What Caused My Instagram Addiction?

The term addiction carries heavy connotations, often evoking images of substance abuse. However, behavioral addictions can be just as impactful, often going unnoticed since they manifest internally rather than externally. Battling this addiction felt like a solitary journey, hidden from the scrutiny of others.

Dopamine, a neurotransmitter in our brains, plays a crucial role in this dynamic. Instagram employs algorithms that assess your interactions to deliver content likely to elicit a strong emotional response. Each time you open the app, the uncertainty of what you might see creates an addictive anticipation. Positive interactions, like likes or comments, release dopamine, encouraging you to scroll endlessly in search of that next high.

Instagram has also designed features, such as infinite scrolling, that exacerbate this addiction. The platform's intent is clear: they want to keep you engaged.

How I Managed to Break Free

The journey to quit was fraught with attempts, failures, and lessons learned. Instagram’s policy holds your account in suspension for 30 days before deletion, allowing you to reconsider. This practice complicates matters for those of us grappling with behavioral addiction. It’s akin to placing substances within reach of individuals in recovery.

During my many attempts to delete the app, I experienced frequent relapses, akin to stepping out of cold water into warmth. I tried using app blockers, uninstalling the app, and changing my login credentials, but these measures often failed when motivation waned.

Then one evening, I felt an overwhelming urge to quit once and for all. Drawing from my past experiences, I approached my laptop with a clear plan.

My Strategic Exit Plan

I understood that Instagram would not support my exit; they want users to remain tethered. Therefore, I needed a foolproof strategy to ensure I couldn’t easily return, even in moments of intense craving.

One significant hurdle was losing touch with my online connections, which felt daunting. However, I resolved to reach out to those I genuinely cared about and acquire their phone numbers instead.

Once I secured contact details for my closest friends, I took decisive steps to sever my ties with Instagram:

1. Unlink Facebook: I started by disconnecting my Instagram account from Facebook, which was straightforward.
2. Change Credentials: I then changed my password to a random, complex string, ensuring I wouldn’t remember it. I applied the same approach to my username.
3. Alter Email: I generated a temporary email and made it my Instagram contact, subsequently deleting my real email from the system.
4. Two-Factor Authentication: I set up a two-factor authentication link, then deleted the app’s knowledge of it. This way, even if I managed to bypass the first barriers, I’d be unable to authenticate my access.

Finally, I initiated the account deletion process. When the 30-day warning appeared, I felt relief instead of dread.

Since that night, I have not logged into Instagram. Although it hasn't been a full 30 days yet, the fact that I've lost track of time is reassuring. Unlike previous attempts, where I marked deletion dates, this time feels different.

I confirmed I could no longer access my account, and despite my data remaining on Meta’s servers, I have no way to retrieve it.

What’s Next for Me?

With countless hours reclaimed from mindless scrolling, I’ve turned my focus to writing. I began publishing on Medium earlier this year, and each story brings me greater fulfillment. I’m also building a Twitter presence to connect with an audience interested in my short-form insights.

I no longer view Instagram as an addiction and feel victorious after a year-long internal struggle with this detrimental social media platform.

To anyone reading this who is contemplating a similar journey, I encourage you to persevere. My experiences demonstrate that it is possible to escape this cycle. I hope the strategies outlined here will assist you in detaching from Instagram.

Never lose hope—I believe in your ability to overcome this. If you know someone who could benefit from this narrative, please share it with them compassionately.

This is one of my most personal and extensive stories shared on Medium. If you found value in it, consider subscribing to my newsletter, Fundamentalised, where I discuss productivity and creativity techniques to enhance your work.

P.S. While Instagram serves many positively, it had a significantly negative impact on my life, prompting a year-long battle to remove it. If you don’t feel similarly affected, this isn’t a directive to delete the app, but rather a recounting of my journey and insights for those struggling with similar issues.