How a Technology-Based Self-Management Intervention Reduces Social Media Use in College Students
Social media is an integral part of modern life, but excessive use can negatively impact mental health, focus, and overall well-being. College students, in particular, are vulnerable to social media overuse, often spending hours online at the expense of academic performance and mental health.
A recent study by Migan-Gandonou Horr and Campos (2024) explored whether a technology-based self-management intervention could help a college student reduce social media usage (DOI: 10.1007/s40617-024-00977-3). This blog will break down their research, findings, and implications for behavioral science.
The Impact of Excessive Social Media Use
Social media addiction is becoming an increasing public health concern. Studies show that:
- Over 67% of internet users are active on social media.
- College students spend an average of 7.5 hours daily on their smartphones.
- Prolonged social media use is linked to:
- Decreased productivity and academic performance
- Body image concerns and increased anxiety
- Depression and emotional distress
- Sleep disturbances
- An addiction-like dependence on social media platforms
Given these risks, it’s important to explore interventions that can help individuals manage their usage effectively.
Self-Management as a Behavior Change Approach
Self-management involves applying behavior-change tactics to oneself to create positive outcomes. The study focused on two key self-management strategies:
- Self-monitoring – Tracking their own social media consumption.
- Delays in access – Introducing a waiting period before using social media.
Other established self-management techniques include:
- Goal setting – Defining clear, measurable objectives.
- Feedback mechanisms – Assessing progress and identifying triggers.
- Antecedent modifications – Changing environmental cues to reduce temptation.
- Reinforcement strategies – Rewarding successful behavior changes.
- Alternative activity replacement – Encouraging engagement in more productive tasks.
By using technology to enforce these strategies, individuals may gain more control over their social media habits.
The Study: Testing a Technology-Based Self-Management Intervention
Participants and Setting
- The study involved a 22-year-old female undergraduate student with concerns about excessive social media usage.
- The intervention was conducted remotely using an iPhone and online communication tools.
Methods and Intervention
The intervention used:
- Apple’s Screen Time App to track social media usage.
- A Short Delay Protocol, which required the participant to wait for 20 seconds before accessing a restricted app.
The study followed an A-B-A-B reversal design:
- Baseline (A1) – The participant continued normal media use.
- Intervention (B1) – Delays and self-monitoring were introduced.
- Return to Baseline (A2) – Delays were removed to see if behavior reverted.
- Reimplementation (B2) – The intervention was reinstated.
The primary dependent variable was daily social media usage duration.
Findings: A Significant Reduction in Social Media Use
The self-management intervention was highly effective:
- During baseline phases, the student’s social media usage remained high (~240 minutes daily).
- When the intervention was applied, social media use dropped by nearly 50% (~120 minutes daily).
- When the intervention was removed, usage increased again.
- When reintroduced, usage again declined, confirming the efficacy of the strategy.
The delay component played a crucial role in reducing social media engagement. Even a brief 20-second wait time acted as a significant deterrent to impulsive social media use.
Why This Matters for Behavior Analysts
This study provides valuable insights for behavioral science professionals:
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Self-management interventions are effective and scalable.
- Simple technological solutions can help users reduce excessive behaviors.
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Delays in access can significantly reduce impulsive behaviors.
- This approach could also be useful in treating other digital addictions, such as gaming or online shopping.
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Technology-based tools provide objective data for behavioral analysis.
- Screen Time apps, monitoring software, and automated reinforcements offer real-world applications for behavior change.
- Minimal interventions can have lasting behavior change effects.
- The participant did not require extensive external reinforcement to change behavior—just strategic delays and self-monitoring.
Practical Tips for Applying This Research
For behavior analysts and mental health professionals working with clients struggling with social media overuse, here are some actionable strategies based on the research:
- Introduce App Delays – Use built-in phone settings to add a short mandatory waiting period before allowing access to social media apps.
- Encourage Self-Monitoring – Have clients track daily screen time and set goals for reduction.
- Modify Environmental Cues – Recommend changes like turning off notifications or removing apps from the home screen to reduce impulsive use.
- Use Alternative Engagement Strategies – Help clients establish replacement habits, such as reading, physical activity, or engaging in social interactions.
- Test Personalized Interventions – Behavior analysts can experiment with different delay durations or reinforcement techniques based on individual client needs.
Conclusion
Migan-Gandonou Horr and Campos (2024) demonstrate how self-management techniques—specifically self-monitoring and delay strategies—can significantly reduce social media overuse. Their research highlights the power of behavioral interventions in digital self-regulation.
For behavior analysts searching for practical solutions to support clients struggling with social media dependence, these findings offer a simple yet effective strategy that can be easily implemented with modern technology.
Want to explore more about behavior interventions in real-life applications? Read the full study here: DOI: 10.1007/s40617-024-00977-3.
