It was Friday afternoon, and like many weekends, I picked up my phone just to take “a quick look” at Instagram. That quick look turned into half an hour of endless scrolling. At the same time, I opened my laptop to finish some unfinished work, but every few minutes I would jump to Telegram and then back again. After two hours, neither my work had progressed nor had I enjoyed myself. Just more tired and guilt-ridden than before, I said to myself, “Why can’t I get a grip on my time?” Right there, I realised I had fallen into the trap of three big predators: social media, multitasking and procrastination. This article is the result of my efforts to break free from these traps.
Social Media; The Architecture of Addiction
The designers of social media have hired the most skilled psychologists to make their product as addictive as possible. Every time we scroll down, we see new content and our brains receive dopamine – the same substance released in gambling and drug use. Research has shown that excessive use of virtual space is associated with reduced concentration, increased anxiety and feelings of emptiness [15]. I myself remember days when, after hours of scrolling, I couldn’t recall anything specific – I just felt I had burned my time. The way out? I decided to check social media only twice a day, 15 minutes each time. I removed the extra apps from my phone and now only use the browser version. I turned off notifications. Believe me, after one week I felt an amazing lightness.
Multitasking; The Illusion of Productivity
Most of us pride ourselves on being able to do several things at once. But neuroscience tells us that the human brain simply cannot focus on two complex tasks simultaneously [16]. What we call multitasking is actually “rapid switching” between tasks. Every time we jump from one task to another, we waste mental energy and lose our focus. I remember when I used to write emails and attend an online meeting at the same time – I did both poorly and with mistakes. The solution is simple: single-tasking. At any given moment, focus on only one task. Try the Pomodoro technique: 25 minutes of focused work, 5 minutes of rest. The result is astonishing.
Procrastination; Rooted in Fear and Perfectionism
The third trap is procrastination – putting things off. Many people think it is laziness, but research shows that procrastination is rooted in factors such as fear of failure, perfectionism, lack of clarity of purpose, or exhaustion [17]. I myself have postponed many important projects to “later” because I was afraid I wouldn’t do them as well as I should. I found the cure for procrastination in three strategies: First, break large tasks into small steps. Take the two‑minute rule seriously: if something takes less than two minutes, do it right now. Second, set a precise start time. Instead of saying “I’ll do it later”, say “I’ll start at 10 AM”. Third, before you start, remove all sources of distraction.
From Enemy Time to a Kind Companion
Overcoming these traps is not possible overnight. The first week is hard, but patience and persistence are the keys to success. Take one small step every day. After a while, you will see how time transforms from a fleeing enemy into a kind companion [18]. And this is the greatest achievement: not doing more things, but living a life that is in harmony with our true values.
References
15. Mohammadi, A. (2021/1400 HS). Virtual Space and Mental Health. Tehran: Nashr-e Ravan.
16. Khanlari, S. (2020/1399 HS). Cognitive Neuroscience. Tehran: SAMT.
17. Ahmadi, R. (2019/1398 HS). The Psychology of Procrastination. Qom: Nashr-e Ma’aref.
18. Rezaei, M. (2022/1401 HS). Value-Based Time Management. Isfahan: Nashr-e Kamal.
