Don't Quit Social Media | Do This Instead

In the last two decades, we’ve seen an explosion
in technology. And while all technologies can be harnessed
for good, there’s also a way to misuse any tool. I’m not arguing against the use of social
media. Med School Insiders, after all, has a presence
on YouTube Instagram, Facebook, and Twitter. On one hand, there are angry luddites condemning
social media, and on the other hand, you have addicted students who are oblivious to the
detrimental effects of their social media use. As with most things in life, the truth is
somewhere in the middle. What’s going on guys, Dr. Jubbal, After taking a brief peak at the literature,
it is abundantly clear that social media addiction is a serious problem. And it’s not that surprising. Some of the smartest minds are working at
top tech companies, purposely designing products to grab your attention and keep you on their
platform. After all, that translates to more revenue. Until recently, I found it difficult to understand
how social media addiction was a problem for so many people. Throughout college, medical school, and residency,
I simply didn’t find myself using social media much. I was too busy, and Facebook just wasn’t
that appealing to me. But then, I started Med School Insiders, and
in doing so, I created an Instagram, Twitter, and downloaded the YouTube Studio and Google
Analytics apps on my phone. No longer in residency and with much more
control over how I spent my time and used my devices. I mean, let's be real it's tough to use social media while you're working in the hospital or operating room. SoI found myself unhappy with the amount of time I spent on
these apps, and more specifically the level to which they distracted me from focusing
on meaningful work. It’s been demonstrated that the constant
barrage on our attention from these distractions slowly erodes our ability to focus and get
meaningful work done. I found my own capacity for deep work becoming fragmented. Was I becoming addicted? According to the literature, you may be addicted
to social media if any of the following apply to you: you’re preoccupied by social media,
you use it to reduce negative feelings, you gradually use it more and more in order to
get the same pleasure from it, which is essentially building tolerance, you suffer distress if
you’re prohibited from using social media, or you sacrifice other obligations or cause
harm to other life areas because of your social media use. It’s ok, you’re not alone. A lot of us are addicted to social media. But fear not, I’ve got the antidote. Now this is how you can cure your addiction and yet still use social media. I’ve heard multiple people recommend 30
day detoxes from social media. As a physician, I detest the words “detox”
and “cleanse”. But that’s besides the point. Quitting social media for 30 days to reset
your relationship with your phone and computer is not a bad idea — it’s just not that
realistic. Instead, I suggest you do the following. First, delete social media apps for only one day. Staying away from social media for 30 days
is setting the bar way too high. To successfully implement behavior change,
you have to start small, otherwise you’re likely to cave in and fail on achieving your
goal, regressing back to your initial state. I recommend beginning this process with deleting
Instagram, Facebook, Twitter, and any other social media apps you use from your phone
for just one day. For me, that also included the YouTube Studio app,
where YouTubers check their stats, comments, and other analytics. Doing so will set the bar low enough that
it is easy and feasible to achieve, but it will also give you a taste of what life is
like without constant dopamine snacks and hits to your attention. As someone who has done the 1 day delete,
I’ll be the first to tell you that it’s a nice change and helps the following tips
fall into place. Number two, refine your inputs. They say you’re the average of the five
people you spend the most time with. I say you’re the average of all your inputs. Now that you’ve taken a brief break away
