Answers to Research Questions 1–30
1. What factors contribute to compulsive scrolling behavior on social media platforms?
From a design perspective, social media platforms employ features such as infinite scrolling and intermittent exposure to viral content, which exploit reward-based mechanisms. These design elements foster a sense of unpredictability and intermittent reinforcement, making it easy for users to lose track of time and continue scrolling without conscious awareness.
Together, these psychological vulnerabilities and persuasive design features create a feedback loop that reinforces compulsive use. Understanding the distinct emotional and cognitive pathways underlying behaviors like doomscrolling can help guide future interventions and promote healthier digital habits.
[References]
https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-024-05834-9
2. How much time do individuals typically spend on social media each day, and what variables influence this duration?
Research suggests that individuals often spend dozens of minutes to several hours per day on social media, with some studies citing average daily usage exceeding 2–3 hours. In the Iowa State University study, many college students were using social media for more than 30 minutes daily prior to the intervention. Key variables influencing this duration include emotional states such as anxiety, boredom, and particularly FoMO, Fear of Missing Out, which motivates frequent checking. Design features like infinite scrolling and frequent notifications also play a significant role by encouraging prolonged engagement. The Do Not Disturb Challenge showed that when notifications were disabled, participants felt less distracted and more productive, although they also reported reduced responsiveness and social connection. These findings highlight that both internal psychological factors and external technological design significantly shape how much time individuals spend on social media.
- Statista. (2025b, June 19). Average daily time spent on social media worldwide 2012-2025.
- https://www.statista.com/statistics/433871/daily-social-media-usage-worldwide/
3. To what extent are individuals capable of abstaining from social media for a full day, and what challenges do they face?
Taking a full day off from social media might seem easy, but it’s actually tough for many people. Some feel anxious or empty without it, especially if they’re used to checking it often. They might get bored or feel lonely, and end up opening the app without thinking. Also, if someone depends on social media for communication or information, not using it can be really inconvenient. Doing a digital detox often requires strong willpower and finding other ways to fill the time.
[References]
https://pielot.org/pubs/PielotRello2017-MHCI-DoNotDisturb.pdf
4. How do social media notifications affect users’ concentration and task performance?
Social media notifications easily grab our attention. Our brains are very sensitive to unexpected signals, so even just hearing a notification sound or seeing a banner can break our focus. Some studies show it can take around 20 to 25 minutes to get fully focused again after being interrupted. Even just thinking about notifications can increase mental stress and lower performance. In multitasking situations, productivity tends to drop a lot.
[References]
5. In what ways has checking social media become an automatic behavior rather than a conscious decision?
Checking social media often becomes a habit rather than a choice. This happens through a loop: [trigger → behavior → reward]. For example, when you feel bored (trigger), you pick up your phone and open social media (behavior), then you see something interesting or get a notification (reward), which gives you a small feeling of satisfaction. Repeating this loop over time makes the behavior automatic—you start doing it without even thinking.
[References]
A reward and incentive-sensitization perspective on compulsive use of social networking sites - Wanting but not liking predicts checking frequency and problematic use behavior - PubMed
First, there are notifications. Alerts for new posts or messages create a feeling called FOMO (fear of missing out), making people want to constantly check for updates.
Next, it’s very easy to use. Scrolling is simple and endless, and swiping or liking takes little effort and feels natural.
Also, the design is intuitive and easy to understand. This guides users to keep tapping and using the app without thinking.
Finally, content that matches your interests keeps showing up, like a treasure hunt. Thanks to personalized algorithms, the content feels made just for you, creating the feeling that social media is your own special space.
For example, people want social approval, such as getting likes, comments, or followers. You may have felt happy or satisfied when your post received a like or comment.
Also, it can take time and effort to post photos, videos, or stories that you are satisfied with. However, this effort can create a sense of attachment and belonging. In other words, when people put time, energy, or information into a platform, they start to feel connected to it and want to use it again.
(Of course, there may be other possible causes of sleep problems besides these.)
