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How to remove addiction of facebook


9 Ways to Overcome Facebook Addiction

On a day like any other, I was standing at my desk working on a blog post, trying to come up with the appropriate words to write. Frustrated at my lack of progress, I turned, looked out the window for a moment then looked back to my screen.

My blog post had disappeared, but the infamous blue and white website we all know so well had replaced it.

Later that afternoon while working on another written piece, a co-worker walked into my office and interrupted me mid-sentence. After a quick conversation, I looked back at my Word document and found a sentence that looked approximately like this:

The efficiencies of quantum mechanics determine that sevfacebook

While that sentence is 100% fabricated, the example of what happened to the end of it is 100% true. For the second time that day, I had subconsciously typed the word “facebook” without realizing it, and it scared the crap out of me.

I knew it was time for a change.

What started out as a simple way to connect with college classmates has become an all encompassing communication hub where we get our news, updates on family members while spending a heck of a lot of our time.

The 

average user now spends about 50 minutes per day on Facebook.

I’d venture to guess that the 50 minutes aren’t in a solid block either, occurring in small 2-3 minute chunks as notifications come in throughout the day.

These bursts create small interruptions, pulling us away from what we may be doing, eating, working on, or creating. It’s no accident that Facebook brings us back as frequently as possible. For the company, our attention equals dollars.

Like any habit loop, Facebook is designed to work its way into our brain as a trigger-habit-reward cycle that is incredibly difficult to break.

At the surface, Facebook is a tool—not inherently good or bad—but its impact on our lives is determined by how we use it.

Imagine picking up a hammer 35 times per day and using it wherever you happen to be. When you need to drive in a nail, picking up a hammer makes a lot of sense. Otherwise, it would seem quite ridiculous.

Facebook is the hammer and connecting with friends and family is the nail. Everything else gets diminished by the hammer— our personal lives, intentions, and meaningful connections to the world.

If you feel like you’re losing the battle against the Facebook addiction twitch, there is help.

These suggestions to overcome Facebook addiction are ordered from least extreme to most, allowing you to choose the options that are right for you.

1 / Log out of the website

Make it so that you have to manually log in every time you want to use Facebook. Doing this will give you a few seconds to decide if you actually need to log on, creating intentional friction in the process. This strategy works best when on the computer, but can also work if you don’t use the Facebook app on your phone.

2 / Temporarily block the site

By using a productivity browser extension like Strict Workflow, you can hit a button that will block any websites you don’t want to visit for a specific duration of time. Once break time comes around, it will allow you to go to the sites of your choosing. Click the button again, and the sites will be blocked while you focus. These blockers help reduce the number of times you may bounce to Facebook during a focus period.

3 / Turn off all app notifications

This is definitely recommended if you’re wanting to overcome Facebook addiction. Let’s face it, it’s hard not to check when you see there are notifications. And Facebook doesn’t hesitate to show you as many as possible to get you back on the scroll. It’s best when you intentionally decide to check Facebook, without hearing an alert that triggers your attention. Reduce distractions and the urge to check and scroll by turning off all notifications in the app.

4 / Delete the app

While you can still use your mobile browser to check Facebook, doing this significantly reduces the notifications. The app is made to be as low friction as possible and deleting it will help you avoid using Facebook when it’s less appropriate. Not having the app helps break the twitch of being able to check the site so quickly. Even more powerful is if you use the first tip and log out of the site, forcing yourself to log in on your phone.

5 / Kill the newsfeed algorithm

If you’re habitually checking Facebook, one way to reduce the desire to do so is to have no new content come up when you do. You can use a browser extension called FB Purity to automatically reorder the newsfeed into chronological order. That way, Facebook won’t show you new content every time you open the site. And as a result, it will be much less interesting when you do visit and scroll.

6 / Block the newsfeed completely

Using the same FB Purity app, you can select an option to delete the newsfeed all together. It will show up as a blank space in the middle of your screen and won’t entice you to scroll down if you need to log on to Facebook to post something or check on one of your business pages. You can take care of whatever you might need to for work and then be done with it.

7 / Deactivate your account

Unfortunately, Facebook has made it ridiculously easy to reactivate your account. All you have to do is just log in again. But, the best way to break a habit cycle is to detox and rewire your brain from that habit. I’ve found that it takes at least five to seven days to break the initial ‘twitch’ habit cycle, so commit to at least that. Deactivate your account and log back in when you’re ready.

