How do I stop scrolling on Facebook when I know it's time to do something else?

[DirtyBoots]

I get stuck on Facebook even though I'm watching the time. I tell myself it's time to get dressed. I need to do important tasks before I head to work in the afternoon, or else they won't get done. But my desire to see what's next wins. How do I overcome this?

[Southpaw]

Find yourself a content blocker like the Cold Turkey App. Set it to block access at the times of day that you need to be doing something else. That may help you break that habit because you literally won't be able to open the page or app.

For the times that you want to look and don't have a regular routine to complete (like getting dress), set an annoying alarm in an another room so you have to hear it go off for a while before you can turn it off. That might help you reflect enough to turn off the app.

Its hard to break that habit so praise yourself every time you manage to pull away, and don't be too hard on yourself when you don't!

[Ampersand1]

Ive learned that this same issue for me falls a bit more under the category of "time blindness" than anything else. The other poster has really good points but I lack the self-discipline to keep going. Instead, ive found a trick. I bought a Time Timer clock thing after reading that "visualizing" time ticking away makes a huge difference for people with ADHD or ADD. I just have to make one decision: how much time can I give myself? I set my little timer, and then I glance at it every now and then. It probably has some science to why, but it makes pulling away much less painful when the time finally runs out.

Only thing i don't like is that the beep sound is too loud on it! Ive been wanting to try and fix that someway but havent bothered solving that yet. Good luck!!

[Newcassie in reply to Ampersand1]

If you can find where the sound is coming from, just put some layers of tape over that speaker spot. It does help!

[Ampersand1 in reply to Newcassie]

Like plain clear tape or any kind you recommend? Sounds great, will try tomorrow!

[Newcassie in reply to Ampersand1]

plain clear tape could help. If that’s not enough you might try electrical tape. It comes in lots of colors other than black if you want it to ‘blend’ in.

[Ampersand1 in reply to Newcassie]

Maybe mine is goofed. I need to completely disassemble it I think. Even when I tried different tape over the sound hole, it comes out in pretty much every direction at the same volume. So I need to channel "Ant-Man" energy and go deeper...

[F_RN_Dx_at_39]

Delete the app. Call or text your friend instead.

[DW44]

I had this problem. My solution was simple - I deleted the app and blocked it on my laptop! I still allowed male access on my phone through the website which wasn’tso user friendly so I solely started spending less and less time online until I know rarely go on, literally every few months 😂

[Ampersand1]

DirtyBoots I know deleting the app sounds kind of extreme, but what I did was not delete my Facebook profile, but instead, I removed the phone app and turned off as many notifications and emails as possible on my account settings. Then whenever you feel you must go check it out, open up a web browser and go to Facebook. The mobile web version kinda sucks and doesn't cause me nearly as bad of dopamine addiction that would've previously hooked me in completely on the App.

If depriving yourself completely doesn't feel like an option, try this out. Now, my only struggle is I just have to convince myself to do this for Instagram, which is basically a FB substitute. But it's good at least that I don't have both Instagram and Facebook keeping me in bed when I'm supposed to be getting dressed.

Good luck!

[Knitting20projects]

I had to get off all social media. Might not be the right choice for you though. Best wishes. It’s hard.