By Jerusha Mather: How can we reduce our dependency on social media

Our generation loves social media. Whilst it’s an excellent tool for forming meaningful connections and influencing and manifesting your creativity, it is highly addictive and time-consuming. People spend way too much time on social media platforms. 

I’m a busy PhD student and can get overwhelmed by the work I have to do. Recently, I had a self-revelation to challenge myself to minimise my social media usage. I thought this would help maximise my productivity and organisation. 

Here are some suggestions that have worked for me: 

Delete social media apps on your phone – I only have Instagram on my phone. That’s it. It helps me avoid becoming too overwhelmed with content from different applications. 

Unfollow individuals who are most distracting to you on the social media apps you have on your phone – This is very hard to do. But if you are a busy person and want to stay more focused on tasks, do it. Good friends will understand your priorities and respect that.

Keep different social media apps for varying purposes – For example, you may use Instagram for following content that inspires you and Facebook for connecting with people you love. That way, you don’t overwhelm or pressure yourself too much.

Stop scrolling and add something different to your schedule – You may want to try and go for a stroll and get some fresh air or try some Pilates. Cook a delicious meal. Try a massage. Do something you haven’t done before. You may find a new hobby. Get your legs moving. Do something fun. 

Work with a counsellor, coach, or mentor – If you need extra support, there’s no harm in seeing someone that can keep you accountable. They can help you develop a structured timetable and keep you inspired and empowered to make the right choices. 

Do some self-reflection – Ask yourself why I am doing this. What’s the purpose behind my actions? Am I helping myself? Am I helping others by doing this? Question everything and reflect and meditate on the answers.

Social media is almost undeniably unavoidable. But by focusing on your productivity goals step by step in actions, you can master decreasing your social media usage and have more energy for other things. Break it down. Take little steps to significant victories. 

I hope these tips help increase your productivity and life skills. 


By Jerusha Mather


About the author

Jerusha Mather is completing her PhD at Victoria University. She is investigating strength training and non-invasive brain stimulation in adults with cerebral palsy. Jerusha received a career development grant from the Cerebral Palsy Alliance. She is a recipient of the Bridge Create Change Award and the prestigious L’Oréal -UNESCO Women in Science mentee program. She was also an outstanding finalist in the Women’s Agenda Leadership Award (in the Health category) and is a profound motivational speaker and poet who recently published her poetry collection ‘Burnt Bones and Beautiful Butterflies”. She is also a leading disability activist, particularly for medical students with a disability, inclusive immigration, and accessible packaging and fashion. The Australian Academy of Sciences acknowledged her as one of the STEM change makers. A portrait of her is on Questacon ( the National Science Centre) as one of the most outstanding female role models in medicine. Her petition on regarding increasing accessible packaging received over 13,000 signatures. In her spare time, she enjoys music and travelling.

0 0 votes
Article Rating
Notify of

Inline Feedbacks
View all comments