This document discusses social media addiction and provides tips to manage it. It explains that social media platforms use triggers, actions, and variable rewards to create addictive behaviors by satisfying feelings of acceptance, attractiveness, importance, and inclusion. It then lists several tips to manage notifications, log out of distracting apps, remove apps from easy access, and lower engagement rates on platforms. The final tip encourages doing activities that make you forget to check your phone.

4. The
Model

6. 1 2
34

7. External
Trigger
Trigger
2
34

10. Action
34

12. Variable
Reward
4

15. ?

18. • Feeling
• Feeling
• Feeling
• Feeling
accepted
attractive
important
included

20. • Relevent
• Cool/funny
• Great
• Just
info & news
videos
articles
memes

22. • Personal
• Acquiring
•
•
gratification
skills
Completion
Competence

23. Investment

27.  Manage notifications
 Log out of distracting apps

28.  Manage notifications
 Log out of distracting apps
 Bury the app few scrolls
away
 Get the phone out of your
reach

29.  Manage notifications
 Log out of distracting apps
 Bury the app few scrolls
away
 Get the phone out of your
reach
 Be aware that what you
are chasing here is just an
ancient illusion of survival

30.  Manage notifications
 Log out of distracting apps
 Bury the app few scrolls
away
 Get the phone out of your
reach
 Lower the rate of your
engagement on the platform,
likes, comments…
 Be aware that what you
are chasing here is just an
ancient illusion of survival

32. Do More of the things that make
you forget to check your phone.“
”