[Music] Yeah, it was me before I decided to do something about my social media addiction. Most folks nowadays advise going all in with social media apps: deactivate your account and zone in on productivity stuff. Chill! No dramatic app deleting or throwing your phone.

Today, I'll show you a better way. Social media platforms are designed to retain you on them for as long as possible to earn a limit. But while we enjoy our well-served, cheap dopamine, they're simply stealing from us—stealing our most precious resources: time, energy,

mental health, and real-world life. And today we are striking back. First and foremost, delete people you don't know: occasional acquaintances, friends of friends, random people from that event five years ago you never really talked to. What? Nothing changes if you get updates from their

lives. You have your own cool life; live it instead. Then, unfollow celebrities, influencers, and other people who don't improve your life. By the way, they do the opposite, making you feel miserable when you see the perfect life you'll never live and the expensive

things you'll never use. Remember, it's just an image being sold to you, not something real. This should be a game changer, especially if you're starting your journey to conscious content consumption. I have digital well-being control in my OnePlus phone built in, but

you can limit your screen time via any external app like App Block or Screen Time. I strongly recommend not turning on monk mode instantly with no content at all, because if you were using socials for three to four hours daily, it would be really harsh on you. You'd better start

From reducing it by 20 to 30 minutes each day, that's how you can ensure a smooth transition without falling into a dopamine pit. Have you ever unlocked your phone and instantly forgotten why, staring blankly at the screen? That's what I call an intention problem.

A moment ago you had a clear purpose in mind, but then the cluttered home screen distracted you and your focus disappeared. We use our phones so habitually that we stop questioning our actions. Breaking this cycle starts with being intentional about how we interact with them. I assume you went through

stages one and two from this video, and it's time for the last technical trick. I personally use the Niagara Launcher on my OnePlus phone, which hides most of my apps from view. To open any app, I have to search for it manually. While I still

keep a few folders, you won't find Instagram or TikTok in them. This setup solves the intention problem; a blank screen keeps your original purpose in mind, and you don't get sidetracked easily. For Android users, there are plenty of minimalist launchers to choose

from, so you can find one that works best for you and start your digital minimalism journey. If you are on an iPhone, just empty your home screen and use the App Library instead. That's what I call a pro tip, and I only got it when I stepped onto the

creator journey. All social media feeds in 2024 adapt super quickly to what you look for and what you like. Once we have searched for something, prepare to get a lot of similar content in no time. I decided to set up all my social media

fits according to my interests, and the best part: you don't even have to be subscribed to all of those accounts. I use TikTok to find my next workout of the day before the gym because plenty of guys post their sessions there, or I use

my Instagram explore page to find other creators with their ideas to take inspiration from. Still, you should limit your time for such a reference search because you always have a chance to get sucked into the world of content, because it happens to me sometimes. I start to

look for a tool to optimize my workflow and finish with the 57-second video of people's funny fails. That's why you need stage [Music] two. Finally, you get to stage five, and you are not using social media that much anymore. You have all the time of the day

to start a project you wanted to start but didn't have time to. You have time to do your job quicker and more focused, to spend time on hobbies or things that bring you joy. You're looking outside the window and seeing how beautiful our world is. You definitely shouldn't quit

all social media and become a monk; just make a few simple steps to be more conscious about them because socials are good, but life is passing by, and it better be followed along [Applause]

don't delete your social media... do this instead

Nik Sol

소셜 미디어 중독에 대한 소개 및 초기 접근 방식

발표자의 과거 소셜 미디어 중독 경험.

소셜 미디어 플랫폼은 영리를 목적으로 사용자를 유지하도록 설계되어 시간, 에너지, 정신 건강 및 실생활에 부정적인 영향을 미칩니다.

모르는 사람의 연락처를 삭제하도록 권장합니다.

내 삶을 개선하지 않는 유명인 및 인플루언서를 언팔로우할 것을 권장합니다.

소셜 미디어를 점진적으로 줄이기 위한 전략

소셜 미디어 사용을 즉시 중단하지 말고 매일 20~30분씩 점진적으로 줄일 것을 권장합니다.

'의도 문제' 해결 - 휴대폰을 연 이유를 잊어버리는 경우.

휴대폰과의 의도적인 상호작용의 중요성.

방해 요소를 최소화하는 기술 솔루션

나이아가라 런처(Android)를 사용하거나 홈 화면을 지우고 앱 라이브러리(iPhone)를 사용하여 앱을 숨기고 방해 요소를 줄이세요.

iPhone 사용자를 위한 앱 사용 관리 팁

소셜 미디어를 의식적으로 활용하기

소셜 미디어는 사용자 검색에 맞춰 조정되며 관심사에 따라 피드를 설정합니다.

운동 영감을 얻기 위해 틱톡을 사용하고 크리에이터의 아이디어를 얻기 위해 인스타그램을 사용하는 예시입니다.

참조 검색 시간이 제한되어 있음에도 불구하고 콘텐츠에 빨려 들어갈 위험이 있습니다.

소셜 미디어 사용량 감소의 이점

개인 프로젝트, 업무, 취미, 삶을 즐기는 데 더 많은 시간을 할애할 수 있습니다.

소셜 미디어를 완전히 중단하는 것이 아니라 소셜 미디어 사용에 더 주의를 기울이도록 권장합니다.