Use Atomic Habits to Break Free from Bad Social Media Habits

Throughout the recovery process, we discover that some daily habits may seem harmless to others but can be harmful to someone in recovery. Social media use is one of those habits. In this series of posts, I’ve been describing how to apply the principles outlined in the book Atomic Habits to your life. These principles can help you form good habits and break bad ones. This post specifically explores how to change your social media habits, which can aid in breaking free from porn addiction. Atomic Habits, written by James Clear, emphasizes that small, consistent changes can lead to significant improvements in your life when applied consistently.

The Connection Between Social Media and Pornography

It’s no secret that social media is one of the biggest gateways to pornography. An unsuspecting user can be bombarded with Instagram models, seductive Facebook friend requests, and sensual YouTube videos. I remember the last time I created an Instagram account. When I first opened it, my feed was filled with scantily clad women and “fitness models.” This mix was accompanied by various other content creators. Understanding the nature of pornography addiction, I knew I couldn't leave my account like that.

Fortunately, I know enough about technology to realize that I can influence my feed by following accounts related to my interests, like technology or anime. However, imagine if I weren’t aware of how to control what appears in my Instagram feed. I could have easily found myself doomscrolling through hundreds of Instagram models and fitness influencers, filling my mind with images and videos that could lead to a relapse. Unfortunately, this has happened to many well-meaning individuals who simply wanted to use these platforms.

The good news is that there is a way to break free from these social media traps and regain control of our minds. Remember, social media algorithms aim to feed you content that you “enjoy” to keep you on the platform. If you’ve struggled with porn use, and the algorithm detects that you enjoy seductive content, it will feed you more of it. This is why addressing social media habits is essential for breaking free from porn. Social media acts as a gateway for porn use, but you can close that gate by changing your social media habits using the four laws of behavior change.

How to Apply the Four Laws of Behavior Change (Atomic Habits)

Law 1: Make it Invisible

• Identify social media triggers that lead to urges. The first step in making social media use invisible is identifying what parts of it trigger you. What content leads you to explore things you shouldn't?

• Practical steps to make triggers invisible:

- Audit your feed and unfollow any accounts that trigger you.

- Unfollow or unfriend all “Instagram models,” “fitness models,” or ex-girlfriends—whatever or whomever triggers you.

- Move apps off your home screen.

• Stop using social media altogether.

- Social media addiction is real. We are trying to break away from addiction. Remember, we are created to be free, not addicted.

- Uninstall your social media apps and don’t return to them until you reach sobriety. That’s what I did, and it helped me achieve a full year of sobriety.

Law 2: Make it Unattractive

• Reframe porn and triggering content as obstacles to your deeper goals.

- Write down how social media holds you back from reaching sobriety and how it interferes with your larger life goals.

• Track the time you spend on social media and compare it with the time spent on activities that enhance your life, relationships, or friendships.

• List the negative consequences of relapsing and keep them in mind.

  
  

Law 3: Make it Difficult

• Use digital tools to limit the time you spend on social media.

- For example, use an app to restrict your time to 15 minutes a day or less.

• Add all social media sites to the block list of a content filtering app or blocking app.

• Consider deactivating your social media accounts altogether.

  
  

Law 4: Make it Unsatisfying

• Create a punishment for yourself whenever social media becomes a gateway for a relapse.

- For instance, if you use Instagram and find yourself looking at “fitness models,” then you must abstain from using social media for two weeks.

• Implement a three-strike rule. If you relapse three times using social media, delete your account and block the installation or use of the app.

• Schedule regular check-ins with an accountability partner to discuss your social media use and review what you’ve been viewing. Create an environment where unhealthy social media habits are exposed and addressed.

  
  

Change Your Identity

Do you want to become more present in your relationships, more focused at work, and experience greater internal peace? To achieve this, you must change your identity, starting with small changes. Becoming someone who isn’t controlled by their urges and desires is challenging but possible. By focusing on applying these four laws of behavior change to social media, we can chip away at the old version of ourselves and create a new one. Someone who is:

“The kind of person who doesn’t let algorithms control them.”

"The kind of person who doesn’t let pornography control them."

Conclusion

By applying Atomic Habits principles to social media, you create an environment that supports freedom from pornography by improving your daily habits. Real change begins small—unfollowing one account, blocking one site, or replacing one bad habit with a good one. Limiting social media use may seem minor, but it can significantly impact your sobriety and positively affect your mental and emotional well-being.

Reflection Questions

What’s one change you can make today to shape your habits for freedom?

In what ways has social media hindered your sobriety?

Which social media apps have shown you adult content or pornography?

What are some things that are harmless to others, but can be harmful to your sobriety journey?

How can you make sure your social media habits are exposed?