Do you know that feeling when your news feed seems to “read your mind”?
This is not paranoia. Social media algorithms analyze not only your likes, but also your activity time, pauses when scrolling, even the frequency of screen touches.
For example, if you're glued to a sneaker ad at midnight, the system will flag you as a target for "hot" limited-time offers.
This provokes impulse purchases - you are afraid of missing out, although a minute ago you didn’t even think about these sneakers.
Blogger Jake from Chicago confessed how he lost 6 hours a day over the course of a month, scrolling through endless short videos.
"I deleted the app, but another platform got me hooked on the same thing - abrupt transitions, loud music, intrusive hashtags. It's like a trap: the more you watch, the harder it is to stop."
These algorithms work like slot machines: you pull the lever (scroll), hoping for a win (a new meme or idea), but all you get is a surge of cortisol and a feeling of emptiness.
How to protect yourself?
- Black and white screen – the lack of color reduces the emotional response, making the content less attractive.
- The Three Questions Rule – Before you scroll, ask yourself, “Why am I here? What am I looking for? How much time am I willing to spend?” This breaks the automaticity.
- Physical barriers – For example, put your phone in another room while you work. The harder it is to reach, the less likely you are to be tempted.
One of the algorithm developers once admitted:
"We designed systems that were mildly addictive. Now they've become attention-consuming monsters."
Your job is not to feed them. Start small: 10 minutes instead of an hour today, conscious scrolling tomorrow.
In a week, you will notice how your brain stops demanding a “dose”, and life is filled with real events, not digital mirages.
