URGENT UPDATE: New insights reveal how social media fosters envy and competition, prompting a call to action for users to engage more mindfully. In Ruchika T. Malhotra’s new book, UNCOMPETE: Rejecting Competition to Unlock Success, she outlines critical strategies to combat feelings of inadequacy fueled by social media use.
147 minutes—that’s the average time an individual spends daily on social media, according to consumer research firm GWI. While social platforms connect us and drive social change, they simultaneously amplify feelings of envy and pressure, particularly among women of color, who report heightened anxiety over their appearances and achievements.
JUST ANNOUNCED: Behavioral scientists and mental health experts confirm that social media is one of the leading contributors to modern envy. The constant barrage of curated lives often leads to negative self-comparisons, with detrimental effects on mental health, including increased rates of depression and anxiety among heavy users.
In a groundbreaking survey conducted by Malhotra and Martha Burwell, many women indicated that social media exacerbated their feelings of envy, especially when comparing achievements and appearances to their colleagues. For university students, spending over three hours daily on social media resulted in poor academic performance and higher instances of stress, as reported in various studies.
WHAT THIS MEANS FOR YOU: As social media remains integral to our lives, completely disengaging isn’t practical for most users. Instead, Malhotra recommends five actionable steps to promote a healthier relationship with social media:
Step 1: **Discern Who Really “Wins”**
Recognize that social media often distorts self-worth through follower counts and engagement metrics. Use social media with intention—ask yourself why you’re logging on. This awareness can help mitigate feelings of envy and refocus on personal goals.
Step 2: **Reframe Envy**
Transform negative feelings of envy into motivation. Instead of succumbing to comparison, view others’ achievements as inspiration. This shift in perspective can help alleviate the weight of social pressure.
Step 3: **Take Meaningful Breaks**
Experts suggest scheduling regular breaks from social media to reset your mindset. Consider log-off times during weekends or specific hours each day to minimize exposure to negative comparisons.
Step 4: **Follow Supportive Creators**
Seek out creators who promote authenticity over competition. Accounts that share real-life struggles—like Zoe Blaskey, Motherkind, and Brown Girl Therapy—help cultivate a supportive online environment.
Step 5: **Advocate for Healthier Algorithms**
Push for social media platforms to revise their algorithms to reduce harmful competition. Organizations like the Center for Humane Technology are working towards safer social media that fosters community rather than comparison.
WHAT’S NEXT: As users, it’s vital to demand accountability from social media companies for the mental health impacts of their platforms. Malhotra’s work highlights the urgent need for a cultural shift in how we engage online, advocating for a community-oriented approach rather than one driven by envy.
The insights from UNCOMPETE are timely, urging individuals to rethink their social media habits and cultivate a mindset of abundance instead of competition. By employing these strategies, users can reclaim their joy and foster meaningful connections online.
For those looking to make a change, now is the time to act. Share these insights and join the growing movement towards healthier social media use!
