For years, I’ve been fascinated by the psychology behind social media obsession.

You know the type:

• Constantly checking for likes
• Obsessively curating the perfect feed
• Living for that dopamine rush of a new follower

And always, always documenting every moment, meal, or ‘miraculous’ sunset.

That was me, Lachlan Brown, Hack Spirit founder and psychology enthusiast, just a few years ago.

I was constantly plugged in, always chasing that elusive social media high.

My life seemed to revolve around Instagram likes and it was taking a toll on my mental health.

But when I delved into the psychology behind this obsession, I began to notice some patterns.

I realized there were 7 clear signs of a person who lives for Instagram likes.

1) Constantly checking for notifications

The first clear sign of a person who lives for Instagram likes, according to psychology, is the constant need to check for notifications.

For me, this was all too familiar.

Every ping from my phone would send an adrenaline rush through my veins.

I was always on my phone, checking for likes, comments and new followers.

It was like I was addicted to the dopamine rush that came with each new like or comment.

Psychologists call this phenomenon ‘intermittent reinforcement’.

It’s the same principle that makes gambling so addictive: the unpredictable rewards keep us coming back for more.

If you find yourself constantly checking your Instagram notifications, take a step back and consider why you’re doing it.

Are you genuinely interested in what others are saying, or are you just craving that dopamine hit?

Even taking small steps like turning off notifications or setting specific times to check Instagram can help break the cycle and make your relationship with social media healthier.

2) Obsessive curation of their feed

I fell into this trap too.

Hours would be spent choosing the right photo, applying the perfect filter, and crafting a caption to engage my audience.

The need for everything to be ‘just right’ was exhausting and time-consuming.

It was like I was living in a digital dollhouse, constantly arranging and rearranging for the perfect shot.

Carl Jung, a renowned psychologist, once said, “Perfection belongs to the gods; the most we can hope for is excellence.”

This quote resonated with me.

I was striving for an unattainable perfection in my online presence, which was causing me stress and anxiety.

If you find yourself spending excessive time curating your Instagram feed, it might be worth considering Jung’s words.

Strive for excellence, not perfection, and remember that it’s okay to show the less-than-perfect aspects of your life too.

It’s these moments that make us human and relatable.

3) Documenting instead of experiencing

For me, this meant always having my phone out, always looking for the next great shot for my Instagram feed.

Whether I was at a concert, on a hike, or just eating dinner with friends, I was more focused on capturing the moment than actually living it.

I realized I was seeing life through my phone screen instead of my own eyes.

I was so focused on creating content that I was missing out on the actual experience.

It took a friend’s comment – “You’re more interested in recording the moment than enjoying it” – for me to realize what I was doing.

If you find yourself prioritizing documentation over experience, it might be time to rethink your relationship with Instagram. 

A study by the University of Pennsylvania found that limiting social media use to 30 minutes per day can significantly reduce feelings of loneliness and depression.

4) Experiencing higher levels of anxiety and depression

The fourth sign, and perhaps one of the most serious, is experiencing increased levels of anxiety and depression.

I noticed that the more I was engrossed in the Instagram world, the more anxious and depressed I felt.

I was constantly comparing my life to others and feeling inadequate as a result.

And it’s not just me.

A study by the Royal Society for Public Health in the UK found that Instagram is the worst social media platform for mental health, causing feelings of inadequacy and anxiety in young people.

According to the study, “Instagram easily makes girls and women feel as if their bodies aren’t good enough as people add filters and edit their pictures in order for them to look ‘perfect’.”

If you find that using Instagram is making you feel inadequate, anxious, or depressed, it might be time to take a break.

Most people only post their highlights on social media; it’s not a true reflection of their lives.

5) Experiencing ‘Phantom Vibration Syndrome’

I remember constantly feeling like my phone was vibrating, signaling a new like or comment on my Instagram post, even when it wasn’t.

It was like my brain was so wired to expect these notifications that it started to imagine them.

Phantom Vibration Syndrome is a phenomenon where people think their phone is vibrating, indicating a call or text, when it actually isn’t.

It’s been linked to heightened levels of anxiety and an unhealthy attachment to our phones.

If you’ve noticed this in your own behavior, it’s worth taking note.

It’s a clear sign that your relationship with your phone and social media might be veering into unhealthy territory.

Consider setting specific times to check your phone and turning off unnecessary notifications to give your mind a much-needed break.

6) Allowing Instagram likes to dictate self-worth

The sixth sign is a heavy one: allowing Instagram likes to dictate your self-worth.

I remember posting a photo I was really proud of, only to delete it a few hours later because it didn’t get as many likes as I’d hoped.

My self-esteem took a hit and I questioned whether people liked me at all.

A study by the University of South Australia found that men who heavily value social media engagement, such as likes and comments on their body-related posts, show significant signs of muscle dysmorphia, a form of body dysmorphic disorder.

It’s a dangerous path to link your self-worth with the number of likes on your Instagram posts.

As psychologist Albert Bandura once said, “Self-worth comes from one thing – thinking that you are worthy.”

Your worth cannot and should not be measured by the number of likes on your Instagram post.

7) Finding real-life interactions less rewarding

The final sign is a surprising one: finding real-life interactions less rewarding than virtual ones.

I noticed this in myself when I started to prefer the thrill of getting likes on Instagram over having a genuine conversation with a friend.

The digital affirmation seemed more exciting and rewarding than real-life connections.

But here’s the counterintuitive part: while it may feel good to get hundreds of likes on Instagram, it’s the face-to-face interactions that are truly rewarding and vital for our mental health.

If you find yourself preferring online interactions over real ones, try this practical tip: set aside specific times in your day to unplug completely from social media.

Use this time to engage in face-to-face conversations with friends or family or even just enjoy some alone time.

You might just find these interactions far more rewarding than any number of Instagram likes.

Conclusion

If you recognize any of these signs in your own behavior, don’t despair.

It’s never too late to reassess your relationship with Instagram and make changes for a healthier, happier life.

Social media is a tool.

It’s not a measure of your worth or a substitute for real-life experiences.

Use it to connect, share and inspire, but don’t let it dictate your happiness or self-esteem.

Take breaks, set boundaries, and remember to live and enjoy life outside the screen.

You are more than the sum of your likes.