8 / Delete your account

You have to dig around in your Facebook settings to find this option. But if you feel that Facebook isn’t benefiting you in meaningful ways, just get rid of it. If you want to keep your content, you can download your entire Facebook history in one small zip file and backup everything you’ve ever posted. To continuing sharing with others, you can start a blog where people can find you with a quick Google search and where you can share your life updates and learnings.

9 / Throw your phone and computer into a ravine

If all else fails, find a property on which to homestead, grow your own food, and throw your electronic devices into the fire river of Mordor. There are fewer things better than some quality time in nature to help beat an addiction. Perhaps we need to take some extreme measures to ensure our own progress. Getting rid of your electronic devices is a solid move in overcoming extreme Facebook addiction.

Facebook is a tool that just like any other, should benefit us when we use it. When used intentionally, it’s a valuable resource that allows you to connect in meaningful ways. If you feel like it’s controlling your life more than it should, use the strategies above to overcome Facebook addiction.

Free 7-Day Digital Detox

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Interested in learning more? Check out what it was like for me to deactivate my Facebook account for 60 days, and my friend’s experience taking a social media sabbatical.

9 Signs and Treatment Tips

Ever close Facebook and tell yourself you’re done for today, only to catch yourself automatically scrolling through your feed just 5 minutes later?

Maybe you have a Facebook window open on your computer and pick up your phone to open Facebook without really thinking about what you’re doing.

These behaviors don’t necessarily mean you’re addicted to Facebook, but they could become a cause for concern if they happen repeatedly and you feel unable to control them.

While “Facebook addiction” isn’t formally recognized in the recent edition of the Diagnostic and Statistical Manual of Mental Disorders, researchers suggest it’s a growing concern, particularly among youth.

Keep reading to learn more about symptoms of Facebook addiction, how it might happen, and tips for working through it.

Experts generally define Facebook addiction as excessive, compulsive use of Facebook with the goal of improving your mood.

But what’s considered excessive? It depends.

Melissa Stringer, a therapist in Sunnyvale, Texas, explains, “What’s considered problematic Facebook use varies from person to person, but interference with daily functioning is generally a red flag.”

Here’s a look at more specific signs of excessive use.

Regularly spending more time on Facebook than you want or intend to

Maybe you check Facebook as soon as you wake up, then check it again multiple times throughout the day.

It might seem like you’re not on for long. But a few minutes of posting, commenting, and scrolling, multiple times a day, can quickly add up to hours.

You might also feel an urge to spend increasing amounts of time on Facebook. This can leave you with little time for work, hobbies, or a social life.

Using Facebook to boost mood or escape problems

One generally agreed on symptom of Facebook addiction is the use of Facebook to improve a negative mood.

Maybe you want to escape workplace difficulties or a fight with your partner, so you look to Facebook to feel better.

Maybe you’re stressed about a project you’re working on, so you use the time you set aside for that project to scroll through Facebook instead.

Using Facebook to delay your work can make you feel like you’re still getting something done when you really aren’t, according to 2017 research.

Facebook affects health, sleep, and relationships

Compulsive Facebook use often causes sleep disruptions. You might go to bed later and get up later, or fail to get enough sleep as a result of staying up late. All of this can result in a range of health issues.

Facebook use can also affect your mental health if you tend to compare your life to what others are presenting on social media.

Your relationship might also suffer, since compulsive Facebook use can leave you with less time for your partner or contribute to romantic dissatisfaction.

You might feel jealous of your partner’s interactions with other people or experience retroactive jealousy when looking at photos of their ex.

Stringer adds that Facebook can also become a replacement of sorts for face-to-face social interactions, which can lead to feelings of isolation and loneliness.

Difficulty staying off Facebook

Despite trying to limit your use, you end up right back on Facebook, almost without realizing it, whenever you have a free moment.

Maybe you set a daily limit of checking Facebook only once in the morning and once in the evening. But on your lunch break you get bored and tell yourself there’s nothing wrong with a quick look. After a day or two, your old patterns return.

If you manage to stay off, you might feel restless, anxious, or irritated until you use Facebook again.

Stringer explains that Facebook and other types of social media “activate the brain’s reward center by providing a sense of social acceptance in the form of likes and positive feedback.”

In other words, it offers instant gratification.

