By Josie Hatje
Last week, I spent 7 hours and 22 minutes on Instagram. That’s an average of one hour each day wasted on scrolling, liking and posting. What if, instead of zombie scrolling, we could use social media productively by resetting our algorithms and interacting with content that truly benefits us?
The issue of screen time is often discussed in the context of children. Research shows that Australian kids spend up to 30% of their wake time in front of screens, leading to concerns about their mental health, development and safety online. This virtual pandemic has escalated to the point of federal intervention, with an amendment to the Online Safety Act 2021 passed in December last year. Under these new laws, people under sixteen will be restricted from creating social media accounts. But what about adults? The average Australian adult spends around 6 hours and 40 minutes per day on their phones—how much of that time do you spend on social media, say Instagram?
We all know excessive screen time isn’t healthy, but I’m not here to convince you to quit Instagram or take a digital detox—after all, rawdogging your morning runs sounds like a terrible idea. Instead, I’m simply telling you to take back control.
Understanding how the Instagram algorithm works gives you the power to tailor your experience. Instagram uses various algorithms to manage different types of content, like posts, stories and reels. Overall, Instagram personalises content based on:
- your activity (likes, saves, shares and comments),
- the general popularity of the reel/story/post,
- the information about the account that posted it,
- your history of interacting with that account.
In other words, your choices shape what you see. Here’s a quick guide to optimising your Instagram screen time for maximal productivity.
Step 1: Define your Instagram’s purpose
First, you need to figure out what function your Instagram should have. Do you use it to keep up with friends, network professionally, explore new hobbies or stay up-to-date with the latest trends? Personally, I want my Instagram to act as a digital diary that I can share with my closest friends, and a place to explore DIY projects, recipes and the next best read—think #grannycore #foodie #bookstagram.
Step 2: Clean your feed
Imagine this step as a digital spring cleaning. Unfollow and remove any accounts that no longer add value to your experience. If you’re not engaged with someone’s content, like that aunt who posts a daily inspirational quote or the influencer whose content you always swipe past, unfollow them. Be ruthless, and don’t stress about the hashtags. You can no longer follow them anyway. If you’re worried about consistency, come up with some rules. My number one rule is: if we don’t regularly interact in person and aren’t childhood friends, you’re not making it onto my follower list. Sorry, not sorry.
Step 3: Reset your algorithm
Now that you’ve set your goals and cleaned out the old, it’s time for new content. Thankfully, Instagram has a built-in feature that lets users curate their experience on the platform. To reset your For You page, go to your profile, tap the three bars in the top right corner, under the subcategory ‘What you see’ select ‘Content preferences’, and then click ‘Reset suggested content’. Done!
Step 4: Use the ‘not interested’ tool
I’ll finally acquaint you with my close friend: the ‘interested/not interested’ button. It gives the algorithm a clear signal about your preferences, and over time, you’ll see less content that doesn’t serve you. Simply press the three dots on the bottom right corner of a post/reel and mark it as something you want or don’t want to see—and yes, you can skip the reasons.
Step 5: Set a limit
Even with a perfectly curated feed, it can be tricky to stop scrolling. Instagram is designed to keep you engaged, but you can fight back by setting limits. Implement a time limit or sleep mode, and your phone will send you a friendly reminder that it might be time to set the phone aside and go to sleep. I was able to decrease my overall screen time to 4 hours and 37 minutes a week by setting strict time limits and replacing mindless scrolling with content that satiates my needs.
Step 6: Take back control
With all of these new Instagram features rolling out over the past couple of years, it’s clear that Meta (Instagram’s parent company) is aware of the potential harm social media poses to users of all ages. While some advocate for social media bans, and others believe that people should take responsibility for their own screen time, all I’ll say is that you have the power to choose.
So next time you find yourself zombie scrolling through Instagram or whatever social media you prefer, take a moment to reset your feed. You might just find that a little bit of control goes a long way in reclaiming your screen time—and your peace of mind.
Josie Hatje is currently completing her Master of Creative Writing, Publishing and Editing, while working as a Sales Coordinator and freelance proofreader. When she’s not working or studying, she drinks tea in fluffy socks and watches sunsets from her balcony.
Cover photo by Collabstr on Unsplash. Free to use under the Unsplash License.
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