Consumption, we all consume something daily whether that is food, purchasing products, or media to name a few. When someone consumes too much junk food, you may see it through the deterioration of their physical health. You could possibly see that one consumes too many products if their closet is filled with clothes that they don’t even wear all that often. Media doesn’t have a palpable limit where you can easily say, “Okay, that’s enough,” because it’s essentially a never-ending flood of easily accessible information right at your fingertips (literally).

So, if you think that you don’t take in too much media, you might want to think again.

How much is too much?

Your daily screen time and how much time you spend on social media/the internet heavily coincides with each other, because usually, if you’re on your phone then you’re on one of the two. If you really want to know if you spend too much time on the internet, then you should start by looking at your screen time and seeing what your daily hours are. According to the National Heart, Lung, and Blood Institute (NHLBI), “…screen time at home should be limited to two hours or less a day.” If you’re way over two hours of screen time daily, then you might want to think about reducing it.

How does it affect you?

Taking in too much information at one time can “…overstimulate the brain’s reward center and, when the stimulation becomes excessive, can trigger pathways comparable to addiction,” according to Yale Medicine. Addiction can come in many forms whether big or small, and addiction to social media is very real. It works similarly to being addicted to a substance. For example, some people can find themselves wanting to stop intaking harmful substances, but they just can’t, this can be the same for people who are addicted to social media too. Addiction can take up so much of your life without even realizing it until it’s too late to fix it. This is why it’s important to catch yourself early.

How can you cut down your intake?

Now that we’ve gone over how to identify overconsumption and how it affects you, what about trying to rectify the damage that’s been dealt? Here are a few suggestions on how to help.

1. Set a time limit on apps. This method is very simple and effective, especially if you get an app that sets a timer and holds you accountable.
2. Find a hobby that you enjoy. Typically, people go to the internet for a quick way to have fun, work for it instead! Read a book, paint, go on a walk, anything that keeps you active, even if it’s just your brain. This gives you something fun to do and makes you feel more accomplished in the long run.
3. Disable notifications. Constantly checking your phone for notifications can lead to a cycle of checking…checking…and more checking, until you finally see a notification pop up and then once again waiting for the next one. Try turning off your notifications to have less attachment to always looking for notifications.
4. Delete apps. It may be easier said than done, but deleting an app that takes more of your time than you’d like is a great way to remedy overconsumption. Once you let go of your reliance on that app, you can create a healthier attachment to it later if you decide to download it again.
5. Take breaks often. Next time you open up TikTok or Instagram, try taking breaks from scrolling every 30 minutes or so. Stretch, drink water, walk around your room, do something else to occupy your time.