11. How does sleep deprivation influence emotional regulation and cognitive performance?
An experiment was conducted with 50 high school students aged 17 to 18 from northern Israel, comparing cognitive function and emotional state after 8 to 10 hours of sleep (optimal sleep) and 4 to 6 hours of sleep (sleep deprivation).
As for cognitive decline, memory decreased by 20.39%, concentration by 22.72%, and chemistry test scores dropped by 35%. Regarding emotional changes, tension increased by 64.92%, feelings of depression rose by 63.39%, anger went up by 46.85%, fatigue increased by 64.92%, and vitality decreased by 57.8%.
These results show that sleep deprivation has harmful effects on both cognitive function and emotional state. The researchers also emphasized the importance of promoting healthy sleep habits among young people to improve academic performance and mental health.
12. How does the habit of using social media in bed affect sleep onset and quality?
Using social media in bed negatively affects both sleep onset and sleep quality.
Regarding delayed sleep onset, exposure to stimulating content—whether it's entertaining, upsetting, or thought-provoking—can activate the brain and make it harder to relax. Additionally, feelings like “just one more scroll” or “I might miss something” can trigger FOMO (fear of missing out) and endless scrolling, leading to extended phone use and a later bedtime.
As for reduced sleep quality, one major factor is the blue light emitted from smartphone screens, which suppresses the release of melatonin, the hormone that regulates sleep, and disrupts the body’s natural circadian rhythm. Furthermore, notifications or vibrations during the night can cause brief awakenings or fully interrupt sleep.
Here are five helpful strategies:
Going to bed and waking up at the same time every day helps regulate your body’s internal clock (circadian rhythm), making it easier to fall asleep naturally.
Doing relaxing activities like reading, stretching, or meditating before bed can signal to your brain that it’s time to wind down and prepare for sleep.
A quiet, dark, and cool room is ideal for sleep. Using blackout curtains, earplugs, or a humidifier may help create a better sleep setting.
Caffeine (found in coffee, tea, and energy drinks), especially in the late afternoon or evening, can keep you awake. Although alcohol might make you feel sleepy at first, it can disrupt deep sleep later in the night.
Moderate physical activity, like walking or light workouts, has been shown to improve sleep quality. However, intense exercise right before bed can sometimes have the opposite effect.
Psychological reward:
16. How does noise contribute to poor sleep?
Furthermore, decreased sleep quality negatively impacts mental health, leading to increased symptoms of anxiety and depression, as well as declines in cognitive functions such as memory and concentration. On the physical health side, an increased risk of obesity and diabetes has also been associated with poor sleep caused by noise.
21. Does social media enhance or hinder users' sense of connection with others?
Social media can both enhance and hinder users’ sense of connection with others, depending on how it is used. On one hand, it enables people to maintain relationships across distance, reconnect with old friends, and find communities based on shared interests, which can strengthen social bonds. On the other hand, excessive or superficial use, such as passive scrolling or relying on likes instead of meaningful communication can make people feel emotionally disconnected. When online interactions replace in-person communication, the sense of genuine connection may weaken over time.
PsyD, L. O. (2019, December 19). New platforms aim to alleviate loneliness and promote honest conversation. Psychology Today. https://www.psychologytoday.com/us/blog/the-human-connection/201912/making-real-connections-in-the-age-social-media?msockid=2d66307ff8fe65c80cbf2438f98d64e7
Karim, F., Oyewande, A., Abdalla, L. F., Ehsanullah, R. C., & Khan, S. (2020). Social media Use and its Connection to Mental Health: A Systematic review. Cureus. https://pmc.ncbi.nlm.nih.gov/articles/PMC7364393/
22. How do social media interactions (likes, comments) influence users’ self-esteem and emotional well-being?
Social media interactions, such as receiving likes, comments, and shares, play a powerful role in shaping users’ self-esteem and emotional well-being. On one hand, positive interactions can provide a sense of social validation and increase feelings of self-worth, especially when individuals feel that their content is appreciated or affirmed by others. These moments of recognition may trigger the brain’s reward system, producing short-term emotional boosts. On the other hand, the absence of expected feedback or negative interactions can lead to feelings of disappointment, self-doubt, or social rejection. Moreover, users often compare the amount of attention their posts receive with those of others, which may intensify feelings of inadequacy or lower their self-esteem. Over time, this reliance on external validation can create emotional instability and even increase symptoms of anxiety or depression, particularly among adolescents and young adults. Some individuals may begin to tie their self-worth to online popularity metrics, making them more vulnerable to emotional distress when engagement is low. While social media has the potential to foster connection, its constant feedback loop can also contribute to a fragile sense of self and emotional dependence.
