“Social media journaling” is an effective method for conscious use!

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Created at18 October 2025
Update19 October 2025

Psychiatrist and President of Üsküdar University Prof. Nevzat Tarhan appeared live on TGRT News, where he discussed “Children’s Use of Social Media and Limiting Screen Time.” Tarhan noted that using social media for more than three hours a day is considered problematic and emphasized that children and adolescents especially need digital detox. Pointing out both the positive and negative impacts of social media, he underlined that parents should take a guiding, not prohibitive, approach toward their children. Tarhan also suggested that keeping a “social media journal” can help individuals increase their awareness and use their time more efficiently.

“Smartphones can distort children’s sense of reality”

Psychiatrist Prof. Nevzat Tarhan explained that using social media for more than three hours a day is classified as problematic use:  “Social media is a global issue. It is not unique to Türkiye. In fact, Türkiye ranks among the top countries in terms of use, both among adults and children under the age of 15. There is an ongoing international debate about restrictions. For example, Sweden and other Nordic countries have taken decisive measures. They recommend that children under the age of three should not be given smartphones at all, and that children between three and thirteen should use them for only one hour a day. Here, the focus is not just on social media, but on the smartphone itself. In addition, children are advised to use these devices under parental supervision until about age ten, because smartphones can distort their perception of reality. After age fifteen, for adolescents and adults, using social media for more than three hours a day, outside of work or necessity, is considered pathological. This is classified as risky or problematic use. It is important to analyze this carefully and distinguish between problematic use and purposeful, beneficial use. In other words, we should not rush to declare social media as something inherently bad.”

“Social media has positive effects too”

Highlighting the importance of digital detox, Tarhan continued: “Young people and children were born into social media. That is why we should not take a purely restrictive approach toward them. Social media also has positive effects. The digital world allows them to form social connections and a sense of belonging. They can share emotions, find support, and build friendship networks. It helps them gain information, learn, and increase awareness. It also contributes to self-expression and identity formation. These are positive aspects. However, there are also negative sides. Peer bullying and cyberbullying are quite common, which have serious effects on mental health. With the influence of artificial intelligence, increased social media use is associated with rising levels of depression, anxiety, and stress. We now see adolescents hospitalized for digital addiction, something we did not encounter before. In such cases, we apply digital detox programs. If their core personality is stable and family bonds are strong, they recover quickly.”

“Harmful content negatively affects young people”

Discussing social media’s impact on individuals, Tarhan said: “Social media widens income inequality. It creates a pressure to be visible, and everyone is competing for likes. Cyberbullying, harassment, and hate speech are also increasing. Even sleep quality is affected. One major search engine famously said, ‘Our only competitor is sleep.’ There is literally a race to keep people awake, turning us into digital captives. Attention and focus problems are also rising. A researcher in France wrote a book called ‘The Attention Killer’, pointing out that social media and internet use prevent us from sustaining long-term focus. Yet the frontal lobe of our brain needs to learn and maintain sustained attention. Constantly shifting focus increases hyperactivity and attention deficit disorders. As a result, people have grown distant from deep, meaningful relationships. In social life, genuine friendships have decreased, replaced by shallow interactions. Moreover, exposure to harmful content, toxic personalities, and violent messages negatively affects young people.”

“Let’s not put young people on the defendant’s bench”

Emphasizing that parents should lead by example rather than lecturing, Tarhan said:  “Before age fifteen, parental guidance and mentorship are crucial. Children imitate what their parents do at home. For instance, if parents come home and immediately get absorbed in their phones, the child will do the same. So, there is no point in scolding the child. Let’s not put young people on the defendant’s bench. Instead, we should ask ourselves where we might be going wrong. Children model what they experience, not what they are told. They learn through observation, not instruction. We cannot be good role models for this generation’s children through words alone. We must lead through our actions and behavior. Another thing parents should do is establish regular digital detox periods at home. Put phones aside for a while, have conversations, take breaks, and create a kind of ‘moratorium.’ This can be very beneficial. If families can manage this, they can create meaningful togetherness. Even a small amount of quality time matters. In fact, just ten minutes every evening can make a big difference. If you turn off your phone and say, ‘Let’s talk for a bit,’ you can overcome many issues.”

“Social media is like a test for humanity”

Addressing the critical role of parents in family life, Prof. Nevzat Tarhan said:  “When people roam freely on the internet, they unknowingly disrupt the balance between wants and needs. For instance, while shopping, a person might want to buy everything, but they should immediately ask themselves: ‘Do I really need this?’ Most people never ask that question. Children, in turn, fail to learn the paradigm of stop, think, then act. When adults behave this way, children easily model it. Social media is like a test for humanity. While it offers many conveniences and advantages, making our lives easier, helping us access information quickly, and facilitating faster communication, it also carries the risk of weakening depth. Here, we must be the subject of social media, not its object. If social media starts controlling us, those who lose themselves in it can eventually become psychiatric cases. Parental leadership is extremely important. Parents may act too leniently, thinking, ‘Let’s not upset them, let them stay in front of us.’ Yet, while inside the safety of their home, the child may be accessing unsafe websites. That’s why guidance within the family is critical.”

Young people are losing the habit of reading books

Tarhan said that people need to become wiser:  “Psychiatric cases among young people have increased. According to global statistics, reading rates have dropped sharply, and book sales have declined as well. Young people are losing the habit of reading books. Even short stories or e-books, such as those in the ‘story’ format, are not being read enough. A short-term consumption culture has emerged. According to an article I read, this situation is considered a threat to the future of humanity. It is described as the collapse of civilization. Humanity needs more wisdom. As a society, we need the wisdom of Anatolia and Eastern culture, and indeed, the entire world needs it. Among young people, impatience and restlessness are some of the most common traits. Moreover, selfishness is increasing globally. Crime and violence are on the rise. The lack of empathy has grown dramatically. One of the greatest harms of social media is that it teaches people to be without empathy. People view situations only from their own perspective and focus solely on their own interests. If you look at books about the psychology of evil, they all agree on one thing: if you filled a room with all the evils in the world, the door would be opened by the lack of empathy.”

Journaling helps determine social priorities and their order of importance

Highlighting the importance of using a social media journal, Tarhan said: “Using social media correctly is actually not difficult at all. We recommend that people keep a social media journal to manage their usage. This journal should be kept in writing, not verbally. The journal helps individuals identify their social priorities and establish an order of importance. In the journal, they should write down questions like, ‘How much time did I spend on social media today?’ In fact, most social media platforms already provide users with weekly reports showing how many hours per day they spent online. This feedback system can serve as a self-regulation method. The goal is for people who plan their day and think about their future to use social media in ways that align with their goals. If left uncontrolled, time passes quickly and many responsibilities are neglected. Therefore, social media should be treated like a toxic or restricted substance, which is used at certain times and in moderation. Social media is like a wild horse in our lives. If we use it correctly, it takes us toward our goals. If we misuse it, it can throw us off completely. That’s why conscious use is essential.”