Reducing my time on Social Media

Dive: Break Diver - Habit Breaker
Description: Has broken a bad habit
Level: Level 1
Level Requirements: Has reached Day 7 of a 21-day habit-breaker program, formal or personal
Certified On: Nov 16, 2025

Editor’s Note: On all dive certifications, we try to edit the writing as little as possible to preserve authenticity, personality, and writing style. We typically fix spelling errors, but minimally modify grammar and sentence structure (just enough to ensure readability).

Name: Russell Grant Break Diving Level: Level 1 Number of Certified Dives: 7 From: New Zealand In: New Zealand

1. When and Why Did You Decide to Pursue This Dive At This Level? What was your inspiration and motivation?

I decided to start this dive on the 15th of May, 2025. I found that I was spending too much time on social media, looking at motivational videos on Youtube instead of taking action to improve my life. I mistook consuming self improvement social media content for actually making progress. I need to get back on track.

2. How Long Did It Take For You To Accomplish This Dive At This Level From The Day You Decided To Pursue It, And Why Did It Take That Long?

It took me two weeks to accomplish this level of the dive. I had to monitor my screen time and resist the urge to look at self improvement Youtube content while I was engaging in other activities like looking different employment opportunities. While monitoring my social media consumption, I looked at the titles and subject matter of videos that I watched. By becoming aware of my habits and how much I consumed, I tried to engage the subject matter more by using my notebook to write down my thoughts on the matter and how it applied to me and my situation. By using my notebook, I avoided using my phone, which was my gateway device to using social media.
It took me this long to achieve my goal becuase I had to consistently maintain my new habits and record the metrics of my new milestone.

3. What Was The Hardest Part About Achieving This Particular Dive Level?

The hardest part about acheiving this dive level was becoming metacognitively aware of the habits and triggers that I have which prompt me to consume this much social media. Once I became aware of my triggers and the amount of social media that I consumed, I had to substitute different tools to occupy my time and mental energy for the devices that I used to engage in social media. For the phone, I substituted a notebook to npte down relevant thoughts or dvelopments, and a voice recorder to record longer form thoughts so as not to engage the many functions on my phone.
This helped me to personally relate to the material and subjects that I was endevoring to improve in. For example, trying to get metacognitive about my thpught patterns, triggers and how I react to different situations.
To substitute for my computer, I also used the notebook, as well as a larger pad to note down thoughts that required diagrams or other visual references.
The biggest part was recognising the almost addictive need to be able engage in social media to scratch the itch. The biggest realisation was that I needed to engage in the content with my own thoughts and convert it to my own situation. Not to blindly consume it and not engage it and apply it to my own situation.

4. What Was The Easiest Part About Achieving This Particular Dive Level?

There was no easy part of achieving this particular level. The first 7 days were the hardest as I was not aware of the real extent of how much I used social media. How I had come to unconsciously rely on it to spoon feed my popular pysch self improvement rhetoric, instead of engaging in the subject matter myself and applying it to my own situation.
The biggest part is finding out what your social media consumption habits are, what conscious and sub-conscious goals or needs are you trying to satisfy or placate by watching this type of social media. A big part of it is recognising how your social media consumption affects your dopamine levels. Your social media consumption can adversely affect your dopamine levels.

5. What Is Your Advice For Someone Who Is Pursuing This Dive And Level?

My advice for someone undertaking this Dive with Social Media consumption Habit Breaking is in ......... parts. Firstly, take notes to accurately record the exact time periods and lengths that you consume your social media. That way you can find your habits, your triggers, what goals you are trying to achieve or placate. Then, get the tools to substitute the devices that you would normally use. For me, it was a pocket sized notebook that I got from officeworks to write down my thoughts, ideas and developments. Then, a voice recorder to record longer form thoughts and engagements in the subject matter and the material. Finally an A4 or A3 sized note[ads to make notes about items that required diagrams, flowcharts or longer form written notes about the material.
Next, keep a note of your screentime and record them daily, so that you can see how much difference 7 days to 14 days can make.

6. What Are Some Of The Best Resources You Recommend to Those Pursuing This Dive At This Level, And Why Do You Recommend Them? Please Include Relevant Weblinks, If Applicable.

Pocket sized Lined 240 page notebook with study cards.
Olympus VN-541PC
A4 oor A3 sized notepad.

Resource 1: Screen time monitor app. - This is a Screen time Monitor app.

Resource 2: Digital Detox article - This is an article that can help you to monitor and handle your readjusting your social media habits through Digital Detox.

Resource 3: -

Resource 4: -

Resource 5: -

7. Tell Us A Story Of One Of Your Adventures While Pursuing This Dive (At This Level).

While I was going thorugh the process of adjusting my Social Media Consumption habits, I have engaged more in the self assessment practices and worked on myself. It has helped me to become more metacognitive about my thought habits, social media thought habits, my triggers, and reactions to different situations. This helped me to become alot more self aware and worked to reduce my learning curve and increase my information retention.
This has helped me to engage with the subject material and social media content at a higher level. Then this has allowed me to increase my own self development progress alot more rapidly.

8. What Evidence Did You Submit to Prove You Met the Requirements for This Dive and Level?

I have included Stats about my current screen time over the last days. I have also included pictures of other activities that I am engaging in to get me out of my current social media habits. Specifically, Exercise and Social engagement.

9. Will You Be Pursuing The Next Level For This Dive? If Yes, Why? If Not, Why Not?

Yes, I will be pursuing this dive to the next level, Level two, which is another 7 days in the detox process. I am going to Level 2 becuase I feel that I have made significant progress in progressing in controlling my social media consumption habits. I am looking to make much more significant progress.

10. What is the Break Diver's Creed?

No Rules. No Excuses. No Regrets.

The Community Motto:

Dream Big.
Mentor Often.
Achieve Togethor.

Certificate photo:

And having made this post, and provided adequate evidence to the dive committee, Russell Grant is now hereby certified by Break Diving, Inc. as: Break Diver - Habit Breaker - Level 1. Congratulations ! Thank you for being an inspiration to others!

Certificate number: 706

The author above wrote this WYSEguidance post as one of the certification requirements to become certified by Break Diving, Inc. for a dive completed. Would you also like to find greater success, happiness, and friendship, and make genuine supportive connections with others around the world pursuing your same dreams? Come join us at Break Diving and soon your story will be the next one you read about on this site!

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