Tal Gur has been a world traveler since the age of 21. He lives his life dream, and inspires others to do the same by sharing life experiences from his amazing website, Below Zero to Hero.
Please join me in welcoming Tal as he helps us cope with the often overwhelming attraction to Facebook. He gives us tips on what we can do to change this habit.
Do you check Facebook every day?
Is Facebook where you turn when you are feeling bored, down or overwhelmed?
Do you often find yourself checking your account while working on something else?
Whether you’re aware of it or not, there’s a good chance you are addicted. And while Facebook Addiction may not be a recognized clinical disorder (even science needs to catch up with technology), it is not any less serious.
Don’t get me wrong, I am a fan of Facebook. Where else could I so easily connect with people I haven’t seen in years, share my worldly views, and effortlessly keep track of my friends’ activities and birthdays?
But without boundaries, Facebook can also become unhealthy and damaging. It sucks, not only time and attention, but also detracts from genuine human interaction.
I should know, as I used to spend aimless hours on Facebook. There were times when I obsessed about writing fun and witty statuses which would result in “likes” and comments. Too often, I found myself logging on more often just in case something good was posted while I was busy with other things. And once I got on I had trouble pulling myself away – there seems to always be one more thing I want to do or one more thing I want to look at.
It killed my productivity, effected my energy, and interfered with my goals. I knew I needed a change but I didn’t want to go cold turkey and quit – Facebook still had a role in my world.
Can you identify with the above?
If you do, don’t get discouraged. There is solution and it’s simpler than you think. And no, you won’t have to stand before a group of strangers to pronounce, “Hi, I’m Billy Bob and I am a Facebook addict”…
Your Facebook Habit
Facebook addiction, and any addiction for that matter, is nothing but a strongly ingrained habit that has gotten out of control. So, in order to overcome an addiction, we simply need to change the habit.
You notice I said “change” and not “break”, “beat”, or “stop”. There is a reason for that – replacing unhealthy habits with healthy ones is much more effective than just stopping them.
I know I am now entering that never, never land of broken promises about losing weight, exercising, and other unkept new year’s resolutions, but if you want to conquer your Facebook addiction, this is the best place to go.
Although changing an ingrained habit can be difficult at first, with practice and the right process, it can be accomplished.
You may be a bit skeptical about my claims and your ability to change. That’s okay. I would be too if I didn’t know from personal experience and years of research that it is possible, and often better, to break an addiction without quitting cold turkey.
Getting a Grip on the Facebook Habit
Think about your use of Facebook. What eats your time? What is important? For example, keeping up with what is happening with friends and family maybe very valuable; while trying to beat a stranger in a game maybe eating up your life minutes at a time.
In order to change a Facebook habit, you will want to set a goal. That might be a set amount of time a week you spend on Facebook or cutting back the number of times you log in.
One huge help in changing a habit is to have something else you can do when you normally would log on to Facebook or when the urge strikes. Make a list of things that you can do other than Facebook and use it whenever you need to.
Maybe you would like to:
- learn a new skill
- read a book
- spend time experimenting in the kitchen with healthy food
- explore the neighborhood on foot
- spend time with family or build community in your neighborhood
Each time you choose to do something other than get on to Facebook you are reinforcing a new habit.
But that is not enough.
Most people quit after a few days, not because of lack of willpower, but because they either lose motivation or simply forget.
Tracking progress on a daily basis will help address these two issues and lead to success. You can use a piece paper or do it online using a free habit tracker that I had developed to make my habits stick.
Cure Facebook Addiction For Good
I’m aware that I have only scratch the surface here, but perhaps that’s enough to start with. For more in depth help on getting a grip with your Facebook habit, you can download my new eBook which I have available for FREE for a limited time at CureFacebookAddiction.com. It will lead you step by step through changing your Facebook habit for good.
My goal with it is not to stop you from using Facebook, but rather to help you develop more healthy and constructive ways to connect socially through Facebook. When used appropriately, Facebook is fun and healthy and can enrich your life!
Final Words
Just for a moment imagine what you could do if you had an extra hour every day instead of spending aimless time on Facebook .
Maybe you would be less stressed and more focused, or perhaps you would spend more time with people you care about. Or, just maybe you can do something you have been dreaming about for years.
By changing your Facebook habit, you are giving yourself the gift of extra time. How you use the time is entirely up to you 🙂
Live Out The Dream!
