This article was written by Caitlin, 23.
Alice is not the only one who falls down a rabbit hole; we do too. Instead of entering a strange world with talking animals and tea parties, we are pulled into filtered world where social media algorithms decide the story we see. What we watch online quietly shapes our thoughts, emotions, and actions; the risk is that it can often give us misleading or incorrect ideas on the world around us.
By understanding how these algorithms operate, we can recognise when we are being drawn in, regain control, and transform our social media into a positive, balanced, and truly informative space.
The algorithms explained
Social media algorithms personalise your feed according to what you watch, like, or engage with in the hope of keeping you on their platform for as long as possible.
The longer you stay, the more ads you view, and the more money is made by the platform.
Your feed is designed to display content that matches your interests, but be cautious — to hold your attention for longer, it often includes more extreme or shocking versions of material you already enjoy.
Warning signs for harmful content
It can be difficult to recognise when content is harmful, particularly when it is disguised in a way that makes it appear acceptable, or even appealing.
Watch out for these red flags that indicate you are seeing harmful content:
- Misinformation – e.g. misleading news reports, manipulated images, or inaccurate health advice.
- Hate speech – e.g. posts that stereotype or demean a group based on race, religion, gender or sexuality, or content that encourages prejudice or marginalisation.
- Unhealthy habits – e.g. dangerous dieting trends, unrealistic body ideals, or the promotion of self harm or eating disorders.
- Extremist material – e.g. violent political propaganda or conspiracy theories that place blame on particular groups.
Recognising the rabbit hole
It often begins innocently with a post, video, or headline that captures your interest.
As our brains are wired to be curious, we are driven to explore anything shocking that appears on our feed. But even a small action, like watching part of a video or hovering over a post, sends signals to the algorithm that you “enjoy” this content, and it responds by showing you more.
As time passes, your feed becomes narrower and you see the same topics repeatedly, often in more extreme or biassed forms.
Toxic dieting trends, extremist political opinions, or unfounded medical tips can suddenly overwhelm your 'For You' page, sending you down a rabbit hole of content that is hard to escape from. It is vital to notice when you are slipping so you can take appropriate action to regain control of your feed.
Reclaiming your digital life
Selena Gomez told Vogue that social media: ‘had become so consuming to me. It’s what I woke up to and went to sleep to. I was an addict, and it felt like I was seeing things I didn’t want to see, like it was putting things in my head that I didn’t want to care about. [...] Which is why I’m kind of under the radar, ghosting it a bit."
She escaped her rabbit hole by “ghosting” and withdrawing from social media. If this isn’t for you, don’t worry — there are many ways to regain control over your feed:
- Take a break – like Selena Gomez, we can “ghost” and step away from social media to help us reset. When logging back on after a break, it will be easier to see things for what they really are.
- Be mindful and intentional - it is far too easy to scroll on social media without even thinking about the content you are consuming. Next time, pause and consider if you really want to view this material, and whether it’s beneficial for you. Being thoughtful about your scrolling helps to quickly identify and avoid any negative content.
- Mute or block harmful accounts – if you have stumbled across some harmful content and now your feed is full of it, don’t worry. Muting or blocking those accounts will shift what you see online, and signal to the algorithm that you don’t enjoy this content.
- Follow positive accounts – try following accounts that uplift you, like body positive creators, mental health advocates, or educational accounts. Fill your social media with content that nourishes you.
- Seek out alternatives – if you feel like your feed is one-sided, challenge it. Don’t let your feed dictate your opinion; research and educate yourself on alternative viewpoints to help you make an informed judgement.
Social media may appear to be in control, but don’t be fooled; you have the power to shape what you consume online.
Algorithms will give you content to keep you entertained, but you do not have to accept everything that appears on your feed.
By making mindful choices, you can navigate rabbit holes and harmful content safely, turning your social media into a space that supports, inspires, and energises you.
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