Escapism is the “intentional detachment and distraction from the real world.” Escapism provides a relief from the real world when one is feeling overwhelmed and allows them time to develop a renewed mind. However, not placing limits on how much escapism one allows can produce issues in one’s personal and professional life, causing an individual to isolate themselves, be cut off from loved ones, and lose sight of their personal and professional goals. Types of escapism include binge-watching Netflix television, playing hours of video games, and spending excessive amounts of time scrolling on social media.

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A 2018 study examined the problematic use of Instagram (PIU) and how perceived feelings of presence related to escapism based on use of various Instagram features and PIU. Presence was defined as the degree to which a medium has the illusion of feeling invisible, the barriers between individual and medium having been dissolved psychologically, and the medium being transformed into a social entity.  The independent variables included watching live streams and videos, looking at others’ photos, liking/commenting on others’ posts, and others’ likes and comments on an individual’s posts.  The mediator variables were Instagram presence (social presence, spatial presence, co-presence), and Instagram escapism. The dependent variable was problematic Instagram use.

 

The findings of the study indicated that a small percentage of individuals use Instagram problematically, with PIU being associated with the frequency of using the features of Instagram, sense of presence when using Instagram, and using Instagram for escapism. The concepts of presence (social presence, spatial presence, co-presence) as described in the article can also be used to explain the addictive nature of using Twitter and Facebook where individuals feel that they are in a virtual world interacting with the peers in their network in real time while discussing current events and trending topics. The level of spatial presence, or the sense of being located in a mediated space, feeling engulfed by the media atmosphere, and losing all sense of awareness toward the technological origin of the media environment being experienced by an individual can be used to explain the appeal of platforms such as Netflix and Hulu also.

 

When people watch shows on Netflix and Hulu, they get lost in the worlds being portrayed in front of them as well as the plot unfolding before them. This is one of the most popular and prevalent forms of escapism among young people today. The heightened feeling of presence one derives from watching an entertaining Netflix television show defines their level of escapism fueling the desire to binge-watch for hours. The best way to combat the need to escape is by determining what your goals are in life and devoting all your time and energy to accomplishing them. Setting personal goals for yourself will give you a sense of purpose and direction in life, decreasing your need to escape.

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"Setting personal goals for yourself will give you a sense of purpose and direction in life, decreasing your need to escape."

 

According to Mind Tools, it is important to create an image of what you want your life to be, including long-term goals that you want to attain, and break them down incrementally, determining what you want to accomplish each day, each week, each month, and each year. In setting your life goals, one must define a manageable group of goals for themselves that they plan to execute by a set time period, spanning different categories, such as career, financial, education, family, and health goals. With these overarching goals in mind, one should then map out a plan that will lay the foundation for attaining these goals, such as a five-year, one-year, six month, and one month plan. With a plan in place, a daily To-Do list will allow you to stay on track with your long-term goals by establishing what must be accomplished each day to advance at a reasonable rate of productivity so you will meet your destination.

 

Some things to remember when establishing your goals are: 1. Set precise goals that are specific and measurable, including dates, times, and amounts, so you can track your own progress, 2. Keep short-term goals small and incremental so they will be feasible and not daunting, 3. Make sure your goals are performance-based instead of outcome-based (i.e. committing to reading one chapter of a book a day instead of finishing a book by the end of the month), and 4. Ensure goals are realistic considering the barriers in place and skills necessary to accomplish them so you know how to spend your time effectively and how long the timeline to achieve your goals will realistically take. For me, one of my main goals for the New Year is to maintain a consistent exercise routine. This means exercising for an hour at least three times a week, ideally either Monday, Wednesday, and Friday, or Tuesday, Thursday, and Saturday. One day will be devoted to back and chest strengthening, the second day core strengthening, and the third day leg strengthening. I even have a list of exercises designated for each day that focus on the specific body parts being trained. Kettle-bell swings, dumbbell single arm rows, the incline fly, and the row to push-up complex are for back and chest day, planks, butterfly sit-ups, the half-kneeling wood chop, and the jackknife are for core day, and the dumbbell step-up, kettle-bell press-out, and leg machines are for leg day. 

 

Having determined the number of days, amount of time, and specific exercises devoted to each area of my body provides a plan for my exercise routine and makes my exercise goals performance-based instead of outcome-based and makes them realistic to accomplish. I know exactly what exercises I am going to use each day I walk in the gym, giving me a vision for what my gym session will be, and I have certainty that I am working the muscles I intend to target. Using the methods I have outlined regarding goal setting and the information I stated at the beginning of the article regarding problematic Instagram use, anyone feeling the constant need to escape by binge-watching Netflix television shows, playing hours of video games, scrolling through social media for hours on end, or any other mindless habit should feel confident in setting realistic and attainable goals across each area of your life that will enable you to live the most fulfilling, meaningful, and purposeful life possible!