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Understanding Social Media Manipulation and Its Impact on Modern Life
Learning how to spot and avoid the perils of online life has never been more important.
Until fairly recently, most of us laughed off the idea of social media manipulation either as something that didnāt exist or that only happened to other people. Today, itās open knowledge that algorithms can predict our behaviour better than our spouses and closest family with just a few hundred data points (likes, shares, clicks, etc).
Whistleblowers, scandals such as Cambridge-Analytica and documentaries like The Social Dilemma have blown the Pandoraās box wide open. We now know that social media platforms are utilizing cutting edge technology, artificial intelligence and psychology to commodify our attention spans and lure us ever further into their grasp. Weāve also learned that social media is not just used to entice us to buy products. Itās also used to manipulate elections, change public opinion about sensitive topics such as the environment and, in at least one case so far, help to facilitate genocide.
Here are 7 ways we can take back control:
1. Don't rely on social media for news
If this wasnāt already obvious before the Covid-19 pandemic, it certainly is now. Bad information literally costs lives and there is plenty of the stuff floating around on platforms like Facebook and YouTube. There is no denying that social media has given us instant access to news and in many ways empowered us to create it ourselves. But this is a double-edged sword.
There is an open door for bad actors that have the means and motivation to manipulate the system. Algorithms on the big platforms are also not generally designed to give more weight to well researched and factual content. They promulgate whatever people like and share. This often leads to the the proliferation of the most extreme viewpoints and herds Sheeple into ideological pens. Talking of which, the second way to avoid social media manipulation is
2. Don't get caught in echo-chambers
If this is the first time youāve heard the term, an āecho chamberā is a place where you encounter only beliefs or opinions that coincide with your own and where existing views are reinforced and alternative ideas are not considered. This phenomenon is explained by a simple psychological principle ā confirmation bias.
We all tend to gravitate towards what we already presume to be true or whatever best fits into our worldview. The algorithms used on social media platforms are designed to take advantage of this and have become unbelievably good at doing so.
So good, in fact, that theyāve managed to separate us into warring digital tribes that know as much about each other as an ancient Roman would know about a Maya citizen living on the other side of the world.
3. Turn off push notifications
Another downright diabolical aspect of social media that also takes advantage of human psychology is push notifications. Everyone knows the feeling. Itās the dopamine rush (dopamine activates the reward pathways in the brain) that comes after a perceived successful social interaction.
Someone noticed you or wants to talk to you and itās natural that you feel good about that. But this short term high doesnāt last long. What it does do, however, is reinforce the behaviour that led to it.
This is the textbook description of how an addiction forms. Turning off all social media push notifications on your devices is one of the best ways to take back your attention and give it to whatās actually happening around you.
4. Limit your time spent on social media
This one may seem obvious, but not many of us actually do it. Limiting the amount of time you spend on your favourite platforms doesnāt only help you to avoid the many forms of social media manipulation, it also gives you more time to dedicate to the people and things that are actually important in your life.
If you canāt do this through strength of will and self-discipline, you might want to consider using an app that offers a helping hand. There are plenty of options out there, from simple blockers and time management apps to top-rate productivity tools such as FocusMe that empower you to take back control of your time and attention.
5. Don't click on ads
Another great method to avoid social media manipulation is to avoid clicking on ads whenever possible. The reasons for this are two-fold. Firstly, on a personal level this will help you to avoid spending money on frivolous things that youāll probably regret buying later. In general, itās better to make a purchase after some proper consideration. When you see something you want to buy, avoid the impulse to make an immediate purchase and make a note of it. Once some hours or days have passed, ask yourself again if you really need that thing? Perhaps the money might be better spent on something more important or saved to help make a big dream come true one day?
The second reason not to click on ads is a communal one. The commercial model that drives most social media platforms is largely based on advertising. If enough of us clicked through less on ads, the big platforms would need to find ways to diversify their revenue streams and design services that were more beneficial to us, the users. If we take collective action, the way we use these platforms can allow us to shape them as much as they shape us. This idea brings us to our next important point.
6. Play your part
There is no doubt that governments around the world need to get tougher on social media platforms and put better regulations in place. But we also canāt sit around and wait for that to happen. There are a number of ways that each of us can do our bit. If youāre really passionate about this cause, you can petition politicians in your jurisdiction to introduce or vote for laws that aim to regulate social media. You could also create or join a grassroots movement and try to create change from the bottom up.
Itās also important to remember that each click you make matters. When you like and share content that is ethical, tolerant and generally good spirited, you influence social media to value these things more as well. You can also help to make social media platforms less divisive places by trying to engage with different viewpoints in a constructive way. Look to build consensus rather than prove a point.
7. Delete your social media accounts
There is always the nuclear option. If youāre truly addicted, it may be difficult to limit yourself. In most cases, the best way to kick a habit is to go cold turkey and ask family or friends to help you if necessary. You can always reconnect later if you feel that youāre ready to maintain a healthy relationship with social media. While it may be difficult to āloseā some of the connections you have made, you can also use it as an opportunity to be honest about who you really want in your life. If someone is important to you, get their email or phone number! You can also back up any photos and videos youād like to keep before you say goodbye.
Deleting your account can be a form of protest as well. Like any individual action, it may seem pointless on its own, but if enough people join a movement it will have a real effect. After all, what is a social media platform without any users?
FAQs (Frequently Asked Questions)
Because their algorithms are designed to feed you content that aligns with your past interactions, clicks, likes, shares, so you stay engaged longer. This reinforcement steers you into filter bubbles and reduces exposure to diverse viewpoints.
Excessive use of social media can lead to poor attention spans, anxiety, reduced sleep quality, and feelings of inadequacy, particularly because feeds often show idealised versions of life, which can distort reality.
Doom-scrolling is repeatedly scrolling through negative, distressing or sensational content (news, posts, comments), often triggered by fear of missing out (FOMO) or urgency. It can heighten stress and lead to information overload.
Manipulative algorithms can amplify sensational or divisive content to maximize engagement, which sometimes means promoting misinformation or extremist views. This undermines balanced discourse and can polarise communities.
Itās a strong first step. Disabling push notifications helps reduce the frequent interruptions that trigger compulsive checking and dopamine-driven engagement.
For some people, especially if social media use feels compulsive or harmful, a detox or even deleting accounts can help restore mental clarity and reclaim time. Itās a ānuclear option,ā but often effective.
Be intentional: limit your time, question your motivation before opening apps, avoid clickbait or impulsive sharing, and donāt accept algorithmic recommendations blindly. Focus on quality over quantity.
Yes, cutting down social media can improve focus, reduce anxiety, improve sleep, and help you reclaim time for hobbies, relationships, or real-life activities that matter more deeply.
Watch out for posts that trigger strong emotional reactions, demand immediate actions, or push polarising opinions. If the content seems sensational, unverified, or tailored to provoke, treat it cautiously. Social-media manipulation often exploits emotions and confirmation bias.
Yes, by making conscious choices: support and share ethical, fact-based content; avoid or report misinformation; encourage critical thinking among your peers; and use tools or settings to protect your attention and privacy. Collective mindful use can shift the balance.