from social media, come back to it with a fresh perspective and the ability to more
accurately determine what is actually bringing you value. Ruthlessly unsubscribe and unfollow accounts
on Instagram, Twitter, Youtube, Facebook, Reddit, and any other sites that are distracting
you and not providing value. Remember, be aggressive. And don’t worry, they’ll still be there later
if you change your mind and want to resubscribe. These platforms are ultimately tools and it
comes down to how you use them. I am an avid user of Reddit, but I’ve unsubscribed
to most of the default subreddits, because frankly, dank memes don’t bring me lasting
happiness. Personal finance, cycling, and medicine, on
the other hand, teach me useful information. I went over how I slashed 50% of my YouTube
subscriptions and how I determine which channels to follow on my personal vlog channel. Link in the description below. Number three, reclaim your attention. There is an art and science to setting up
your phone for maximal productivity and minimal distraction. I’ll be going over a more in-depth guide
in a future video. For now, disable notifications for all social
media apps. That means no lock screen notifications, no
badges, and no sounds. This will prevent you from being distracted
every time someone likes or comments on a new post. Taking this a step further, remove any distracting
emails from your inbox. I personally have a filter set up that automatically
archives all emails from Facebook. Requesting to receive fewer emails from Facebook
was not effective at actually stopping attention seeking spammy emails from blasting my inbox. Shocking. Number four, implement systems to block future
you This comes down to a few different tactics. First, let’s talk about your phone, since
that’s where most of our social media usage time is based. My go-to technique is completely free and
surprisingly effective — move your phone out of sight. Sounds stupidly simple, right? I am constantly amazed at how effective it
is. If I’m working, I now make sure I don’t
leave my phone on the table or desk, as I’m much more likely to mindlessly pick it up
and check for new updates. Instead, put it in another room or elsewhere
out of your line of sight. Second, block future you from using the app
too much. An easy first step is to move the apps off
the home screen, so that finding them takes additional work, which hopefully is enough
of a friction point to make you aware and provide you a brief moment to catch yourself
if you’re acting impulsively. Additionally, Android and iOS devices both
come with features that can limit your usage of certain apps. On my iPhone, I use Screen Time to limit the
amount of time I can spend on social media and … other distracting apps On my computer, I use an app called Focus
that blocks all my browsers from visiting any predefined set of distracting websites. Focus is only available on Mac, but I’ve
also heard great things about Freedom, which is available on windows. The hardest part in any behavior change is
just starting. If you’re watching this video, this likely
isn’t the first time that you’ve heard of social media addiction and been encouraged
to consider curbing your social media use. I’m not saying you need to quit, but a controlled
rather than compulsive relationship is going to help you. With this healthier approach, you won’t
only be a more effective and productive student, but you’ll also be happier and less stressed,
as supported by the literature. If you found this video useful, please consider
supporting us on Patreon. As a patron, you help make videos like these
possible. In return, you’ll get behind the scenes
access, including video commentary accompanying each video, monthly Q&A’s, and private video
chats with yours truly. Link is in the description below. Thank you all so much for watching. If you enjoyed the video, let me know with
a thumbs up, and if you’re not a fan, go ahead and leave a thumbs down. New videos every Saturday morning, 8AM pacific time. Make sure you’re subscribed so you don’t
miss a video, and I will see you guys in that next one.

