It’s been eight weeks since I deleted the Instagram app from my mobile. In those eight weeks, I’ve spent more time focusing on something that I love and I feel happier.
One day, I found myself unconsciously switching on Instagram.
I was actually an Instagram heavy user until eight weeks ago. I posted and viewed posts and stories frequently. But I wasn’t happy about it. I’d be curious about someone’s reaction, such as Likes and DM, after I’d post something. Also, I’d feel bad after watching ‘Reels’ for an hour.
Despite not having the Instagram app on my home screen and turning off notifications for all my apps, I found myself unconsciously turning it on again as I kept swiping.
Then I read the book ‘Second Brain’ and came across a quote that really resonated with me.
“It is obvious that information consumes. Information consumes the attention of those who receive it.”
This quote made me question myself.
What do I gain and lose from Instagram?
What I gain and lose from Instagram
What I get: updates from friends I don’t see often, information about new places and exhibitions, inspiration, sharing information with people.
What I lose: my attention, time, energy, and focus.
As I think about it, I’d gained a lot, but I’d also lost a lot. Up until now, I’ve been thinking that I shouldn’t delete Instagram app because I have an account called ‘SDA’, design community than I run, and also I get a lot of inspiration and good resources from it. However I’ve been losing my attention, time, energy, and focus.
Listening to my friends around me, they said that they are used to Instagram Reels and YouTube Shorts, so watching long videos at 1x speed is too boring and hard to concentrate, and in fact, the attention span of modern people is getting shorter and shorter.
Unlike other apps, I didn’t open it with the intention of “I need to go on Instagram”. I did it mindlessly and unintentionally, and I really wanted to fix it. So I decided to delete it on my phone and if I had to, I would only do it on my iPad at certain times.
Use it as an opportunity to practice self-control
The reason I didn’t delete the account itself was because I wanted to learn self-discipline and feel in control.
I actually got rid of my phone when I was in high school. I used iPhone in middle school, but when I felt like I was getting a little out of control with my mobile usage and social apps, I shut it down and gave it to my mom so I could focus on my studies. Living without my phone for all three years was very uncomfortable and helpful, but unfortunately, I didn’t learn how to regulate and control myself because I got rid of it.
So I decided to take this opportunity to learn discipline and control, to use it only when I need, because like all social media, it has as many positives as negatives. When used well, it can inspire me in my daily life and help me spread and share my opinions and resources.
Uninstalling the Instagram app
When I uninstalled the app, I didn’t think“I’ll never put it back up again”, I thought it lightly and it was actually quite good. I also felt a strange sense of peace.
About a week after I uninstalled the app from my mobile, I logged into Instagram on my iPad to upload a post to my community account. It was a relief to be able to do it when I needed to, instead of being told, “You shouldn’t do this!”
From then on, I practiced being clear about when, on what device, and with intention of using Instagram.
When: When I get home from work or during my weekend breaks.
Device: On my iPad
Intent: “I have something to share,” “I want to see what my friends are up to,” or “I want to post my memories.”
What happened when I cut back on Instagram
After a week, I was a little curious, but the random, unintentional notifications stopped distracting me.
After 2–3weeks, the “urge” to post or check in right away was much less.
After 4–5 weeks, I felt less compelled to “show off” something, and less curious or obsessed about “reactions” to my posts when I did post something.
After 7–8 weeks, the need to go on Instagram itself decreased dramatically.
I was surprised that I do better than I thought, and it wasn’t about suppressing the urge to do something, it was about realising that my time and attention are more valuable and important than the using social media.
The time I saved by not using on Instagram allowed me to do more of the things I love. I read more books, drew more, reflected more, and organised and connected my thoughts. Furthermore, I was able to give my full attention to my loved ones.
The truth is, it’s not our fault
After eight weeks of discipline, I’m slowly getting better at staying focused and spending more time in the moment, but I also wasted a lot time before, felt frustrated, tried and failed to make this change.
But the truth is, it’s not our fault, it’s a natural phenomenon of the brain and hormones. The human brain responds strongly to ‘random rewards’ and every notification, DM, and Instagram story update on your phone acts as a reward to your brain, releasing dopamine in response to the stimulus. And as this behaviour is reinforced, it eventually changes the cognitive pathways in our brains. Not in an abstract conceptual way, but in a real way.
And all of this is designed to increase the usage of social media apps. Even with this knowledge, it’s very difficult to override the cognitive workings of the brain. As a product designer, I feel uncomfortable and responsible for this.
(Related: What Happens To Your Brain When You Mindlessly Scroll?)
In closing,
After eight weeks of Instagram moderation, I notice an immediate change and a sense of happiness.
If you’re like me and you’ve been feeling uncomfortable with your mindless overuse of social media, I hope you’ll consider deleting the app or trying to moderate your usage. The first step is self-awareness, so I encourage you to think about how much you use social media and how you feel about it.
In the next article, I’ll talk about specific and practical ways to set up your mobile, not just on Instagram, but on mobile itself — so that it can be a smart device that helps you, rather than a thief that steals your attention.
