A new lawsuit filed against TikTok claims that the social media platform has intentionally been designed to be addictive for children and teens

Can't Stop Scrolling? Experts Share 6 Ways to Use Social Media Without Getting Addicted Here's what psychologists recommend for using social media in healthy way

A new lawsuit filed against TikTok claims that the social media platform has intentionally been designed to be addictive for children and teens

• On October 8, attorneys general from 13 states and the District of Columbia filed suit against TikTok, claiming that the social media platform has intentionally been designed to be addictive for children and teens.
• The TikTok suit and a similar 2023 lawsuit against the parent company of Instagram and Facebook have sparked a conversation about the harms of social media for everyone.
• Psychologists share their advice for using social media in a healthy way, including setting time limits, avoiding screens before bed, and using apps more intentionally to reap their benefits.

On October 8, attorneys general from 13 states and the District of Columbia filed suit against TikTok, claiming that the social media platform has intentionally been designed to be addictive for children and teens. The lawsuit follows a similar one filed last year by 41 states and DC against Meta, the company that owns Instagram and Facebook.

The lawsuits have sparked a conversation about the harms of social media. For its part, TikTok said that it disagrees with the lawsuit’s claims, “many of which we believe to be inaccurate and misleading,” and argued that the platform provides features such as screen time limits.

But Nicole O’Donnell, PhD, an assistant professor in the Edward R. Murrow College of Communication at Washington State University specializing in media psychology and health promotion, told Health that social media could be powerfully alluring for kids and people of all ages. She said it keeps us hooked because the algorithms engage our brains. 

“They operate on a variable reward system, offering unpredictable but rewarding content, similar to how slot machines work,” O’Donnell said. “This unpredictability triggers the brain’s reward system, making it tough to resist checking again and again.”

Social media addiction isn’t an official diagnosis, but there are a few typical hallmarks marking compulsivity related to social media. They “include an inability to control the time spent on these platforms, despite wanting to cut back,” addiction psychologist Natalie Feinblatt, PsyD, told Health. “This behavior often has a negative impact on an individual's ability to function in key areas of life, such as work, school, or personal relationships.” Children and teens may have poorer academic performance, become withdrawn socially, and have difficulty regulating emotions. 

Finding a balance for your own (or your child’s) social media usage may be challenging, but it’s not impossible. Here are healthy ways to use these platforms, according to experts.

Establish Time Limits

The best strategy for minimizing addiction risk may be the most obvious: set time limits on your engagement. If you find tracking and restricting time spent on social media challenging, various tools can make it easier. Feinblatt recommends using apps such as OffScreen, SelfControl, and Stay Focused to enforce your desired limits.

If you don’t want to go the tech route, you can also try a more old-school approach. When you log on, set a timer for a brief duration, such as 10 minutes. Consider using an alarm that requires you to get up to turn it off, which can break your concentration from your screen.

Make Bedtime Screen-Free

According to Petros Levounis, MD, chair of the Department of Psychiatry at Rutgers University, some of social media’s most insidious effects happen at bedtime. “The sleep deprivation associated with social media is where we’re seeing the most harms,” he said. A 2020 study, for example, found that social media usage at night led to more sleep problems in young adults. 

Levounis said poor sleep has all kinds of adverse consequences for health, like weight gain and an increased risk of cardiovascular issues.

Nighttime boundaries are critical for safeguarding sleep—for both adults and children. Levounis suggests silencing or turning off notifications and removing phones from your or your child’s bedroom at night to prevent addictive behaviors and promote restorative rest.

Create Social Media-Free Spaces

Your physical environment can serve as a cue for your social media usage. Levounis recommends designating spaces in your home where social media is off-limits. For example, keeping TikTok and Instagram out of your dining room allows for face-to-face conversation during mealtimes. You can also make your vehicle a social media-free zone for the whole family. 

Do In-Person Activities

According to an August study, Americans increased their time spent at home by one hour and 39 minutes daily between 2003 and 2022, which may lead to even more time on social media. But the more we get into the “real” world, the less time we have to be glued to devices. 

“Replace time spent on social media with engaging activities,” recommends addiction specialist Fiona Dowman, DClinPsych, of Purple Bridge Psychology.

Replacement activities could include everything from taking a knitting class to meeting friends for dinner. Better yet, head outside to reap the extra health benefits of the outdoors.

“Being in touch with nature is something that’s very beneficial for mental health and helps reduce the chances of being addicted to social media,” Levounis said.

Try a Digital Detox

Sometimes, getting on track with social media use may require a more dramatic reboot. “If setting limits doesn’t help, consider taking a ‘cold turkey’ break for a set period—such as one week or one month—to reset your habits,” Feinblatt said. 

A 2023 study found that people who took a two-week social media detox experienced lower rates of smartphone and social media addiction. Participants reported better sleep and greater satisfaction with life, stress, and relationships.

Use Social Media for Its Positives

Despite its potentially addictive nature, social media can serve many positive purposes. “Social media allows individuals—especially those in marginalized or isolated communities—to connect with others who share their struggles, fostering a sense of belonging and mutual support,” Feinblatt said.

Getting the most out of these apps might simply involve using them more intentionally. Consider what benefits you’d like to reap from social media (such as getting support for a chronic condition, finding new recipes, or keeping up with a few close friends) and curate your feed accordingly. This strategy applies to kids, too. “Actively encourage kids to use social media to build friendships, socialize with peers, and expand their horizons,” Nathan Carroll, DO, chief resident psychiatrist at Jersey Shore University Medical Center’s Department of Psychiatry, told Health.

This story originally appeared on: Health News - Author:Sarah Garone, NDTR