LinkedIn has become an essential tool for professionals and freelancers, but it’s also one of the easiest places to fall into an endless scroll.
Hey, it’s OK. I’ve been there too. Some days, I’d spend more time scrolling through LinkedIn more than I’d like to admit, and that’s what inspired me to pen this blog. I’m a freelancer, so much of my time is spent connecting with clients here, but it’s not healthy to be on the platform 24/7.
It’s not just me, though. Many freelancers report scrolling LinkedIn too much, feeling unable to stop, or noticing that LinkedIn makes them feel bad after only a few minutes on the platform.
Sadly, this is a predictable outcome of how the platform is designed and how freelancers work. Understanding the cycle is the first step toward breaking it.
Whether you’re freelance or not, here’s how to cut back on LinkedIn time.
Key Takeaways
No time? Here are the highlights:
- Limit LinkedIn use by removing the mobile app and setting specific check-in times.
- Turn off non-essential notifications to reduce impulse scrolling.
- Curate the feed by unfollowing triggering or unhelpful content.
- Log in with a clear purpose and complete tasks before logging out.
- Replace the scrolling habit with small, productive alternatives to protect focus and mental well-being.
1. Why You Can’t Stop Scrolling LinkedIn
LinkedIn taps into several emotional and psychological triggers that are especially strong in professional life. Due to the nature of freelance work, some of these are amplified for self-employed folk.
Comparison pressure
The LinkedIn feed is dominated by wins, announcements, promotions, awards, conferences, and polished success stories. It’s even filled with selfies, too, these days.
For freelancers dealing with unpredictable income or self-doubt, these posts can trigger a sense of falling behind. I know I’ve felt that.
Fear of missing opportunities
Because freelancers rely on visibility and relationships, there is a constant fear of missing:
- a job posting
- a message from a potential client
- industry updates
- a networking opportunity
This “fear of missing out” keeps users refreshing the feed even when there’s nothing urgent.
Notification-driven dopamine loops
LinkedIn notifications are intentionally designed to feel relevant and important, even when they aren’t.
This creates a loop of checking, scrolling, and checking again.
Setting time off your phone or embracing digital minimalism can help with this.
2. How LinkedIn Negatively Affects Mood and Motivation
Instagram’s effect on people’s mental health has been discussed for years. But few talk about the impacts of the LinkedIn feed.
Many freelancers and professionals describe feeling worse after using LinkedIn. This often includes feeling discouraged, less confident, or simply overwhelmed.
This emotional dip usually comes from:
- exposure to exaggerated success narratives
- comparing early-stage freelancing to someone else’s highlight reel
- pressure to appear constantly productive or thriving
- unrealistic expectations about growth or income
What starts as a quick check often ends with a sense of inadequacy.
This is never ideal, especially if you’re checking in your down time when work should be off your mind! This can even increase the risk of freelance burnout.
3. How to Stop Spending So Much Time on LinkedIn
So, we know LinkedIn hooks us and makes us feel bad. But how do you stop?
These 6 evidence-backed strategies help reduce compulsive scrolling while keeping LinkedIn useful for business.
Strategy 1: Remove or limit the mobile app
Using LinkedIn only on the desktop dramatically reduces impulsive checking. This way, the platform becomes a conscious choice, not a reflex.
Checking on desktop? Me, too. I used the StayFocusd browser blocker to block it during work hours.
Strategy 2: Set defined “LinkedIn hours”
Switch to checking at predictable times.
For example, once in the morning and once in the afternoon. This prevents all-day grazing and panic-refresh behavior.
I switched to a morning and afternoon check, and only for 15 mins each. This lets me catch up with clients without scrolling aimlessly.
Strategy 3: Turn off non-essential notifications
Most alerts are not urgent.
Disabling them reduces emotional triggers and stops the “just one more check” cycle.
I also have my email notifications turned off. Checking these can get stressful, so I also check my mail 3 times a day.
Strategy 4: Unfollow unhelpful content
Does one connection really grind your gears? If you’re honest, are you jealous of someone you know? This is normal, even though we don’t admit it.
It’s acceptable (and healthy) to remove:
- hustle culture posts
- hyper-curated success stories
- overly promotional content
- comparison-triggering accounts
A calmer feed allows healthier interaction. In my opinion, you should do this on all social media apps.
Strategy 5: Log in with intention
Before opening LinkedIn, decide the purpose.
Will you?
- check messages
- respond to comments
- look for a specific update
- post content
Decide before. Once the task is done, log out again.
Strategy 6: Replace the scrolling habit
Whether you scroll on LinkedIn or Instagram, scrolling is a bad habit that needs addressing.
Substituting another quick task helps interrupt the reflex to scroll:
- stand and stretch
- review a task list
- spend one minute organizing files
- draft a short outreach email
Small substitutions weaken the habit loop. But digging deeper is often needed to understand why.
4. What Happens When LinkedIn Use Decreases
Freelancers who reduce their scrolling often report experiencing less comparison pressure and fewer mood drops throughout the workday.
Many also notice improved focus, more consistent confidence, and a noticeable boost in creative energy. They also tend to spend more time on billable or high-value work instead of getting pulled into the feed.
I can agree with these general findings. Once I got stricter and more intentional about my usage, I found I had more moments in the day and felt less stressed when I saw my peers were fully booked.
How to Stop LinkedIn Notifications?
LinkedIn notifications can be customized or turned off entirely through the “Settings & Privacy” menu.
This is a good idea if you click every notification. Disabling non-essential alerts significantly reduces the impulse to check the platform and minimizes unnecessary interruptions.
How Do I Stop Being on LinkedIn?
Reducing time on LinkedIn doesn’t require deleting the account.
You can use simple steps like removing the mobile app, scheduling specific check-in windows, and setting clear intentions before logging in to help limit usage.
For those wanting a deeper reset, temporary deactivation or a strict digital-minimalist routine can be useful. But remember LinkedIn is good for career progression and networking.
Can Anyone See My Activity on LinkedIn?
Most activity (e.g., likes, comments, and new connections) can be visible depending on profile settings.
Users can adjust visibility controls to limit who sees their actions, including hiding profile views or restricting activity broadcasts. Setting these might give you more peace while using the platform.
Final Words
LinkedIn can support a freelance career, and I believe this 100%, but it can also drain energy and confidence when used without boundaries.
Take this as your sign to reevaluate your relationship with the platform. If it’s not always positive, consider making changes to protect your focus and well-being.
Careers can be up and down. Stay balanced with The Freelance Balance blog.