Tal Gur is an Online Entrepreneur, Life Coach, and World Traveler who is passionate about getting dreams off the ground. You can find more about him on his blog, BelowZeroToHero.com, or on Twitter @Tal_Gur
Tal-
What a great subject to write about. Facebook computer, cell phone, texting – all of these have the potential of being addictions.
I have disciplined myself to close my computer by 6pm unless I’m on deadline and to shut down Friday afternoon until Sunday – sometimes even Monday.
There is absolutely no way to slow down, breathe, and live a calm, peaceful life unless you walk the walk- Thanks for the reminder and an important discussion. And Cathy Taughinbaugh, thanks to you for sharing Tal with us. Fran
Yes, As much as Facebook is fun and often useful there’s a life to live out there ….and it’s not on Facebook 😉 Thank you for your kind words Fran.
Have you heard of the National Day of Unplugging? It just happened this past Fri/Sat and it was the second year I participated. What I noticed this time was that while it’s easy for me to unplug from my home phone and computer, it’s a bit more challenging to unplug completely from my cell phone – where I do check Facebook numerous times a day. Am I addicted? I’d have to say yes, but my awareness has me already making changes!
National Day of Unplugging – sounds like a cool idea 🙂 I’ll def check it out!
Good advice to those who are addicted not only to Facebook, but perhaps other aspects of the internet….twitter, just being on the internet, etc. We can all get consumed with something if we don’t keep ourselves balanced. Thanks.
So true, Barbara – balance is important!
Tal,
Very interesting!! I may be a little addicted… but I try to keep balance my life. During my vacations I always unplug. I like FB for seeing family pictures, keeping up with old friends and keeping in touch with my kids. I don’t do many status updates yet I do use it daily for my business. Like everything, in moderation most things can be good.
Great post that made me think!
Thanks!
Glad you like it and thank you for your kind words Besty
Tracking progress is a great tool for breaking/changing addictions. When we are really aware of what we are doing, it can be shocking! You offered a lot of valuable advice, here. I know that I have to put limits on how much time I put on the computer. It is very easy to get lost in the maze, otherwise!
Thanks Sherie. if you want to put limits on how much time you put on the computer check out the tools I listed in http://belowzerotohero.com/eliminate-online-distractions I use some of them on regular basis.
It is important to be able to unplug…if you can’t you have a problem. FB can exhaust you if left unchecked : D. Thanks for the post!
I have found myself in that situation as well. Sometimes setting a time limit can help! Thanks for stopping by, Liz.
Hey Tal – got to do everything in moderation. I get slightly annoyed that sometimes people live their whole lives in facebook and their facebook life is so much more interesting than their real life. For example, they are so busy updating their status and responding to facebook comments than participating in the event they are at. All great tips on reducing one’s addiction to facebook!
Hi Vishnu,
We can get carried away with Facebook and it is important to look at when it seems to be overtaking our lives. That is never good! Thanks for stopping by!
Wow! What a great subject… anything taken to the extremes becomes a problem, for sure. It’s all about keeping things in balance, right? Great post, loved it.
So true Norma! Keeping things in balance is the key. Take care!
I love the part about really focusing on habit replacement instead of stopping. Facebook is such a powerful tool for connecting, but can quickly sneak in and take over precious time in our lives. I think the most important question is “What would you do with an extra hour a day?” 365 hours a year is over 2 weeks a year!
When you put it that way Chris, it sounds even more substantial 🙂
Great post! This kind of hits home for a lot of people I think. It’s really easy to get sucked in, you read something online, maybe click on a link to a related post, then see another link that looks interesting. Before you know it, the day is gone. Been there, done that sad to say.
What a great post! Anyone who uses facebook regularly knows how easy it is to spend more time on there than you intend to. Some great tips here!
I do have regularly off-line times. But I do think it is easier for me as I’m from the pre-computer generation. I grew up without the technology, whereas today’s generation are surrounded by it from birth.
