As you begin working on combating your social networking addiction, you should first work to understand your social media usage. Take some time to review your posts from the past week or month. Write down how many things you posted in order to assess their frequency. Consider whether all the things you posted were necessary.

For instance, if you posted about a meal you had or about going to get a haircut, consider whether or not posting those things brought you or anyone else any joy or contentment.;
, If you are unsure of the extent of your addiction, you can determine how much time you spend by tracking your usage. Make a tick mark in a notebook each time you check a site. A more advanced and accurate way to determine usage, however, is to download an app designed to do so. Apps like QualityTime keep a count of how much time you spend on each social media site.Decide how much social media time seems reasonable; if you are exceeding that, it’s time to cut back.
 Consider the times when others have constantly made comments to you about always being on social media. Think also of the times that you find yourself unable to keep up with your responsibilities. If you notice a pattern, then it is time to admit that you have a problem. Make a pact to commit to improving your situation. Remember that overcoming your denial and acknowledging your problem are the first steps.

Take a break from your social media for one hour and assess how you feel. If you feel jittery or nervous, you might have an addiction.
 Sometimes a social media addiction might arise out of having little to do or out of a need for attention or connection with others. Take some time to write down your thoughts about this to explore the root of the problem.After assessing the roots, develop a plan to address it. If your issues stem from boredom, then find fun things to do offline.
 For some, the desire to use social media constantly might feel beyond their own control. If you feel that you are unable to escape from the addiction, seek help from a therapist trained in that area. There are also support groups available for people struggling with the same or similar issues. It can be helpful to feel that you are not alone in your addiction and to discuss potential solutions for the problem.Remember that there is no stigma in seeking help.
Review your past posts.
Track your time online.
Acknowledge your addiction.
Reflect on your need for social media.
Seek outside help.
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