In this episode, Sam gets a wake-up call about her social media habits, and explores how (and why) Big Social gets and keeps our attention. Then, she explores the impacts of social media on our mental and physical health, as well as our interpersonal relationships.

In the second half of the episode, Sam outlines 10 actionable strategies for reducing your screen time and changing your social media habits.

Key moments:

00:34 Sam reveals her alarming amount of screen time

01:30 How much of the year we spend looking at screens

02:39 How did we get here?

03:14 How and why social media are designed to keep us online

05:32 The impact of social media on our mental health

06:59 Find out if you have a social media addiction

07:34 Harvard study that explains social media addiction perfectly

09:30 The impact of social media on our physical health

10:02 How social media is causing major diseases

10:56 The impact of social media on our relationships

12:52 So now what?

13:39 10 strategies to stop doomscrolling

14:39 The location of your apps matters

16:32 The role of color

18:09 What you should be doing right before bed

19:49 Stop doing this with your phone (we all do it)

21:31 A good in-app hack

22:31 Can you do this anti-screen exercise?

24:43 Change this setting right now

26:40 Two types of goals you can set to help reduce screen time

28:46 The surprising way your calendar app can help

30:14 Anti-screen hard mode (self-reflection required)

32:45 Sam's biggest pet peeve

33:28 How to find the underlying reason why you're scrolling

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