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just straight up deleted snapchat and instagram.....now I am active on medium (reading blogs, and writing too) then moved to X, updating what I learn and sharing it. It has also reduced my screentime from avg 8 hrs to 2 hrs now.

Sorry to pitch this amidst your post. ' DOPAMINE ' by Dr Lembke is a great book on the science of addictions. Give it a read when you can, gives you great insights

Setup time limits

except .. X, LinkedIn, and Medial

happens.

Limit yourself , keep yourself busy with other things that might have your attention for longer period of time .

I have tried dopamine detox multiple times before. My experience was nice most of the time.. During dopamine detox, i just uninstall/disable all the apps and don't use them for 1-2 weeks. It feels impossible to live without them in the first few days, but then you slowly get use to it. I try to do this once almost every month. It's awesome. Also you should add time limits in apps and focus on using the web apps as they're bit boring to use.

I barely get on insta from past few weeks , like maybe 30 mins - 1hr ..

Just delete all social media.

I first deleted Instagram and stayed off it for two weeks. Then, for the next 30 days, I used it for just 10-20 minutes a day. After that, I didn’t even feel like using it anymore. For the past six months, I’ve been using it for a maximum of 30 minutes a day and that too only when needed. Advice: Whenever you feel like using it just keep your phone in the room and go outside for some time It works for me too.

use instagram on chrome and uninstalled app , helped me to skip reels. Also back to reddit noways more

no u cant win from it that zuck bitch has made so addictive ...u have to delete it ...and focus on something else .. distract urself with badminton, cards, outing , after ur screentime I can surely say that u will be not be able to read books...so read it. or study on mobile but delete the insta

Use "I Am Sober"App definitely gonna help you sm! Just do it and stay consistent

Uninstalled Instagram yesterday, trying gain back my retention to normal.

Hit Gym Neha. Rest you'll figure them out

i deleted instagram app and set screen time goal widget on wall paper.

Its kind of difficult, isn't it ? when you cutoff instagram. you'll get non-social which is also not a good thing in this era. if you don;t watch reels, maybe you'll missout trends and then you'll not be able to vibe with your friends or missout some important information on instagram ! so how do we cope up with that ?

Deactivate...... It may help to reduce habit

Dont get addicted to yt shorts tho...

9+ is quite unhealthy. Why don't you switch to reading fiction or incorporating yoga? If it doesn't sound boring to you.