When you share something on Facebook — whether it’s a photo, a funny video, or an emotionally deep status update, instant likes and other notifications let you know right away who’s viewing your post.

Admiring and supportive comments can provide a significant self-esteem boost, as can a high number of likes.

After a while, you might come to crave this affirmation, especially when having a tough time.

Over time, adds Stringer, Facebook can become a coping mechanism for dealing with negative feelings in the same way substances or certain behaviors might.

There are several steps you can take to rein in (or even eliminate) your Facebook use.

The first step, according to Stringer, involves “becoming aware of the purpose of your use and then determining if that aligns with how you truly value spending your time.”

If you find that your Facebook use doesn’t necessarily jibe with how you want to spend your time, consider these tips.

Total up typical use

Tracking how much you use Facebook for a few days can provide insight on just how much time Facebook takes up.

Keep an eye out for any patterns, such as using Facebook during class, on breaks, or before bed. Identifying patterns can show you how Facebook interferes with daily activities.

It can also help you develop strategies to break Facebook habits, such as:

  • leaving your phone at home or in your car
  • investing in an alarm clock and keeping your phone out of the bedroom

Take a break

Many people find it helpful to take a short break from Facebook.

Start with a day offline, then try a week. The first few days might feel difficult, but as time passes, you may find it easier to stay off Facebook.

The time away can help you reconnect with loved ones and spend time on other activities. You may also find your mood improves when you aren’t using Facebook.

To stick with your break, try taking the app off your phone and logging out in your browsers to make it harder to access.

Reduce your use

If deactivating your account feels a bit too drastic, focus on slowly reducing your use. You may find it more helpful to slowly cut back on Facebook use instead of deleting your account right away.

Aim to decrease use with fewer logins or less time spent online each week, gradually reducing the time you spend on the site each week.

You might also choose to limit the number of posts you make each week (or day, depending on your current use).

Pay attention to your mood when using Facebook

Recognizing how Facebook makes you feel may provide more motivation to cut back.

If you use Facebook to improve your mood, you might not notice right away that using Facebook actually makes you feel worse.

Try jotting down your mood or emotional state both before and after using Facebook. Pay attention to specific feelings like envy, depression, or loneliness. Identify why you’re feeling them, if you can, to try and counter negative thoughts.

For example, maybe you leave Facebook thinking, “I wish I were in a relationship. Everyone on Facebook looks so happy. I’ll never find anyone.”

Consider this counter: “Those photos don’t tell me how they really feel. I haven’t found anyone yet, but maybe I can try harder to meet someone.”

Distract yourself

If you find it difficult to stay off Facebook, try occupying your time with new hobbies or activities.

Try things that get you out of your house, away from your phone, or both, such as:

  • cooking
  • hiking
  • yoga
  • sewing or crafting
  • sketching

If you’re having a hard time reducing your Facebook use, you’re not alone. It’s pretty common to develop a dependency on Facebook. An increasing number of mental health professionals are focusing on helping people reduce their use.

Consider reaching out to a therapist or other mental health professional if you:

  • have a hard time reducing your Facebook use on your own
  • feel distressed by the thought of cutting back
  • experience depression, anxiety, or other mood symptoms
  • have relationship problems because of Facebook use
  • notice Facebook getting in the way of your daily life

A therapist can help you:

  • develop strategies for cutting back
  • work through any unpleasant emotions resulting from Facebook use
  • find more productive methods of managing unwanted feelings

Facebook makes it much easier to stay in touch with friends and loved ones. But it can also have a downside, especially if you use it to cope with unwanted emotions.

The good news? Using Facebook less can keep it from having a negative impact on your life.

It’s often possible to cut back by yourself, but if you’re having trouble, a therapist can always offer support.

Crystal Raypole has previously worked as a writer and editor for GoodTherapy. Her fields of interest include Asian languages and literature, Japanese translation, cooking, natural sciences, sex positivity, and mental health. In particular, she’s committed to helping decrease stigma around mental health issues.

How to curb Facebook addiction once and for all

Author Yuri Smirnov For reading 18 min. Views 1.3k. Posted by

Millions of people complain that they spend much more time on Facebook than they would like, and this prevents them from achieving their professional and life goals.

