How to Overcome Social Media Addiction During Exam Periods
It starts innocently enough. You sit down to read for your JAMB or semester exams. You open your textbook. Then, you tell yourself, “Let me just check WhatsApp for 5 minutes.”
Two hours later, you are deep in the comments section of a blog, arguing about Wizkid and Davido, or watching endless TikTok videos. Your book is still open to page one.
Sound familiar? You are not alone.
We have all been there. The panic of the exam date getting closer versus the sweet dopamine hit of a notification. But here is the hard truth: Instagram won’t give you a degree, and Twitter won’t write your WAEC for you.
If you are struggling to focus, you need a plan. In this guide, I’m going to show you exactly how to overcome Social Media addiction during exam periods without throwing your phone into the lagoon.
Why You Can’t Put the Phone Down (It’s Not Just You)
First, stop beating yourself up. You aren’t “lazy.” These apps are literally designed by engineers in Silicon Valley to keep you addicted. They use the same psychology as gambling machines.
Every time you pull down to refresh, your brain gets a little hit of excitement. Comparing that to reading Chemistry or Economics? It’s no contest. Your brain wants the easy fun.
But you have to be smarter than your phone. As we discussed in our guide on 10 effective study habits every student should develop, discipline isn’t about willpower; it’s about removing distractions.
Step 1: The “Nuclear” Option (Delete the Apps)
I know, this sounds painful. But desperate times call for desperate measures.
If you have an exam in two weeks, you do not need Snapchat. You don’t need TikTok.
I’m not saying delete your account. Just delete the app from your phone. This adds a layer of friction. If you want to check Facebook, you have to open a browser, type in the password, and wait for it to load.
Most times, you won’t bother. This small barrier can save you hours of study time.
Step 2: The “Kpalasa” Phone Strategy
If you really want to know how to overcome Social Media addiction during exam periods, this is the most effective method I’ve seen work for Nigerian students.
Swap your smartphone for a “torchlight” phone (or a kpalasa) during study hours.
Give your smartphone to your mom, dad, or a disciplined sibling. Tell them, “Do not give this back to me until 8 PM.”
Take the button phone with you to the library or your study corner. You can still make calls for emergencies, but you can’t scroll. It’s boring, yes. But boredom is good. Boredom makes studying look interesting.
Step 3: Use “Focus Mode” or Blocking Apps
If you can’t part with your smartphone (maybe you use it to read PDFs), then you need to lock it down.
Most phones now have a “Digital Wellbeing” or “Focus Mode” setting. Set it to block all social apps from 8 AM to 4 PM.
If you need something stronger, download apps like Forest or Freedom. These apps gamify the experience. For example, in Forest, a digital tree grows while you study. If you exit the app to check Instagram, your tree dies. It sounds silly, but you’d be surprised how much you won’t want to kill that virtual tree.
You can read more about how digital addiction affects students on Common Sense Media, which breaks down the impact of screen time on focus.
Step 4: The “Grandma” Rule (Work First, Play Later)
My grandma used to say, “You can’t eat meat if you haven’t finished your eba.”
Apply that to your phone. Use social media as a reward, not a break.
Tell yourself: “I will finish this chapter on Organic Chemistry. Once I am done, I get 15 minutes of TikTok.”
This is similar to the strategy we suggest when learning how to prepare for an exam in a short time. You must earn your leisure time. If you scroll before you study, you deplete your brain’s energy. Save the “cruise” for when the work is done.
Final Thoughts: Your Grades vs. The Algorithm
Look, exams are stressful. Sometimes we scroll just to escape the anxiety. But avoiding the work only increases the stress later.
Remember, the exam period is temporary. It’s just a few weeks. The internet will still be there when you finish. The memes will still be there. But you only get one shot at this particular exam (unless you want to pay for a resit, which nobody wants).
Prioritize your mental energy. Health is better than wealth, and a sound mind is better than a viral tweet.
Put the phone down. Pick up the pen. You’ve got this.
Which social media app is your biggest distraction right now? Be honest in the comments!
