How I broke my Facebook addiction (without going off the grid)

So I was addicted to Facebook. Like, really addicted. While at work, anytime I found myself stuck on a problem I’d immediately open a new browser tab just to zone out by reading the latest posts from friends and from any of the dozen groups I had subscribed to. I was living in a cycle of shallow, getting easily overwhelmed by my work and taking quick escapes before I had to think too hard about anything. I was like a rat with a button – just going to Facebook was giving me small dopamine hits, so I kept going and kept going.

I was also addicted at home. Facebook was always the most used app on my phone. I got on immediately when I woke up in the morning, I’d scroll as I walked my dog three times a day, and I’d zone out while I ate dinner. Hardly an hour would go by in my life when I didn’t check Facebook at least once.


I knew something had to change. I was addicted. But at least I had taken the first step: admitting I had a problem. Now I just had to do something about it.

My goal was not to complete quit Facebook, nor did I want to go cold turkey. My only goal was to stop turning to Facebook any time I was feeling an emotion. Instead, I wanted to feel the emotion, to experience discomfort, push through it and grow from it.

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