We guarantee that you can take control of your non-work activity on Facebook if you a) sincerely want to and b) follow the spirit and letter of the instructions below exactly. nine0005

Contents

  1. Instead of a preface. “Facebook, like a hacker, used a vulnerability in human psychology”
  2. Facebook also has a “vulnerability”
  3. 12 steps to network self-control
  4. Instead of a conclusion. Facebook addiction test

Instead of a preface. “Facebook, like a hacker, exploited a vulnerability in human psychology”

In early November 2017, Sean Parker, Facebook’s first president in 2004-2005, made a shocking confession that surprised no one. nine0005

Recall that in 1996, 16-year-old Parker hacked the websites of companies from the Fortune 500 list. In 1999, he became famous for creating the free MP3 file sharing site Napster, which blew up the music industry. And in 2004, he helped Mark Zuckerberg find serious investors.

So, November 8 of this year. Parker shared a number of revelations with the Axios news resource (our translation):

“When Facebook was created, people came up to me and said: “I’m not on social networks. ” And I answered: “Good. But you will." They objected, “No, no, no. I value real interactions. I appreciate the moment. I appreciate the presence. I value intimacy." And I answered: "We will get you in the end." nine0005

"I don't know if I understood the consequences of what I was saying. That the unforeseen growth of the network to a billion or two billion people will literally change your relationship with society, with each other… It probably interferes with productivity in a weird way. God knows what the net is doing to our children's brains."

"The main idea behind the creation of these applications, the first of which was Facebook: "How can we get as much of your time and conscious attention as possible?"

“And that means we need to give you some dopamine every once in a while, through likes, comments, or whatever. This will force you to create more content to get more likes and comments.” nine0005

"This repetitive cycle of social validation works like a hacker like me because it exploits a vulnerability in human psychology. "

“The inventors, the creators — me, Mark [Zuckerberg], Kevin Systrom of Instagram — all these people were aware of this. And we did it anyway."

As you can see, everything worked out as planned - and even better. An ideal case in the field of technology business.

Mark Zuckerberg must be given his due: he is trying to correct the shortcomings of his network. So, on February 16 of this year. in an address to users, he promised that Facebook will develop tools for the development of social communities, collective security during crises and natural disasters and support for civic engagement, as well as correct erroneous practices of blocking user posts, fight fake news and show a full range of opinions on various issues - and not just what corresponds to the point of view of the user himself. nine0005

Without a doubt, the network is changing for the better - and will continue to change. However, it’s still hard for me personally to imagine Facebook without a general “dopamine race” - because this mechanism of “social validation” (as Sean Parker called it) was organically built into the network from the very beginning.

Therefore, the salvation of Facebook addicts is still a matter for the addicts themselves. Moreover, according to New York University Business School marketing professor Adam Alter, now the only way to change is from the bottom up: the current business model is too entrenched and profitable. Facebook's advertising revenues are growing at a faster pace: over the past year, they have increased one and a half times (to $10.1 billion), while the size of the monthly active audience is "only" 16% (to 2.07 billion people). nine0005

Facebook also has a "vulnerability"

Why, for many users, trying to "quit" Facebook - or at least reduce interaction with it to "three puffs a day" - is tantamount to the anguish of a smoker who unsuccessfully tries to control nicotine addiction? After all, there are a lot of programs and services that allow you to severely limit the time spent on certain sites or even “turn off” them?

The problem is that for many business people, Facebook has become not only a source of dopamine, which the body lacks at any time of the year, but also working tool .

We know that a lot of our readers communicate with customers on Facebook, study competitors, develop professional communities, post expert-level content, maintain a reputation as influencers, conduct online negotiations in a group chat, etc. etc.

But for many, the same situation is repeated day after day. A person comes to Facebook with the firm intention of working. He goes headlong into business. But here - an information flash on the left, an information flash on the right, attention capture ...

Only after half an hour or an hour, or even much later, a person manages to emerge from the feed with news that does not concern him in any way. Or from another network holivar. Or from a discussion of family problems of virtual acquaintances such as "third water on jelly".

As beneficial as dopamine charging is for the body, for many users it takes much more time than they would like. And this is constant stress due to regular postponement and disruption of plans. As a result, the harm from stress more than outweighs the benefits of dopamine. At the same time, few people will agree to completely abandon the small joys of human communication. nine0005

But you can find a balance. And Facebook itself will help us with this. 🙂 To stimulate the business activity of users and ensure the growth of advertising revenue, Facebook has created special tools - fan pages and groups. It is with their help that you can strictly separate working information flows from non-working ones. And thus - to reduce to a reasonable minimum the risk of capturing your attention by extraneous news.

