As social media addiction becomes a growing concern, experts and users share practical tips on how to break free, reclaim time, and build healthier digital habits, JUSTICE OKAMGBA writes
Social media has redefined how we connect, share information, and consume content. However, its widespread use has also led to a growing problem—social media addiction.
It all started as a tool for entertainment and staying informed, but users now spend hours scrolling through endless feeds. It’s even worse now that data prices have gone up by 50 per cent in Nigeria.
This issue is particularly common among adolescents and young adults, raising concerns about its long-term impact on mental health, productivity, and overall well-being.
As of January 2025, 5.24 billion people—representing 63.9 per cent of the global population—are active social media users, according to available data.
This number has grown significantly over the past decade, with 206 million new users joining in the past year alone.
While social media offers undeniable benefits like instant communication and access to information, its excessive use can lead to negative consequences.
Content creator Erl Sua described social media as potentially more addictive than alcohol.
“You can spend hours and hours scrolling, and by the end of the day, it will still leave you unsatisfied,” he said. “It can help create a sedentary lifestyle that may have negative effects on your overall health.”
Experts suggest that one way to curb social media addiction is by replacing screen time with more fulfilling activities.
Sua, who admitted to struggling with social media addiction himself, advised finding hobbies that can have a positive impact on daily life.
“Search for hobbies that might be of interest and pursue them instead,” he said. “Reconnect with friends and families and spend time with them. Or start doing exercise since this is always a good investment of time.”
In 2024, Nigeria had approximately 36.75 million active social media users, which accounts for about 16.2 per cent of the total population, according to Datareportal.
However, more recent data from January 2025 indicate that specific platforms have seen significant growth. For instance, Facebook alone had 51,225,500 users in Nigeria. Instagram: 13,000,000 users, Messenger: 42,111,800 users, and LinkedIn: 11,620,000 users.
Breaking free from social media addiction often requires a combination of self-discipline and external tools.
Former Social Media Specialist at Sotrender, Iva Dukic, recommended using productivity apps to minimise distractions.
“It’s easy to lose out on productivity when social media is distracting. Even if you ignore certain social media on your computer, you might still be tempted to scroll through your social media feed on your phone,” she said.
Dukic suggested StayFocusd for computers, which allows users to block specific websites or set time limits for social media use.
For mobile devices, she recommended the Forest app, which encourages users to stay off their phones by planting virtual trees that grow only when the app remains open.
“If you leave the application because you’re distracted, the tree will wither and die,” she explained.
For some, the key is not necessarily to quit social media entirely, but to use it more intentionally.
Security analyst Michael Emerald found a way to turn social media into a positive experience by joining Facebook groups related to his hobbies, such as wargaming and flight simulation.
“To feel a part of the group, it means you have to actively do the hobby,” he said. “It avoids the political speech, hate speech, and stupidity of the general social media feeds.”
Emerald also recommended using the Productivity Challenge Timer, a Pomodoro-style app that helps users break work into focused intervals with scheduled breaks.
“Set it for an interval you can actually follow, work during the work period, and do literally whatever you want during the rest periods,” he said. “It’s great because you’ll feel good about yourself working and know that you earned your goof-off time.”
Developing self-discipline is another important aspect of overcoming social media addiction. Retired medical receptionist Janet Redbond said setting personal limits has helped her maintain a balanced relationship with social media.
“You choose how much time you spend on social media and the internet,” she said. “I usually spend about an hour in the morning and sometimes a short time in the afternoon. I am retired and could spend all day if I wanted to. However, I do not think it is healthy.”
Redbond emphasised the importance of real-life connections over virtual ones. “I prefer to catch up with people in person as much as I can,” she said. “There is a lot of narcissism on the internet, which they will never control.”
Tony Dearaujo, a tech researcher, pointed out that social media platforms are deliberately designed to keep users hooked.
“Platforms develop a profile on us. They know what we like and dislike, what makes us return, and what does not. It’s addictive,” he said. “Just like sugar and delicious snacks, we must become aware of this addiction and then try to moderate our behaviour.”
Dearaujo shared his own strategy for limiting social media use—restricting internet browsing to his computer and avoiding social media apps on his mobile phone.
“By limiting my internet browsing to when I’m on the computer, I also limit my interaction,” he said.
While breaking social media addiction is not easy, small, consistent steps can help regain control.
Experts recommended setting clear boundaries, turning off notifications, and scheduling specific times for social media use. Productivity tools, hobbies, and offline social interactions can also play a crucial role in creating a healthier digital lifestyle.
“As with any addiction, awareness is the first step,” Dearaujo said. “Once you become aware, you can take practical steps to moderate your behaviour and create a healthier balance.”
The journey to breaking social media addiction requires patience and self-compassion. Whether through productivity apps, new hobbies, or setting limits, the key is to prioritise meaningful activities over mindless scrolling.
By making conscious choices, individuals can regain control of their time, improve their mental well-being, and rediscover the world beyond the screen.
