Transforming the Instagram Scroll: From Distraction to Personal Growth
The Vicious Cycle of Doom-Scrolling
We all know that social media plays a significant role in our day-to-day lives. Most people use it daily, whether upon waking up, during bathroom breaks, while traveling, or before going to sleep. I was no exception. I spent a considerable amount of time on Instagram each day, watching the reels suggested by Instagram’s AI algorithm, reels shared by friends, and videos from accounts I follow. These activities drew me in and hooked me onto Instagram.
After doom-scrolling for 1 or 2 hours, my inner critic awakens, berating me for the time wasted and questioning my decisions. Negative thoughts flood my mind, taunting me with self-doubt and feelings of inadequacy. Following a mental battle with these thoughts, I decide to take action. I uninstall the app, log off from the browser, and at times, more decisively, deactivate the account. It’s a means to regain peace of mind.
The next day, exercising self-control, I manage to avoid using Instagram, and life progresses according to plan. However, starting from the second or third day onwards, my self-control begins to falter for various reasons. It could be the desire to share a good picture I took on my mobile, showcasing travel photos, or the urge to share feel-good music and best moments with my friends. Succumbing to the fear of missing out (FOMO), I reinstall the app, share the photos, and inevitably find myself doom-scrolling for 2 or 3 hours. The cycle repeats itself.
Unexpected Catalyst
During the phases of uninstalling and reinstalling Instagram, numerous positive developments occurred in my life. In February, I decided to join the gym as a means to shift my focus away from a mental low. Initially, for the first two months, the gym served as a tool to divert my thoughts from challenging issues. Gradually, it evolved into an integral part of my routine. I committed to attending the gym 4 or 5 days per week, even on difficult days. I accomplished two 10k marathons, completed a 160 km of cycling event, and shed 10 kg over 10 months. My body fat percentage decreased from 24% to 19%. My muscle mass increased. There was a significant shift in my dietary habits as well; I now steer clear of high-calorie foods such as sugar, fried items, and processed foods, opting instead for a diet rich in protein, vegetables, and fruits. Physically, I feel significantly better now.
Reflecting on these positive changes, I recently took a moment to rewind and contemplate what prompted this transformation. I traced it back to the initial phase of mental distress I mentioned earlier. Surprisingly, the main catalyst for these positive changes was the same Instagram that I had once cursed.
The Evolution of Instagram as a Fitness Mentor
After joining the gym, I began encountering amusing gym memes on Instagram, which I found entertaining and could share with my gym friends. Gradually, Instagram’s AI algorithm started presenting me with videos on effective workouts, weightlifting techniques, and the science behind muscle building, fat loss, and overall fitness. These videos proved to be both interesting and enlightening for me. Intrigued, I started following accounts that shared such content, actively engaging by liking, saving, and sharing these informative videos. It seems the Instagram algorithm adapted, learning my preferences and presenting me with more advanced content and accounts aligned with my interests.
Through this process, I gained knowledge about various topics, such as understanding calories, recognizing the significance of protein, vegetables, and fruits, and realizing the detrimental effects of sugar, fried items, alcohol and processed foods on our bodies. I also learned about the importance of regular workouts, maintaining muscle health throughout life, and incorporating simple habits like walking and using stairs instead of escalators. This wealth of information contributed to my understanding of what it means to be fit and healthy. Intrigued by these insights, I started incorporating these principles into my lifestyle, and as I shared earlier, the positive results ensued.
Turning Instagram into a Positive Force
I am not saying that Instagram played the role of a saint in my life and bestowed these achievements upon me. In reality, during the times when I scrolled for an hour, approximately 70% of the posts were not beneficial — filled with Instagram models striking hot poses, reaction videos, mediocre comedy reels, and emotional videos that had a weakening effect on me. In response, I made a conscious decision to transform my Instagram experience into a source of motivation for positive actions.
Inspired by the principles outlined in the book “Atomic Habits,” I shifted my approach. Instead of letting Instagram dictate what I loved to do, I proactively tailored my Instagram environment to motivate me towards the things I truly wanted to achieve.
Instagram Hacks for a Purposeful Experience
The positive aspect is that Instagram itself offers some hacks/features to assist me in this endeavor. Here are some initiative i am doing now:
- I took the step of unfollowing accounts that had no significant impact on my life.
2. I started following accounts that inspire me and align with my goals. For instance, recognizing the need to improve my communication skills, I explored and followed accounts focusing on communication. Now, my Instagram feed is filled with reels related to communication, motivating me to enhance my skills.
3. While scrolling, if I come across a non-useful video, I click on the “More Options” of the video and select “Not Interested.” This action helps the Instagram algorithms learn to avoid showing similar videos. Through this approach, I manage to steer clear of videos that might bring me emotional distress.
4. Conversely, if I find a video useful, I click on the “Interest” option and follow the account.
5. I’ve been taking advantage of Instagram’s time limit feature. I set a timer on the app, and when Instagram issues a warning about the time spent on the platform, I make sure to respect this feature by avoiding clicking “OK” to continue scrolling mindlessly.
Now I am using instagram daily. I am not in the cycle of uninstalling and reinstalling the app. I can connect with my friends and family, sharing my thoughts and moments daily. At the same time I am getting the knowledge I want to learn. I don’t feel like an imposter after using instagram. Because my time spend in instagram got reduced and i feel every minutes I am spending with instagram is useful.