Well, let's exploit this Facebook "vulnerability"! 🙂

The solution is actually extremely simple. nine0005

  1. On the one hand, needs full, without any time limits, access to Facebook business resources: to "Messenger", in which you correspond with clients and partners; to your corporate page or fan page of your project; to professional groups; to pages and groups of competitors. You should be able to work on Facebook, without being distracted by extraneous stimuli, for as long as you really need.
  2. On the other hand, at the same time you need to limit the time of access to all other Facebook resources, where your attention can be distracted by news, contacts and events that are not related to your work. If you absolutely cannot do without them, then at least spend no more time on them than you have determined in advance. nine0015
  3. This distinction will circumvent the psychological vulnerabilities that Facebook exploits and which will be discussed below. Most importantly, you will have no reason to extend the time limit for non-work activity, referring to the fact that you did not have time to finish your business(!). This little self-deception leads to the fact that users are again and again involved in a “dopamine race” in which they have little chance of beating Facebook.

Once again, briefly about the essence of the method. Your task is to use technical means to limit the time only for non-working activity on Facebook. nine0061 For work activity will limit itself: there is a lot of routine in it and it gives the less dopamine, the less it brings practical results.

12 steps to online self-monitoring

Let's show how this task is solved using the example of StayFocusd - a free browser extension Chrome . It allows you to create "black" and "white" lists of sites (i.e., restrict and allow access to them) and features flexible settings and some unique features. nine0005

If you are using a different browser, you can search for a similar extension for it. Or use the Chrome + StayFocusd bundle only for Facebook, and your usual browser for the rest of the Internet.

Now let's discuss how to set the right settings in StayFocusd and make the right promises to yourself.

Step one. First download and install:

  • Chrome - here
  • StayFocusd - here

Right-click the blue-eyed StayFocusd button on the Chrome toolbar and select Options.

The settings window will open. Its interface is in English, but Chrome has a built-in high-quality translation service from foreign languages. If necessary, right-click in the settings window and select "Translate to Russian". Now it will be easy for you to navigate.

Step two. nine0061 Open the first tab "Max Time Allowed" . Enter in the box the number of minutes that you are willing to spend on "hanging out" (weekly activity) on Facebook during the day. For example, 10, 20, 30 or 40 minutes - as much as you can really afford every day.

The first StayFocusd tab. The rest look about the same

Many users enter at this stage the total number of minutes they are willing to spend both working and hanging up on Facebook. These are 9 of them0060 first error . When the time limit runs out at the most unexpected moment and StayFocusd “cuts off” access to Facebook, the user will immediately find a lot of loopholes to continue.

  • For example: “I honestly worked almost all the scheduled time. And I also definitely need to wish my friends a happy birthday!”
  • Or: “I didn’t have enough time because the work turned out to be more difficult than I expected. But I have a nosebleed to finish it today!” nine0015

And eternal history repeats itself. The hand reaches out to turn off the extension. The user continues to work interspersed with long “freezes”. Or "freezes" - mixed with attempts to work. And in the end, he “forgets” to turn on StayFocusd and remembers about it only after a few days, or even weeks.

However, some users try to stay true to their word. They don't disable StayFocusd. And we are sure that this gives them the right to log in to Facebook from another browser or, in general, from another computer (laptop, smartphone). nine0005

“This procedure takes time,” they justify themselves to colleagues or relatives, “so you don’t use it often! Only when it's really needed. "

But the result is still the same: after a while, extraneous news intercepts attention - and there is too little time left for work.

Therefore, once again: limit only non-work activities! And work - without time limits! Otherwise, you will be left with numerous loopholes for self-justification, and the method of curbing Facebook described in this article will not work. nine0120

Third step. On the "Active Days" tab , tick the days of the week on which StayFocusd will work. Perhaps someone wants to use Facebook on weekends without any restrictions at all. But if your weekends are usually busy with work, then “Saturday” and “Sunday” must also be marked with birds. The risk of "hanging out" to the detriment of business on weekends is even higher than on weekdays.

Fourth step. On tab "Active Hours" you can specify what hours during the day StayFocusd will track your activity. At first glance, it is enough to impose restrictions only on official working hours: for example, from 9.00 to 18.00. But I advise you to extend the restrictions to all 24 hours. Otherwise, there will be a temptation to recoup at home for "dopamine hunger" at work. Many people go to bed after midnight because of this, and this is unhealthy.