Khalaf, A. M., Alubied, A. A., Khalaf, A. M., & Rifaey, A. A. (2023). The Impact of social media on the mental health of adolescents and young Adults: a systematic review. Cureus. https://pmc.ncbi.nlm.nih.gov/articles/PMC10476631/
Dhir, A., Yossatorn, Y., Kaur, P., & Chen, S. (2018). Online social media fatigue and psychological well-being—A study of compulsive use, fear of missing out, fatigue, anxiety and depression. International Journal of Information Management, 40, 141–152. https://www.sciencedirect.com/science/article/abs/pii/S0268401217310629?via%3Dihub
23. Would reduced or eliminated use of social media improve users’ overall quality of life?
Reducing or eliminating social media use has been shown to have a positive impact on many users’ overall quality of life. Several studies suggest that even a temporary break from platforms like Instagram or Facebook can lead to improvements in mood, sleep quality, and focus. By stepping away from the constant stream of information, users often report feeling less anxious, more present in their daily lives, and better able to manage their time. Without the pressure to maintain an online persona or constantly compare oneself to others, individuals may experience a stronger sense of self and deeper engagement with offline relationships. Additionally, reducing screen time before bed has been linked to improved sleep patterns, which in turn enhances emotional regulation and cognitive performance. While social media can offer opportunities for connection and entertainment, its overuse has been linked to negative outcomes such as stress, distraction, and emotional exhaustion. Therefore, limiting or eliminating social media can support a more balanced, mindful lifestyle and contribute to better mental and emotional well-being.
Malouff, J. (n.d.). What are the long-term effects of quitting social media? Almost nobody can log off long enough to find out. The Conversation. https://theconversation.com/what-are-the-long-term-effects-of-quitting-social-media-almost-nobody-can-log-off-long-enough-to-find-out-205478
Austin, J. L. (2024, June 2). The pros and cons of giving up a perpetual online presence. Psychology Today. https://www.psychologytoday.com/us/blog/human-kind/202405/should-you-leave-social-media?msockid=2d66307ff8fe65c80cbf2438f98d64e7
24. What strategies do individuals use to manage or limit their screen time?
To manage or limit their screen time, individuals often adopt a variety of intentional strategies aimed at reducing their reliance on digital devices, especially smartphones. One common method is the use of screen time tracking apps, which provide users with daily or weekly reports on their usage patterns. These tools help increase awareness and allow individuals to set time limits for specific applications, especially social media platforms. Another effective strategy is establishing “tech-free” zones or periods. For example, avoiding phone use during meals, before bedtime, or while working. This can help reduce distractions and encourage more face-to-face interaction or restful activities such as reading or meditation. Some people also choose to turn off notifications or switch their phones to grayscale mode to make them less engaging. In more structured approaches, digital detox programs and mindfulness-based interventions have gained popularity, encouraging people to consciously reflect on their digital habits and make healthier choices. Overall, combining self-monitoring with environmental and behavioral adjustments appears to be the most effective way for individuals to regain control over their screen time and improve their well-being.
Wilcockson, T. D., Ellis, D. A., & Shaw, H. (2018). Detoxing digital: The effect of smartphone abstinence on mood, anxiety, and craving. Addictive Behaviors, 88, 82–87. https://www.sciencedirect.com/science/article/abs/pii/S0306460319300681
Ramadhan, R. N., Rampengan, D. D., Yumnanisha, D. A., Setiono, S. B., Tjandra, K. C., Ariyanto, M. V., Idrisov, B., & Empitu, M. (2024). Impacts of digital social media detox for mental health: A systematic review and meta-analysis. Narra J, 4(2), e786. https://pmc.ncbi.nlm.nih.gov/articles/PMC11392003/
