How I Un-Broke My Brain: Reclaiming Agency Over Algorithms

May 27

I was no longer fully in control of my mental focus and emotional health, and my reality was getting distorted by social media. These are my learnings after exiting the attention economy six months ago — and why you might want to, too.

Let’s dive right in: We all sense how the internet has expanded while shrinking the space for independent thought, creativity, and genuine human connection. We know that tech companies strategically design dopamine triggers to maximize our monetizable attention, packaging our behavioural data into prediction products sold for targeted marketing. (Zuboff, 2019)
I won’t attempt to summarize the expertly written books and articles about tech companies’ motives, their carelessness toward users, or how our brains, thoughts, and actions are affected (see list below).

Beyond the societal, political, and commercial theories, the real cost is personal. Here’s why and how I minimized distraction and dependence on the attention economy:

What Pushed Me to Change

Distorted Reality: Social media puts a Ralph Lauren ad, a humanitarian crisis, a political headline, and an influencer’s skincare routine on the same level of scale and urgency. The result? Numbness, confusion, and an overwhelmed mind.
Misinformation: An increasing share of online content is altered, fake, or misrepresented. Even if we suspect it’s not the whole truth, it can influence our subconscious.
Neurological Trash: How long does it take for a daily diet of 15-second hot takes to rewire our brains towards primitive hyperawareness? (Tolentino, 2020) Are we losing our taste for long-form journalism, literature, and quality entertainment? I certainly felt like I was.
Conflict of Interest: I’m convinced we don’t make the best long-term decisions when our attention is chained and trained by algorithms whose owners’ interests are mostly working against ours.

My Escape Plan

Identified My Main Time-Wasters: Using iPhone Screen Time, I pinpointed Instagram and YouTube as my biggest distractions.
Deleted Accounts: I deleted my Instagram account for good in Dec 2024 (Facebook was gone years ago; I never joined TikTok or Snap). Now, LinkedIn is my only social media.
Installed Opal: I use this app to block distracting apps and websites from 6am to 8:30pm, with limited access to “allowed” distractions like chess.com (30 min per day). I highly recommend buying an Opal Pro package, as it allows for more effective customization and enforceability. You can get 1 month Opal Pro for free with my referral link and code S5REG (not sponsored).
Replaced Scrolling with Quality Breaks: I now finish New Yorker pieces without phone breaks, enjoy quality journalism podcasts, and indulge in mindful brain breaks like dabbling with chess.
Filled My Free Time with Offline Activities: More tennis, reading, and writing

Outcomes

Reduced Screen Time: From over 4 hours to 2 hours 20 minutes per day within 6 months
Shifted to Productive Use: My phone is now a tool for productivity and communication, not mindless scrolling.
Recalibrated Focus: I choose what to research and read, rather than being bombarded by 15-second content. I feel more in control of my mental focus and emotions.
Unexpected Benefits: I perceive memorable moments without evaluating their instagramability. And while I miss some updates from distant friends and creators, I’ve found that meaningful relationships endure, and the fluff fades away.