Step five. On tab "Daily Reset Time" you can set the time when your limit is reset to zero and a new cycle begins. For example, you can select the start of the working day.

Step six. The "Blocked Sites" tab is where the fun begins. In a special window, enter the address facebook.com (without the prefix http:// ). Now, when the time you entered in the first tab ends, you won't be able to log in to Facebook until the start of tomorrow's cycle.

The extension allows you to enter any number of sites here (each on a separate line). And many people use this opportunity: they add all social networks here. in which sites such as "Jokes", "Cartoons", etc. are registered (however, each has its own weaknesses). nine0005

But this is the second error ! The user has additional reasons to turn off StayFocusd, since he definitely will not have time to bypass all dopamine generator sites and finally shake hands with an important person on Facebook. Therefore, block only Facebook in StayFocusd ! No need to chase a flock of hares - focus on the main time waster.

And to block all other "dopamine" sites, if you really need it, use separate solutions. For example, LeechBlock NG extensions for Firefox or WasteNoTime for Safari, Cold Turkey apps for Windows and Android, or Focus for macOS. nine0120

And more. On tab "Blocked Sites" you can do a very useful trick. The fact is that StayFocusd does not have password protection - which is why a user who knows how to find reasons for self-justification can disable the extension in five clicks. But there is a way to protect. Add the address chrome://extensions to the list of blocked sites. Now that your daily time limit has expired, you won't be able to open the Extensions page in your Chrome browser settings and disable StayFocusd. nine0005

Step seven. So, we limited non-working activity at the sixth step. Now we need to get rid of any work activity restrictions. On tab "Allowed Sites" add addresses:

1. All professional groups in which you communicate with colleagues. Group addresses look something like this: facebook.com/groups/1737907776530300/ . Naturally, in your groups, the sets of numbers will be different.

2. All professional pages that you read or fill with content yourself. Moreover, for each page you need to add two addresses. First (like this: facebook.com/www.masam.by ), will provide unlimited access to the feed and page settings. The second one (like this: facebook.com/pg/www.masam.by ) will allow you to navigate through the page tabs without time limits: "Publications", "Notes", "Photo", "Video", etc.

3. To ensure smooth and convenient business communication, add to the list of allowed Facebook Messenger addresses: facebook.com/messages . However, if you communicate a lot not on business, then instead of the above general Messenger address, add the addresses of specific business contacts to the list of allowed contacts (such as: facebook.com/messages/t/ury.smirnov ). This will allow you to chat with clients and partners without time limits, without being distracted by the news feed.

4. Adding the address facebook.com/events will allow you to seamlessly work with events (create, sign up, comment, view the calendar), as well as congratulate friends on their birthday without going to their personal page.

5. If you post professional content in your personal account or act as an opinion leader, add your personal address like: 9 to the list0060 facebook.com/ury.smirnov . But if your account is at least partly a cozy Facebook post for non-working posts, you should never add its address. Keep within the limited time that you set yourself.

If in practice you find that you need some more specific Facebook addresses for work, add them to the general list.

Finally, you probably use third-party cloud services like Gmail, Google Drive, Pocket, Evernote, etc. in your work. Their addresses - also include in the "white" list of allowed sites. Also praise yourself for this foresight when you suddenly need to “cut down” the entire Internet with a special “nuclear” button (see the next step). nine0005

Step eight. On the "The Nuclear Option" tab is the same "nuclear" button and its settings. You can block the entire Internet, or the entire Internet without whitelisted sites, or only blacklisted sites. And do it either now, or after a certain time, or after the expiration of the time limit set on the first tab. Also, set the blocking duration.

This feature can be useful if, on the basis of successfully fighting Facebook addiction, you begin to “break down” and transfer your procrastination to other sites, such as news sites. nine0005

Step nine. On the "Require Challenge" tab , you can turn on the prohibition of changing the StayFocusd parameters.

However, you can change them if necessary - but for this you will have to complete a daunting task. Type on the keyboard a simple, at first glance, text:

“A lover of stalling usually has no doubt that he will have time to finish the work on time (and then why rush to start it?), And assures that he has everything under control. Time flies by unnoticed. As a result, at some point it becomes clear that the work should have started a long time ago, and it needs to be handed over soon. ” nine0120

But do it without a single mistake, extra spaces, and using the backspace key. It would seem that there are only 306 characters - but many fail even the tenth time.