  1. I didn't quit social media, because of other people. I quit, because of me. I did not like how narcissistic and angry it made me. And I quit it all permanently. I didn't take a break, because I tried that numerous times and just went back to being a moron every time I logged back in.

  2. I don't use fb or Insta but I'm totally an addict to Twitter. Like I can spend more than 10 hours a day without feeling guilty. Procrastinating almost all my work, literally. The highlight is that I'm a medico, shocking, I know. So I deleted the app, it's been a year now but I log in every time with Chrome. At a point, I felt like I resembled a drug addict. The more I spent time on Twitter the more anti social I became, more irritated, depressed, has the urge to refresh notifications like a zombie. The funny thing is that I know its causing me distress, yet i couldn't quit. Now, I'm using this app to lock myself out of google websites. Honestly, from a personal experience, I can tell you that social media is a curse. I was supposed to get into my desired branch ages ago but here I'm still struggling to get my shit together. Social media has the power to ruin your life, so try to stay away from the sm if you can, or use it wisely. Idk how one can use it wisely but that's the term people always use, even though I call it bullshit. So yeah if you're not an addict yet, then now you know what happens when you become an addict, which is losing your dream, so be conscious!

  3. There is no net positive to having social media. I used to have Twitter, Facebook, and Instagram. Completely deleted all of them and got my life back. I tried to do the "Hey, I'll take a break and then come back and do it right," thing, but I just kept falling back into the same patterns of addiction.

  4. Im just bored with all of it.
    Possibly only Keeping YouTube and whatsapp. Cause I need them for school. (Educational videos just in case someone is wondering)

  5. I've decided to quit most of social media as I had recently had faced a lot of resentment from the rejections of social media. I had wasted enough and I had decided to start anew when it's fit

  6. Keep YouTube and get rid of Facebook, Twitter etc. And commit to something else that you actually want to do. It’s awesome.

  7. I quit social media about 5 months ago! I only have YouTube. Social Media can and will become detrimental to your life.

  8. Good to know I did all this naturally and managed to go cold turkey for 4 months. I've never been the same but I did learn something new from this video so, thanks!

  9. I deactivated Facebook and my test scores have really gone up. Last semester I was mostly Bs and now I’m getting As. I still have Snapchat and Instagram but I don’t find myself falling into a hole with those apps because they bore me a little bit.

  10. Sorry, but you are way off when it comes to addiction. Would you apply the same "1 day" logic to cigarette smoking or alcoholism? The ONLY way to stop addiction is cold turkey.

  11. I was never addicted to the social media platform to begin with because first I was kinda prohibited from them when I first got my phone and secondly, they're kinda boring for me. I mean now I do have Instagram and Twitter and I was addicted to Instagram at one point but it only lasted like a week or so bc I just hated how much time I can waste in that app.

    But for YouTube, yeah that was where my addiction is and still is. I got addicted to my phone and YouTube the moment I got unlimited data. And I hate how I'm wasting time, precious time where I can be studying or finishing my art. And I feel energize when I want to do more stuff at school but when I get home, I get on my phone and waste hours away. I hate it. I tried not going on YouTube for a while and that was the worst but I'm going to try this because last year of high school, I want to end strong and I don't want this to distracted me in college. Thank you for the advice.

  12. For social media, I usually leave a platform before I feel the sense of being sucked into it. Idk if people will understand haha

  13. I quit Facebook and it was one of the best decision ever. I now have a healthy amount of time to watch educational videos here in Youtube.

  14. Social media can have a bad effect on your mental health but it can also be good! It depends on how you use it. On instagram I started unfollowing everyone that didn't bring anything interesting in my timeline and followed only motivational, creative accounts, accounts that made me learn things ou helped me grow as a person. (and some celebrities that i like). I unfriended everyone on snapchat and only kept a few people that I talk to on a daily basis. I was addicted to twitter also, I started to only follow accounts like on instagram. But I ended up deleting twitter and instagram apps because I got less and less interested. I only go on instagram a few times a week for like 5 minutes just to check. My biggest problem remains youtube because I love learning new things and I feel like i'm on here 24/7 lol.

    Overral there are good but bad aspects for me but I'm still trying to work on them. I am so proud to be "social media free" now because it gave me so much anxiety and kinda lead me to depression. But at times being 18 w/o social media, having social anxiety and being in med school makes me feel so lonely..

  15. It's only an addiction if you are doing it and don't want to. This is addiction to pleasuring yourself, not to social media.

  16. Isn't Youtube social media too? Could you perhaps do a video on how to use sites like Youtube and Reddit in a more productive way?

  17. In earlier times I didn't have facebook or anything but then my friends,siblings told me to open a fb account cause everybody had fb xcept me,so I opened and realized that earlier times was better when I didn't have anything!!

  18. dont use socialmedia. its designed to make you an addict. thats disgusting. i will never let them get another cent from my again. im talking to you Facebook!

  19. Maaaan i deleted my account from all social media(including whatapp) but i can't quit youtube.
    Like 7-8 hrs only on youtube and regretting at 3 am. Smh

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