So why you waste your time there
1. Start your day the night before. That means mental preparation and/or time blocking on a calendar or planner or whatever organizational tool you do best with. It also requires getting enough sleep so you are at your best.
Then I use a timer with alarm (cheap battery operated timer, not phone) to help with creating a sense of urgency to help keep me focused on the task at hand.
I will either completely avoid internet and social media until high priority items are complete, or only look at them during planned breaks (and I use timer for these times also).
2. For television, I do not have cable and if I find myself falling into bad habits I will unplug everything including power cables, antennae, streaming connectors, batteries out of remote, etc. By creating more obstacles, it is no longer a matter of walking in the door or hitting a roadblock or weak moment in mental discipline and giving in to the power of the remote control. By having to stop and think before turning the TV on, I realize the trap and get on to something of greater value than disappearing into the time wasting activity.
One more way is to avoid urge to upload your stories or your pics. You get into an addictive stage of checking who has likes or commented on your profile and you become sad if someone doesn't. And than you enter a rat race of winning a fight which is not worth it.
Hope this helps!
I use the app moment to help me be aware of my usage of an app by tracking my usage and nudging me, for example, every 10 or 15 min. on a specific app like Facebook or YouTube. Those two apps also have that as a native function.
Willpower is not the answer, consciously avoiding the design that works on universal primal cognitive biases does.
One last all-powerful thing, is to have something better to do and to recognize that there are better ways to receive what you seek from these apps, social interaction, relaxation, entertainment, knowledge, and so on, but before that you have to try and be a spare of what you actually seek from it, hard to do but crucial.
This is why i dont use social media platforms; they are harmful to my mental health. They are no where near a constant flow of useful facts or positive vibes so I choose to spend my time elsewhere. Doing yoga, meditating, cooking, cleaning, etc.
Hope that helps! 🙂
Meditation helps a lot for increasing the ability to control which thoughts I will give energy to.
Now I can spend days without checking it
– set an habit to avoid connecting as soon as week up (same for emails)
– I deleted simply my Instagram app