For the past two years, I had been trapped in a cycle of mindless scrolling, particularly on Facebook. It started in medical school but got significantly worse recently. I always knew I was spending too much time on social media, but it never really bothered me—until I had to focus on something that required deep concentration.
At the end of January, I had an important exam. I took some time off work to prepare, hoping to dedicate myself fully to studying. But instead, I found myself unable to concentrate for more than 15 minutes at a time. The urge to check Facebook was overwhelming. I would scroll endlessly, losing track of time, only to realize that two or three hours had passed without me studying a single page. The guilt would set in, but I would do the same thing the next day.
That’s when it hit me—my attention span was destroyed, and my ability to focus deeply had disappeared.
The Decision: Cutting the Cord
On January 27th, I made a drastic change. I uninstalled Facebook, Instagram, and Reddit from my phone and disabled notifications for Messenger (I had to keep Messenger because many of my contacts rely on it for communication).
It has now been 12 days, and here’s what I’ve observed:
Objective Evidence of Change
- I managed to read a four-page article in one go, without being distracted. This might not sound like much, but in the past five years, I couldn’t even finish half a page without feeling distracted.
- I’ve started reading again. I’ve been a BMA member for two years, and they send me a BMJ journal every week. I used to pick it up, glance at it for two minutes, then get distracted. Now, I carry the BMJ edition wherever I go and read it during my commute.
Other Observations:
- I’ve completed several small tasks that had been piling up for ages. Before, I always felt overwhelmed and avoided them, but now, I’m more focused and efficient.
- If I truly commit to something, I can see it through. This realization is powerful, and the feeling of control over my own actions is incredibly rewarding. I feel that have so much more time. Social media was eating up hours of my day, without me even realizing it. I feel more productive. Without the constant need to check my phone, I get things done faster.
What I’m Missing (Or Not?)
I have no idea what’s going on in Bangladesh. In our millennial generational culture, Facebook is the main source of news—you don’t need to read newspapers because someone is always posting updates. Instead of flipping through newspapers, many of us rely on our feeds for the latest updates. Have I missed anything important? Maybe. But does it really matter? Who knows!
Right now, I feel clear-headed, present, and in control. I don’t know the latest trends, but I know one thing for sure: I will never install Facebook, Instagram, or Reddit on my phone again. And I don’t regret it one bit.
What I Want to Do Moving Forward
Looking ahead, I have set some clear goals to help me continue my progress away from digital distractions and towards more fulfilling habits.
Firstly, I know that the urge to check my phone is still very much present. Even though I’ve made progress, I often find myself opening my phone out of habit, only to see that there is nothing new, and then consciously putting it down. I am determined to overcome that reflex completely.
Secondly, I want to rebuild the habit of studying continuously for hours. It’s been a long time since I could truly focus on studying without interruptions, and while I know it’s a long road back, I’m committed to regaining that discipline.
Thirdly, I aim to nurture a consistent reading habit. Replacing endless scrolling with thoughtful reading is already a positive change, and I want to continue developing this habit further.
Finally, I plan to stop checking my phone first thing in the morning. I want to begin each day with focus and intention, rather than being immediately drawn into the digital vortex.
Each of these goals represents a step forward in reclaiming my time and attention, and I am committed to taking these steps, one day at a time.
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