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10 Tips How To Shake Off The Facebook Addiction

Updated on August 28, 2015

Facebook addiction, does it exist?

In our everyday work (and this is more than 15 years at the time tracking/computer monitoring field) we used to meet a lot of complaints from people about their computer addiction, mostly an addiction to computer games and after that an addiction to the Internet browsing. People complain mostly about wasting their time when playing games and browsing, they see it coming out of their control. In the last few years, we started getting new concerns-feedbacks about this new type of “time killer” – Facebook. And such things, like computer games and Facebook are not only “time killers”, they also affect many other areas of person’s life. Here are a few typical feedbacks from our everyday work:
“I am always in a bad mood and nervous if I can not check my Facebook”,
“I feel something like emptiness if I can’t check my Facebook”,
“I notice I forget about my family existing”,
“There is a misunderstanding between me and my family; they don’t understand me”,
“My family and my friends they all irritate me with those serious talks, denying the access to computer and so on”;
“I feel comfortable over there only”,
“My wife says we do not spend enough time together because of Facebook”,
“It seems like everybody wants something from me and tries to teach me how to live my life”,
“I can’t quit it by myself, I need help”.

You Don’t Even Notice How it Gets Over You

People also say that they don’t even notice how they get trapped into a world of the Facebook addiction. It starts like there is nothing serious, but after some time of using the Facebook they find it difficult to spend even a minute of their life without checking a Facebook page. Why would they do it? Here are some opinions:
“Facebook is not just about checking out photos and updates from friends, but more about checking up on how others view you", says professor Catalina Toma (University of Wisconsin-Madison, USA), and professor Jeffrey Hancock (Cornell University, USA).
People use Facebook “mostly to relieve boredom, but every once in a while to express political and social views”, says Alexis C. Madrigal from The Atlantic.
“Psychologists often say that people are social animals and have a ‘feeling to belong’ in a community. Things like groups allow you to get some of that feeling by joining. That’s probably the reason why groups/pages are so popular on Facebook”, says darkojohnson in Social Networks, Adweek.
“Another need (mentioned by Tony Schwarz as one of our core needs and also in the Maslow’s) is the need for self-expression. Facebook allows us to do just that almost everywhere on the site. We can ‘like’ things and comment on almost everything (pictures, status updates, other comments, group and page discussions etc.)”, mentioned by darkojohnson in Social Networks, Adweek.

So, when you notice that you look for every possible minute to check your Facebook page, it seems like the right time to act, to do something for yourself, for your life.


Let's have a look at Facebook addiction in use. What kinds of symptoms arise?

Wish always to be online: People always try to stay connected in order to check for pictures, feedbacks, messages, friend’s statuses etc.

Emotional instability: People get stressed, irritated, expect positive comments or more likes, compare themselves to others.

Lack of free time: People complain about lack of time. They do not have enough time for work, family, friends, themselves.

Lack of concentration: People complain about inability to stay concentrated at work, study or any other important things.

Disconnection from the reality: People feel comfortable in their virtual life and have no desire for coming back to the physical world.

50% Of Your Success

When you get your understanding of the whole situation, believe it or not, this is about 50% of your way to successful transformation of your life (this is the information that we mostly hear from the people who have successfully resolved their situations). This is what they say:

  1. Admit the fact of being addicted.
  2. Draw the plan of coming off.
  3. Follow your plan.

10 Recommendations

Here are our 10 recommendations on how to shake off the Facebook addiction:

1. Get More Physical Activity.

When you spend time sitting in front of your computer or with your precious phone, you mostly engage your mental activity. Our bodies are not designed that way. Our bodies require physical activity. Using a timer or a reminder for moving or exercising at least for 5 minutes every hour will make a huge difference. And a very important moment is to keep following your plan every day.

2. Find Other Sources of Pleasure.

What is very important – to keep in mind the fact that life is full of other ways of getting pleasure, which could be, for example:

Meeting your friends.

Spending time with your family. It is very important to be mentally close to your family, not just physically; let it be for a little time in the beginning as much as you can. When doing so you could actually notice how nice those people areJ.

Going out: drinking coffee, tea or juice in your favorite café. If you do not have one, this is a right time to find it.

Hobbies: taking pictures, playing sport games, riding your bicycle.

Getting more fresh air: walking outside.

This list can be extended. The main idea is to find pleasant things that connect you with this life and the people around you.

3. Eat Healthy Food. Get Enough Sleep.

4. Make it a Plan. Follow It.

Whatever you decide to do for making your life better – don’t just keep it in your head, make it a plan. You can use technologies in order to help you (there are many To-do Lists Software, Health Reminders, Stickers, even software that could limit your access to the Facebook), or it can be a paper sticker on your wall, whichever you like best.

5. Collect Your Achievements.

Every day, once you complete something – mark it as DONE.

Those checkmarks, they show your stairs of success. You can create weekly summary lists and attach them to the walls at your place so then you can see how much you actually have done.

6. Reassess Your Life Priorities.

Make a list of your new life priorities. Have it with you. Read it once in a while.

7. Use Self-Motivators.

It is a good idea to find your motivators and surround yourself with them. You can put them somewhere so then you could see them all the time: right above your computer monitor at work and look at it from time to time. Let your motivators encourage you.

8. Compliment Yourself.

Compliment yourself at least 5 times per day. Write it down.

9. Travel.

When traveling, you can get inspired with new places, new people and new environment.

10. Go for Spiritual.

Yoga and Meditation Practices.
Some researches claim that yoga and meditation are more than 5,000 years old. Well, if it were no good enough, it would not exist for so long. Many people practice it and find it a good way of relaxation, cleaning out of body and mind. To start your daily meditation it only requires 3 times per day for 5 minutes. And this time is only for you. Not for anybody else, not for anything else. Only you, who matters at this time. And again, do it regularly.

Quantum Hypnosis by Dolores Cannon.
This is a new therapy that might help you to open up your capacities. Many people find it very useful.

Family Constellations by Bert Hellinger.
This method is about 40 years old. According to the author, whatever he usually meets in his practice, the reason for most of addiction cases (it can be any type of addiction) is a lack of connection to the father. What Bert Hellinger recommends (except of doing your personal family constellation session) is to accept your father the way he is, and also to imagine yourself playing games, surfing the Internet, spending your time on social networks for your father or with your father. Many people find family constellations as a very effective way to solve various life and health issues.


There are other ways and methods of course. You just need to find yours. And it doesn’t really matter what kind of things in your life you want to sort out. But it’s good to remember that the most important here is your intention. And this is what matters most, as you are your main source of help for yourself.

One More Tip From Our Experience

People think they go to Facebook for just a few minutes, half an hour or maybe an hour, but they actually spend much more time there and don’t even notice it. Think of how many other good things you could do for yourself instead of posting on the Facebook.

Let's count. Just be honest!

How much time do you spend in Facebook per day?

See results

Try WorkTime - Respectful Employee Performance Monitoring.
By Maryna Shynkaruk, Analytical Writer, NesterSoft Inc.
July 2015


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