I wrote this out for a friend, and I am hoping my experience might help some others. I was hopelessly addicted to looking at twitter in 2019. I was losing time at work due to it causing me panic attacks.
While this is a bit of preaching to the choir on cohost, the truth is, if I was still where I was at in 2019, even the "better" aspects of this site would not have helped me. I had to make some drastic changes to my relationship with the internet to make a dent in my mental health. Replace "twitter" with any social media site in this post, and read it the same way.
I took action because I didn't want to get fired, panic attacks are bad, and I was becoming a generally more anxious, paranoid and unpleasant person to be around. If you spend more than an hour on social media everyday, I would so encourage you to try to spend just a couple weeks reducing your time on it. This post is less about why to do it, which I've seen a lot of posts on, this is on HOW I did it, which I've seen less of.
Here’s what worked for me: