The Impact of Social Media on Productivity and Well-being

Removing social media can reveal unmet needs, requiring positive alternatives for fulfillment, as observed in an experiment by Cal Newport.

### Overcoming Social Media Addiction: Filling the Void with Real Life
* 📵 Cal Newport and his colleague, Rob Mohr, conducted an experiment where **1,600 people turned off all social media for 30 days**, revealing the **difficulty of breaking the habit**.
* 😟 Removing social media uncovers a void in people's lives, which is often filled with **distractions like social media** to make it bearable.
* 🌱 The key to successfully quitting social media is to **aggressively pursue alternatives** that fulfill these unmet needs in a **more meaningful way**.
* Participants found joy in **rediscovering hobbies**, **spending time with friends**, and engaging in real-world activities like **going to the library**.
* 🏋 People who successfully quit social media actively structured their days, exercised, and engaged in **self-reflection to fill the void left by social media**.
* 🔍 Newport emphasizes the importance of building a "**deep life**" - a meaningful life that doesn't rely on **digital distractions** to avoid facing the **void**.
* 🌟 By filling these unmet needs in a more authentic way, participants found they no longer craved the **pseudo-fulfillment provided by social media**.
* 💡 The experiment highlights the importance of **addressing underlying issues** and **building a fulfilling offline life** to overcome social media addiction.

Recently, my podcast team was in Australia, and my producer and close friend here, Rob Mohr, instructed all of us to get rid of social media on our phones, except one guy who would post our weekly episodes announcements. And it was pretty brutal at first. And then coming back to social media has actually turned out to be more challenging. Huh. And you really experienced the friction coming back the other way. And then one experiences the lack of friction, and that's where it gets scary. It's so interesting the way that the brain can adapt, the friction leaving something behind, the friction coming back to it. And I think for people listening to this, I raise this because, I think, of course, many people listening are, you know, have work that they really need to focus on. They may be having issues with productivity and burnout, et cetera. I think a lot of people use the phone and social media

because it fills their life, you know? It provides some enrichment, and they aren't necessarily
committed to specific projects. But I guess through the lens of the, let's just call it the
Cal Newportian lens, one might argue that those
people almost certainly have untapped creativity,
untapped resources within them that they don't yet know about because they're essentially
using that energy elsewhere. Yeah, I mean, I think for a lot of people, it's papering over the void, right? You have this void in your life because there's unmet
potential, unmet interest, living in misalignment with the things you care about, right? I mean, a lot of people,
this is the classic sort of catastrophe of life, right? Social media, and before this,
it was other things, right, there were other intoxicants or
other sorts of distractions. It's a way for some
people of, essentially, putting a screen over
that like gaping void.

And it's like, just makes it bearable enough that you can kind of go on with life. And so it is true, if you just
rip it out, you see the void. And that's really difficult, right? I mean, 'cause I did this
experiment for one of my books. I ran an experiment with 1,600 people, and they all turned off all
their social media for 30 days. 30 days.
30 days, right? These are young people, old people? A whole mix, a whole mix, right? So not just university students. I recruited them from my
newsletter readership, so they weren't university students. And it wasn't formal
research, it was, you know, I put out the call, right? So this is not randomly sampled, right? But I put out the call, and I said, Here, I'm going to
walk you through this. And then I got a lot of information back.

So people reported back how it went. And this was like the number one thing I heard was, it's really hard at first, right? And so, who are the people that succeeded for 30 days versus those who didn't? The ones who didn't succeed tended to just try to white knuckle it, just be like, I don't like how much I'm using social media, I'm just going to stop because it's bad and I don't want to do a bad thing. I'm just going to like, you know, hold onto the table with white knuckles. They wouldn't make it 30 days. The people who did succeed followed my advice to incredibly aggressively pursue alternatives in those 30 days. So it's like, go learn new hobbies, join things right away, get like really structured about your day, get into exercise again, learn how to knit again. A lot of people said

Oh, I forgot how fun libraries were. Like, you can go into
this building and like, all the books are free, and
you could just grab whatever. And it's okay if you don't like the book because you didn't have to pay for it. I'm going out with friends again. Okay, every week, I'm
going to have, you know, we're going to have
drinks with this person, and every Thursday morning, I'm going to go running with this person. The people who aggressively tried to put in place a more
positive alternative through self-reflection experimentation, they lasted the 30 days and beyond, right? And so then I came to realize like, oh, I see what's happening here
is you have these unmet needs. These tools can give you sort of a simulacrum of meeting them. I'm a social being, I need
to be connected to people. Well, I'm texting and like
doing comments on social media.

it sort of touches that a little bit, just enough that you don't
feel hopelessly lonely, but it's not really fulfilling that. I have a need to, like, see my intentions made manifest
concretely in the world. Humans want to do this. Well, I'm, you know, posting these things, and people are responding. It's sort of this
simulacrum of real creation. So it's like kind of
satisfying that just enough that it's not just intolerable, right? And so what happens is if you remove that, you have to actually fill
those things the right way. So now I'm not socializing
on social media, but I'm going out of my
way to sacrifice time and attention on behalf of other people. I'm feeling the social
void in the right way. Now I don't really feel
like I need to go back. I'm actually making my
intentions manifest.

I'm learning skills and building things. Now, this sort of pseudo-construction and collective attention economy of social media. I'll post this and you'll like it. I don't like this. I don't need that anymore to fill that void. So it's like you have to fill the void first. So, you know, five years ago I wrote a book. It was about reforming this part of your life. And a lot of the book had nothing to do with technology, but about how to actually just rebuild parts of your life. And on my podcast, honestly, like one of the big topics we talk about, which is crazy that I'm a technologist and I write about trying to find focus in a distracted world, is this thing we call the deep life, which is just straight up building a meaningful life 101. And it's like crazy that my podcast is talking about it, but on the other hand, it's not.

because mine is the podcast people go to when they're fed up
with the digital world. And it turns out, if you don't get the analog world working right for you, you need something to
avoid staring to that void, and the digital world
will do that well enough. It's like just good enough
to keep life tolerable. Thank you for tuning into the
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How to Successfully Delete Social Media | Dr. Cal Newport & Dr. Andrew Huberman

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Huberman Lab Clips

The Impact of Social Media on Productivity and Creativity

A podcast team in Australia experienced the challenges of giving up and then reintegrating social media.

The brain's ability to adapt to the presence or absence of social media creates friction and can impact productivity and creativity.

Many people use social media to fill a void, but it may be masking untapped potential and living in misalignment with their true interests.

The Impact of a 30-Day Social Media Detox

A non-formal experiment with 1,600 participants showed that taking a 30-day break from social media was challenging at first.

The individuals who successfully completed the detox were those who actively pursued alternative activities and hobbies.

Many participants found it difficult initially, but engaging in new and structured daily routines, hobbies, and exercise helped them endure the 30-day period without social media.

The Impact of Self-Reflection on Social Behavior

Self-reflection and experimentation can help fulfill unmet social needs.

Engaging in real-life socializing and concrete creation can more effectively satisfy the need for connection and intention manifestation, reducing the reliance on social media for a simulated fulfillment.

The Importance of Building a Meaningful Life

A technologist discusses the need to rebuild and find focus in a distracted, digital world.

His podcast focuses on the concept of the "deep life" as a way to escape the pitfalls of the digital world.

The analog world is emphasized as crucial for creating a meaningful life and avoiding the need to fill a void with digital distractions.