If you get tired of the text or no longer seem complicated, you can replace it with any other.

Tenth step. On the tab "Customize (Customize)" you can configure the exchange of site lists between your computers, as well as the display and timing of notifications. nine0005

Eleventh step. On the "Import/Export Settings" tab you can save the settings you have made to a separate file. And also restore them at the right time - for example, after reinstalling the browser and the extension itself.

Step twelve . When you start using the StayFocusd extension, periodically look at its button in the browser taskbar. The color of the button is a kind of visual cue that helps the user to control their activity. nine0005

If the color of the button is green, it means that you are on a page from the allowed list, and the time limit counter is stopped.

If the red color suddenly lights up, it means that you went to the page, the stay on which is limited by the time limit, and the counter continued counting the remaining minutes and seconds (you can check their number at any time by clicking the StayFocusd button).

And if the color of the button is blue, then the page is not included in any of the lists. That is, in this case, you have gone beyond Facebook. nine0005

We also strongly recommend that you turn off Facebook on your smartphone by installing the Messenger Lite app for your online contacts (it drains your battery more slowly and causes less complaints from users than the full-featured Messenger). So, on the one hand, you will stay in touch with your business contacts. On the other hand, you can spend precious time on the road or in the waiting rooms of railway stations and airports reading books or working on your projects.

This is how the Facebook pages that StayFocusd blocked look like

Instead of a conclusion. Facebook Addiction Test

In recent years, several methods have emerged to measure social media addiction. One of them is the BFAS (Bergen Facebook Addiction Scale) measurement scale for Facebook addiction. It was proposed by Dr. Cecile Andreassen and her colleagues from the University of Bergen (Norway) in 2012. An expert in the field of behavioral addictions, author of books on gambling and gambling drugs for teenagers, Professor Mark Griffiths of the University of Nottingham, rated the BFAS scale as the most accurate psychometric tool for measuring drug addiction. nine0005

You can try to evaluate your own activity on Facebook using this scale.

The BFAS scale is a short questionnaire in which Norwegian scientists included six criteria. For each of them, one of five answers must be given: “very rarely”; "rarely"; "sometimes"; "often"; "Often".

1. You think about Facebook a lot or plan to use it.

2. You feel like using Facebook more and more. nine0120

3. You use Facebook to forget about personal problems.

4. You tried unsuccessfully to reduce your Facebook usage.

5. You become restless if you are banned from using Facebook.

6. You use Facebook so actively that it negatively affects your work (study).

These questions are not random, but take into account all six basic elements of addictive behavior: significance, mood change, tolerance, withdrawal, conflict, and relapse. nine0005

According to a study by Norwegian scientists, the answers to the questions of the BSAF questionnaire "often" or "very often" according to four or more criteria indicate Facebook addiction.

Andreassen and her colleagues found that this problem occurs more often in younger people than in older people. And more often in women than in men. Neurotic traits and extraversion are positively related to the scale, while conscientiousness is negatively related. Also, anxious and dysfunctional people are more prone to addiction. And organized and ambitious users are more likely to use social media as an integral working tool. nine0005

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21 recommendations for reducing social media addiction - Internet addiction

Why do you think the issue of getting rid of social media addiction is so important that people are looking for many ways to do it and reduce the time of your stay on the Internet? nine0005

The answer is quite simple – although addiction to social networks is not a medical diagnosis (as, for example, gambling or drug addiction), however, excessive time spent in social networks creates problems in people's lives and many are now trying to cope with this misfortune.

You can read the materials of our portal experts about what social media addiction is, what are its causes, and even take a Facebook addiction test. We are sure they will serve as good food for your thoughts on the excessive use of social networks and some other problems that arise due to frequent use of the Internet. nine0005

It would not be an exaggeration to say that some people spend too much time on Facebook, VKontakte, Odnoklassniki and find it difficult to break away from them. This cannot but cause problems with real relationships, family, studies or careers.

For those of you who are addicted to social media, we invite you to find out our tips and advice on how to reduce your addiction to social media.

1. Admit to yourself that you are addicted to social media and you should switch to something else. We understand that the cliché “admit there is a problem” sounds hackneyed, but it will allow you to pay attention to the fact that the problem exists and the very understanding of this will push you to action. nine0005

2. Not sure if you have a social media addiction? Take the 30-question Facebook Addiction Test to find out immediately. The test is applicable to identify addiction to any social network, not just Facebook, as its name suggests.

