🔌 Unplug
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Feb 27, 2025
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5 min read
Did you know that the average person spends over two hours a day on Instagram? That adds up to more than five years of your life spent scrolling. Yes, Instagram is designed to keep us hooked.
But this constant engagement can lead to serious wasted time, decreased productivity, and even negative impacts on mental health, as we often find ourselves comparing our lives to the curated highlights of others.
And it doesn’t have to be this way. There are 4 simple, practical changes you can make to help you make Instagram less distracting. You can regain control of your time and enjoy a more mindful experience on the platform.
Play with the "Content Preferences Settings" on Instagram
Instagram provides users with built-in tools to control the content they see. These settings can help you to tailor your feed to show more of what interests you and less of what doesn’t. This means fewer sensational posts and distractions that can lead to mindless scrolling.
There are two options that stand out the most; snoozing suggested posts and showing less sensitive contents. Let's see how each of these options can make Instagram less distracting.
👀 Turn On "Snooze Suggested Posts"
"Suggested Posts" on Instagram are those extra posts that pop up in your feed, showing content from accounts you don’t follow. While they might seem interesting at first, they can quickly become a major source of distraction. These suggestions often lead you down a rabbit hole of scrolling, pulling your attention away from the accounts you genuinely enjoy. This can result in wasted time and a cluttered feed filled with irrelevant content.
Fortunately, Instagram has a feature that allows you to snooze these suggested posts for 30 days. This means you can take a break from seeing random content and focus more on the accounts you actually want to engage with. Snoozing suggested posts can help clear your feed and make your Instagram experience more enjoyable and less overwhelming.
To enable the "Snooze Suggested Posts" feature, follow these simple steps:
Open the Instagram app on your device.
Go to Explore
Tap a random picture, then "…" on the top right corner
Tap "Manage content preferences"
Enable "Snooze suggested posts in feed"
Once you've done this, you won’t see any suggested posts for the next month, allowing you to enjoy a cleaner feed.
🫣 Select "Less" in Sensitive Content Control »
Instagram defines "sensitive content" as posts that may be inappropriate or upsetting, including graphic images or emotionally charged topics. Sensational posts are frequently designed to grab attention, sometimes using clickbait tactics that can waste your time and drain your mental energy.
Reducing sensitive content not only helps you avoid upsetting material but also minimizes distractions from sensational posts that lead to mindless scrolling. To adjust the Sensitive Content Control settings on Instagram, follow these simple steps:
Go to Explore
Tap a random picture, then "…" on the top right corner
Tap "Manage content preferences"
Tap "Sensitive content control", then tick "Less"
Once you've made this change, you'll notice a shift in the type of posts appearing in your feed. Also, you can do this for Political content too.
🧹 Choose "Reset Suggested Content Option"
If you live in the US (will be everywhere soon), Instagram offers a powerful feature called "Reset Suggested Content."
Unlike snoozing, which temporarily hides suggested posts, resetting actually changes the algorithm's approach to what it thinks you want to see. This means you can say goodbye to outdated suggestions and potentially discover new accounts and content that align better with your current interests.
To use the "Reset Suggested Content" feature, follow these simple steps:
Open the Instagram app on your device.
Go to Explore
Tap a random picture, then "…" on the top right corner
Tap "Manage content preferences"
Tap "Reset Suggested Content", then "Next" and finally "Reset suggested content"
After you reset, Instagram will take some time to adjust and learn about your new preferences based on your interactions.
Install Jomo and Add Rules Specific Rules to Instagram
Jomo is an app designed to help users take control of their app usage, including Instagram. So it’s the perfect app to reduce your time on Instagram! You can set specific rules that align with your personal goals, helping you create healthier habits around social media use.
One of the key features of Jomo is its ability to set time limits for app usage. For example, you can decide to limit your Instagram usage to just 30 minutes a day. Once you reach that limit, a Jomo screen will appear telling you to step away from the app. And you can’t open Instagram after you use your daily quota.
Another useful rule you can create with Jomo is reducing Instagram screen time through the “Conscious Use” rule with the “Intention” friction.
I have personally been using this setting for a 600+ day streak, and every time I want to open Instagram, I have to write on Jomo why I want to open it. This allows me to use Instagram more consciously and has drastically reduced my Instagram screen time.
If you find yourself getting distracted during work hours or late at night when you should be winding down, you can also set Jomo to block access to Instagram during those times. There are many settings you can play with.
Using a dedicated app like Jomo provides several advantages for managing distractions, especially with Instagram. It allows for advanced control over your app usage, giving you the power to customize your experience based on your needs.
Turn Your Phone in Grayscale
Changing your phone's display to greyscale can be a game-changer for reducing distractions from Instagram. Colors are designed to attract your attention and can trigger strong emotional responses. Bright colors often stimulate dopamine release, the "feel-good" hormone, making you want to engage with your devices even more.
By switching to grayscale, you strip away that visual appeal, making your phone less enticing and helping you focus better on what really matters. Once you’ve switched to grayscale, you’ll notice that Instagram looks much less appealing. The bright images and colorful posts lose their vibrancy, making it easier to resist the urge to check your feed constantly.
To enable grayscale mode on your phone, follow these simple steps:
For iOS:
Open Settings.
Tap on Accessibility.
Select Display & Text Size.
Scroll down and toggle on Color Filters.
Choose Grayscale from the options.
For Android:
Open Settings.
Tap on Accessibility.
Select Visibility enhancements or Color correction (this may vary by device).
Toggle on Grayscale or select it from the color options.
Turn Off Instagram Notifications
Push notifications significantly impact your attention and focus. Every time your phone buzzes or lights up, it creates a sense of urgency, prompting you to check what’s happening. This constant barrage of notifications can lead to compulsive checking, pulling you away from tasks and disrupting your flow.
Turning off Instagram notifications is a simple yet effective way to regain control over your attention. When you turn off these alerts, you reduce the temptation to check your phone constantly. You might even find that you feel less anxious without the pressure of keeping up with every like, comment, or direct message. This change allows you to engage with Instagram on your own terms rather than being at the mercy of its notifications.
To disable Instagram notifications on your device, follow these steps:
For iOS:
Open the Settings app on your iPhone.
Scroll down and tap on Notifications.
Find and select Instagram from the list.
Toggle off Allow Notifications or customize which notifications you want to receive (e.g., turn off sounds or banners).
For Android:
Open the Settings app on your device.
Tap on Apps & notifications.
Select Instagram from the list of apps.
Tap on Notifications and toggle off Allow Notifications or customize them to your preference.
Once you've adjusted these settings, you’ll notice a significant reduction in interruptions throughout your day.
Taking control of your Instagram experience doesn’t have to be overwhelming. By using the strategies we discussed, like turning your phone to grayscale, adjusting content preferences, and managing notifications, you can create a more focused and enjoyable environment. These small changes can help you break free from distractions and make your time on Instagram more intentional.
Remember, social media should enhance your life, not take it over. Tools like Jomo can further support your efforts by helping you set boundaries and stay accountable. By implementing these tips, you’ll find that you can enjoy Instagram while also prioritizing your well-being and productivity. So go ahead, give these strategies a try and see how they transform your social media experience!
