period of time,” and she quotes Shayma saying that, “‘social media is designed to be addictive and it is seriously hindering our productivity and ability to live a balanced and healthy life’” (2022). Maria continues, saying that “[Shayma] added that a lot of studies have shown that the more time people spend scrolling through social media applications, the more anxious they feel” (2022). So, naturally, by not scrolling, they’re going to feel better. So, if you notice yourself filling every gap with social media, take a break from it, stop using social media in every opportunity that you get, limit yourself, stop for a period of time, or stop altogether, and record your results.
So, what happens when we quit social media? “Taking a break from social media is healthy for you […] taking a break from social media helps relieve neck pain and gives your eyes a break from bright screens” (Savage, 2023). Also, “a 2018 University of Pennsylvania study found that people who limit their time on social media experience less depression and feelings of loneliness” (Savage, 2023). “Taking a break from social media will give you better sleep, too. Research suggests that nighttime use of social media is driven by […] fear of missing out […] and keeps people scrolling longer at night instead of going to sleep” (Savage, 2023).
In a video posted to YouTube by Yes Theory, Yes Theory team member, Thomas Brag talked about the positive effects he noticed from taking a social media break—he said that after the 30 day break, “he felt more alive, more present, and more fulfilled” (2019).
In an article on mental health and social media published in Women’s Health Magazine Jasmine Gomez writes that, “People who completely stopped using their phone for an hour a day reported higher and more stable levels of life satisfaction and physical activity per a study from the Journal of Experimental Psychology: Applied […] Those who took a seven-day social media break experienced improvements in well-being, anxiety, and depression, found a study in Cyberpsychology, Behavior, and Social Networking” (Gomez, 2022). So, by changing our behavior, and how we interact with social media, we can improve our mental health.
Is the answer to quit? Not exactly. There are plenty of important reasons not to quit. Such as, wanting to stay in touch with family and friends, enjoying some aspects of social media and sharing parts of your life, working at a company as a social media manager, or if you’re an influencer who’s job is to do social media, or if your job requires that you participate in order to be successful, like a small artist, musician, or other creative.
So, what can we do to limit the negative effects of social media? Be mindful. The best way to start it is to use technology intentionally, as a tool. To not just bring your phone out and scroll infinitely without purpose. To use your device to post something or read a message, or take a picture, but not scroll is a great start. Be aware of the companies that are using your data and trying to keep you on social media for long periods of time. Don’t let them keep you on an unhealthy amount. Listen to your body and mind and know when it’s too much. Enjoy life off of social media. Stop yourself from scrolling mindlessly.
This essay was originally published as an assignment for a public speaking class (Public Speaking I) on 5/8/23. Special thanks to Professor Morcilio/Scott.
Works Cited
"DELETING SOCIAL MEDIA FOR 30 DAYS CHANGED MY LIFE” YouTube, uploaded by Yes Theory, 7 April. 2019, https://www.youtube.com/watch?v=TA5Ilzauebo
Barnhart, Brent. “Everything You Need to Know About Social Media Algorithms.” Sprout Social, 26 Mar. 2021, sproutsocial.com/insights/social-media-algorithms/.
Baron, Zach. “Tim Cook on Shaping the Future of Apple.” GQ, 3 Apr. 2023, www.gq.com/story/tim-cook-global-creativity-awards-cover-2023.
Charman-Anderson, Suw. "Seeking addiction: The role of dopamine in social media." Computer Weekly 50.1 (2009): 16.
Charman-Anderson, Suw. “Seeking Addiction: The Role of Dopamine in Social Media.” Computer Weekly, Dec. 2009, p. 16. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=bsh&AN=51592978&site=ehost-live.
Citizen Fenland, 19 Sept. 2016. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=n5h&AN=AXE1FCI00000000005003F792D-OAK87200295MFCP&site=ehost-live.
Gomez, Jasmine. “Scroll Limit.” Women’s Health, vol. 19, no. 7, Oct. 2022, p. 13. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=ulh&AN=158803107&site=ehost-live.
Katherine Clementine. “Negative Effects of Social Media Greater than Previously Thought’.” Citizen Fenland, 19 Sept. 2016. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=n5h&AN=AXE1FCI00000000005003F792D-OAK87200295MFCP&site=ehost-live.
Nation, The. “Social Media Addicts Susceptible to Mental Health Challenges.” The Nation Newspaper, 16 May 2019, thenationonlineng.net/social-media-addicts-susceptible-to-mental-health-challenges.
O’Hair, Dan, et al. A Pocket Guide to Public Speaking. 6th ed., Bedford/St.Martin’s, 2010.
Sarah Knapton. “Unwind after Work with Yoga Rather than Trashy TV .” Daily Telegraph (London), July 2014, p. 16. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=n5h&AN=8Q288351272&site=ehost-live.
Savage, Henry. “How to Take a Break from Social Media.” Philadelphia Inquirer, The (PA), 13 Jan. 2023. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=n5h&AN=2W61659926712&site=ehost-live.
Solis-Moreira, Jocelyn. “How to Break Your Toxic Infinite Scroll Habit on Tiktok.” Popular Science, 11 Apr. 2023, www.popsci.com/health/infinite-scroll-habit/.
Tom Knowles. “I’m Sorry, Says Creator of ‘Infinite’ Online Scrolling.” Times, The (United Kingdom), Apr. 2019, p. 35. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=n5h&AN=7EH148711849&site=ehost-live.
Weldali, Maria. “Social Media Detox Can Have a Grounding Effect -- Experts.” Jordan Times, 5 Mar. 2022. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=n5h&AN=2W6334215623&site=ehost-live.
“Scroll Smarter to Protect Your Mental Health.” Harvard Women’s Health Watch, vol. 29, no. 9, May 2022, pp. 1–7. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=ulh&AN=156668171&site=ehost-live.
“Social Media Addicts.” Times, The (United Kingdom), Sept. 2019, p. 4. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=n5h&AN=7EH152533136&site=ehost-live.
“Social Media Triggers a Dopamine High.” Marketing News, vol. 49, no. 11, Nov. 2015, pp. 29–30. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=bsh&AN=110959684&site=ehost-live.