25. What is the current state of sleep health among social media users?
Recent studies show that social media users, especially adolescents and young adults, often experience poor sleep health. Excessive use of social media, particularly before bedtime is linked to reduced sleep quality, shorter sleep duration, and higher rates of insomnia and daytime fatigue. Emotional arousal caused by social media interactions, as well as exposure to blue light from screens, can delay sleep onset and interfere with the body's natural circadian rhythms. Many users also report staying up later than intended because of social media, indicating a widespread disruption in healthy sleep behaviors. Overall, the current state of sleep among social media users is a growing public health concern.
Ahmed, O., & Walsh, E. I. (2024). Social media use, mental health and sleep: A systematic review with meta‑analyses. Journal of Affective Disorders, 367, 701–712. https://www.sciencedirect.com/science/article/pii/S0165032724014265
American Academy of Sleep Medicine. (2023, March 13). Are you “TiredTok”? 93% of Gen Z admit to staying up past their bedtime due to social media. AASM Newsroom. https://aasm.org/are-you-tiktok-tired-93-of-gen-z-admit-to-staying-up-past-their-bedtime-due-to-social-media/
26. How effective are sleep-related apps or tools in improving sleep quality among users?
Sleep-related apps and digital tools are increasingly being used to promote better sleep hygiene. These tools often include functions such as sleep tracking, mindfulness exercises, and white noise features. Studies have shown that such apps, especially those grounded in cognitive behavioral therapy can improve sleep quality by helping users develop more consistent bedtime routines and reduce anxiety before sleep. Nonetheless, researchers note that the effectiveness of these tools may vary depending on user engagement, individual sleep patterns, and the presence of other mental health conditions. In general, while these apps show promise, they should be considered as part of a broader strategy to address sleep issues rather than standalone solutions.
Mahmud, A. A., Wu, J., & Mubin, O. (2022). A scoping review of mobile apps for sleep management: User needs and design considerations. Frontiers in Psychiatry, 13. https://pmc.ncbi.nlm.nih.gov/articles/PMC9624283/
Jung, S., Takeuchi, T., Kitahara, M., Tsutsumi, A., & Nomura, K. (2024). Effectiveness of mobile applications in improving insomnia symptoms among adults from multi-community: A systematic review and meta-analysis. Sleep Medicine, 119, 357–364. https://pubmed.ncbi.nlm.nih.gov/38761604/
27. Do individuals sacrifice sleep in order to complete work or academic tasks?
Many individuals, particularly students and working professionals, regularly sacrifice sleep to meet academic or work-related deadlines. Research indicates that this behavior is common among university students, with a significant number reporting reduced sleep during exam periods or project deadlines. The pressure to perform well often leads to prioritizing productivity over rest, even though chronic sleep deprivation is known to impair memory, concentration, and emotional regulation. In the workplace, employees in high-demand environments may also forgo sleep to meet expectations or complete overtime. While sacrificing sleep may provide short-term gains, it tends to negatively impact long-term performance and mental health.
Hershner, S., & Chervin, R. (2014). Causes and consequences of sleepiness among college students. Nature and Science of Sleep, 73. https://www.dovepress.com/causes-and-consequences-of-sleepiness-among-college-students-peer-reviewed-fulltext-article-NSS
Sayre, G. M., Grandey, A. A., & Almeida, D. M. (2020b). Does sleep help or harm managers’ perceived productivity? Trade-offs between affect and time as resources. Journal of Occupational Health Psychology, 26(2), 127–141. https://pmc.ncbi.nlm.nih.gov/articles/PMC8352369/
28. How effective are techniques like meditation and breathing exercises in improving sleep quality?
Techniques such as meditation and breathing exercises have been shown to be effective in improving sleep quality, especially among individuals experiencing stress or insomnia. Mindfulness meditation helps calm the mind, reduce anxiety, and lower physiological arousal, which are often barriers to falling asleep. Similarly, controlled breathing exercises activate the parasympathetic nervous system, promoting relaxation and helping users transition into restful sleep more easily. Studies report that individuals who practice these techniques regularly experience shorter sleep onset latency, fewer nighttime awakenings, and improved overall sleep satisfaction. While these methods may not fully replace medical treatments for severe sleep disorders, they offer a safe and accessible strategy for enhancing sleep hygiene.