I am addicted and I like it, is that wrong? Social media is my work so I have to log in daily but I have been cutting down on my personal use and limiting my personal posts per day. I am doing the outdoors thing, exercise and reading actual books not electronic ones because that is just going to encourage me to open Facebook. Now this nomophobia that NBC seems to think I have, I am still in denial about: http://www.nbcmiami.com/news/local/Cell-Phone-Addiction-On-The-Rise-150533745.html
being addicted is not necessarily wrong.. (I’m addicted to nutritional food. is that wrong…? 🙂 ). I believe being addicted is only wrong when the relationship with the addictive object becomes unhealthy,. When is it unhealthy? Well, that’s for each person to decide.. In my case, when FB interferes with my life goals I know I have a problem! 🙂
Wonderful post, Cathy, and thank you, Tal, for your generous sharing of your own experiences and methods for breaking a Facebook habit. I will definitely be following up on your work and sharing this post with others. I know, myself, I need to be more vigilant in setting boundaries of when I’ll be on, for how long and what purposes – otherwise, as you write, it can take over my life!
Hi Lisa,
Facebook can become all consuming if we let it. Take care!
Thanks for an excellent post Cathy and thanks to Tal for sharing your wisdom… You provided some really good tips on how to avoid getting stuck down the rabbit hole that facebook can provide for many. I myself need to be more mindful of when I come onto facebook, what for and for how long – thanks for the inspiration!
Hi Moira,
Rabbit hole is a great term to use for Facebook. I try and set a timer – that can help. Take care.
I am lucky I guess in that I’m only FB for business, so I have no problem unplugging. Now googling useless trivia questions, that’s an addiction!
Hi Aimee,
I can get into Googling too much as well. It’s so easy to find the answer to whatever you want to know!
I love social media and teach it all day, so for me, unplugging is a must. However, I have seen the addiction you are talking about. I once had lunch with a friend who couldn’t/wouldn’t put her phone down. Not only was she on Facebook, but was continually SHARING with our group what she was seeing on her newsfeed! I couldn’t believe it! Needless to say, she’s no longer included in the lunch group!
It can get to be too much so easily. Great that you know you need to unplug. All of us that are online, need to take a break.
This is a tough one for me..while it could be argued that I am addicted, it is also a lifeline for me….My world here in SA is very lonely and FB/internet keeps me connected and feeling like I am a part of something, that I belong…I’m almost scared to be without it really for that reason…
Hi Carl,
It does serve a purpose for connection, but I do think it’s important to take a break and have clarity about the value of having real life conversations and connections with others. Balance is the key.
This is great. I am currently at a conference and only check Facebook quickly in the morning and the again in the evening, rather than my usual practice of checking it over and over again throughout the day. I like the way this feels and, coupled with your article, am ready to make changes!
Hi Meryl,
I try and check mine a few times a day, but do limit myself, otherwise I lose site of my goals. Enjoy your conference!
These are great tips! I run a Facebook group so have to be there a few times each day to check on the group. Other than that, though, I am training myself to stay away from it on the weekends and actually get back in the habit of spending time outside.
Hi Helena,
Taking a break on the weekends is a great idea. I like to do that as well. We are all online so much, we don’t want to miss what is happening in the real world!
Great post, Tal. I loved “It killed my productivity, effected my energy, and interfered with my goals. ” Facebook can certainly do all of the above. Great strategies and paring down you time there. Thanks!
Hi Lisa,
Great advice from Tal, I would agree. Thanks for stopping by and sharing your thoughts!
I made an effort to take a break from work and social media this week…. aaahhh felt good :”)
Great Catherine. We all need to take that break once in awhile. I know it definitely clears my head. Take care.
Great tips for Facebook addiction. I think we all need tech free time…everyday and extended periods of time each week.
I agree, Anita. We all need to take break and do other things. Thanks for stopping by.
What a great post! A lot of people probably don’t think of their facebook tendencies as an addiction and this article does a really good job laying it all out. Thanks for sharing!
JoLynn Braley
The F.A.T. Release Coach
Hi JoLynn,
Tal did a wonderful job explaining why overdoing Facebook can be unhealthy. Balance is the key. Take care and thanks for sharing your thoughts.
I have been trying to find a solution to my Facebook addiction for at least 2 years while keeping my account.
I finally found a way that’s been perfect for me for the last weeks… I wrote a brief post about it with 4 steps, maybe it’ll help someone: http://www.micaelnobre.com/facebook-beat-addiction-keep-account/
Facebook suspended my account for 3 days, and it was the best thing that ever could have happened. By the second day the addiction was pretty much over and I went and deleted my account. Glad its out of my life.