3. Keep track of your time on social media. Put a notebook sheet with a reminder to make such notes next to the computer (and take it with you to work, to college, to another place where you are going). Every time you sit on a social network, make a note of how much time you spent there and what you did (posting, leaving comments, reading the news or playing). If you really want to overcome your addiction, then you need to know what exactly you were doing there. nine0005

4. Ask a close friend or relative how they feel about you being on social media. Ask them to answer honestly and be prepared to listen without being offended. Do they think you've developed an addiction to social media? Will your relationship improve if your time on social media is reduced?

5. Make a daily social networking schedule. For most people, 60-90 minutes a day is enough to chat with all the “friends”, read the news and make a couple of their posts. You can schedule visits for the whole day (for example, 30 minutes in the morning and 60 minutes in the evening) and use your account as long as you stay within the set time frame. An effective way to reduce the frequency of visiting social networks is to gradually reduce the session time over the course of a month. nine0005

6. Before entering the social network, set a timer that will notify you when your session is over. It can be either a timer on the computer itself, or a reminder of friends or family, or even an alarm clock set nearby. When the time is up - log out of the network without any excuses!

7. Set a limit on news feeds and statuses. Do you really need news from a person with whom you have not communicated for ten years?

8. Clean up your contact list. All social network users go through a period when they try to accumulate as many friends as possible. After the figure goes over two hundred, ask yourself - was your work worth the effort? What is important to you - the quality or the number of friends in a social network? nine0005

9. Give yourself one day a week and call it "No Social Networking Day". If you're worried that your friends will think you're ignoring them, then let them know that you won't be online that day by writing or calling. In the end, leave them your real coordinates.

10. Do you spend a lot of time playing games on social networks and can't stop? If you think that thanks to social networks you have become a gambler, try to get rid of this addiction with the help of professional psychologists. nine0005

11. Turn off the mailing list. Constant notifications of new private messages are just an excuse to go back to the social network. Ask your friends to send important messages by mail or phone. Comments, photo updates, status changes, test results do not match the status is important!

12. Move away from the computer. How many hours did you spend at the computer outside of work? Answer honestly - are there areas of your life that you have neglected. Write what happened to the promises you made to yourself, such as "to study" or "get in shape"? Is there something really important that distracts you from these activities that you need? Make a list of things you enjoy doing (it doesn't have to be sports) - they are an important component in the fight against social media addiction. nine0005

13. Make a list of things you've given up because of social media. What hobbies, sports, other things have you forgotten due to constant surf on the Internet? Ask yourself the question: have you become happier by dropping everything you do and sitting down at the computer.

14. If you are serious about overcoming your addiction to social networks, block yourself from accessing the site. You can do this through your browser (ask your computer-savvy friends) or by installing a parental control program. By the way, parental control will help you keep track of the time you visit a social network. nine0005

15. In addition to parental control applications, you can install the iFreeFace program, which is designed to block access to Facebook, as well as to any other social networks and sites that distract you from your main activity, determine daily limits for being online and will not allow you to run games or other applications. You can find detailed information about applications that you can use to reduce the amount of time spent online here.

16. To make sure you don't depend on social media anymore, go offline for the weekend. To make it easier, give yourself a little support - change your username and password by typing arbitrary characters on the keyboard. Write the password down on a slip of paper and put it in a safe place, promising to yourself that you won't get to it until after the weekend. It may be cruel to yourself, but you will spend the weekend without social networks. To build on your success, reduce your social media visits during the week (as outlined in point 5). nine0005

17. Remove the social network application from your smartphone. If your friends need to find you, ask them to call you or text you. Delete social networks from everywhere!

18. This might sound crazy, but if you're addicted to social media, maybe you should delete your account? Many people have done it without the slightest regret - and you can too!

19. Answer the question for yourself - how important is the social network to you. Make two lists. On one, write what benefits she has brought to your life (the ability to contact relatives who are in another country, meeting new people, promoting a business, etc.). In another list, write down what the social network has negatively affected (gambling, wasting time chasing the best results in a game or test, etc.). Sure, social media can be a useful tool in your life, but only if used in moderation. nine0005

20. Check how often you change your status. Perhaps you should not change your mind or say what mood you are in now a hundred times a day.

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