Black, D. S., O'Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: A randomized clinical trial. JAMA Internal Medicine, 175(4), 494–501. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2110998
Vermeylen, S., Honinx, E., Broes, S., Vandenhoudt, H., & De Witte, N. a. J. (2022b). Evaluation of a tactile breath pacer for sleep problems: A mixed method pilot study. Frontiers in Digital Health, 4. https://pmc.ncbi.nlm.nih.gov/articles/PMC9581241/
29. Does personalized content on social media affect users’ emotions or focus?
Personalized content on social media can significantly affect users’ emotions and ability to focus. Algorithms are designed to tailor content to users’ past behavior, which can lead to emotional stimulation, both positive and negative. For example, when users are repeatedly exposed to emotionally charged or sensational content, it can increase anxiety, stress, or even anger. On the other hand, positive and affirming content may improve mood temporarily but can also create unrealistic expectations or social comparison. Additionally, highly personalized feeds are often associated with lower attention spans. Because content is curated for maximum engagement, users may find it harder to concentrate or stay focused on non-digital tasks. This constant switching between short-form content can train the brain to expect immediate stimulation, reducing sustained focus over time.
Goswami, A. (2024b). Recommendation system as a social determinant of health. Deleted Journal, 3(2). https://link.springer.com/article/10.1007/s44206-024-00118-x
Keles, B., McCrae, N., & Grealish, A. (2019b). A systematic review: the influence of social media on depression, anxiety and psychological distress in adolescents. International Journal of Adolescence and Youth, 25(1), 79–93. https://www.tandfonline.com/doi/full/10.1080/02673843.2019.1590851#abstract
30. What role does social media play in shaping users’ body image or self-perception?
Social media plays a significant role in shaping users' body image and self-perception, especially among adolescents and young adults. Platforms like Instagram and TikTok are highly visual and often present idealized or filtered images of beauty, fitness, and lifestyle. As users are repeatedly exposed to these standards, they may begin to compare themselves negatively, which can result in dissatisfaction with their own appearance or reduced self-esteem. Studies have shown that frequent engagement with appearance-focused content is linked to body dissatisfaction and even disordered eating behaviors. While some users find inspiration or motivation through such content, others may experience increased pressure to conform to unrealistic ideals. Overall, social media can both reflect and intensify societal expectations about appearance, affecting how users see themselves.
Perloff, R. M. (2014b). Social media Effects on Young Women’s Body Image Concerns: Theoretical Perspectives and an Agenda for research. Sex Roles, 71(11–12), 363–377. https://link.springer.com/article/10.1007/s11199-014-0384-6
Fardouly, J., Diedrichs, P. C., Vartanian, L. R., & Halliwell, E. (2015). Social comparisons on social media: The impact of Facebook on young women's body image concerns and mood. Body Image, 13, 38–45. https://www.sciencedirect.com/science/article/abs/pii/S174014451400148X?via%3Dihub
(Maika & Mao)
About question 28, Though I don't like meditation,
返信削除I was surprised to learn that simple techniques like meditation and breathing exercises can actually improve sleep. I used to think that only taking a nap could help with sleep problems, but now I understand that calming the mind and body is just as important. These natural methods seem healthier and more sustainable in the long run. I’d like to try incorporating mind exercise or deep breathing into my nightly routine to see if it helps me fall asleep faster and sleep more deeply.
I was especially interested in how you explained the loop of compulsive scrolling how boredom leads to picking up the phone, and the small rewards from new posts make us scroll more. I also liked how you talked about FOMO and how it makes people afraid to miss something important online. I think it’s true that notifications and endless scrolling designs are big reasons why people can’t stop. I also didn’t know that it can take 20–25 minutes to focus again after a notification that surprised me! Maybe in the future, you could study more about how different apps affect sleep differently, like comparing Instagram to TikTok or YouTube. That might help people choose better ways to use SNS.
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