How to Break Free from Social Media

Social media is ubiquitous today and it can be difficult to look away. With Meta boasting almost 4 billion users per month and Snapchat, YouTube, and TikTok not far behind, it can be a challenge to find someone who is NOT a user of one of these platforms. But, is it too much?

According to a study published by the National Institute of Health (NIH), social media use can be addictive and can lead to increases in symptoms of depression and anxiety. Another small NIH study indicated that taking a brief break from the platforms can be beneficial.

How do you know if you need a social media detox? Take this quiz and find out.

If your answers indicate you might benefit from a hiatus, here are a few ways to reduce or eliminate your time on social media.

1. Identify an accountability partner. Sometimes, we need someone to keep us honest when trying to form a new habit. Find someone who can help ensure you don’t start scrolling when you don’t mean to! Better yet, maybe you can find a friend who is willing to detox with you.
2. Tell friends. It’s helpful to let others know you’re planning to take a break so they don’t worry when you aren’t posting or engaging on your platforms. This also extends your accountability to more people, further solidifying your determination!
3. Use your screen time limits. Most smartphones have settings that limit when and how long you use specific apps. If your phone doesn’t, there are also apps that can help you do this. This allows you to control which platforms you want to limit if you don’t want to go cold turkey.
4. Schedule your scrolling. Like setting time limits, consider identifying specific timeframes for using social media daily.
5. Delete the apps. This is hardcore! You can delete the apps from your phone for the duration of your detox so you won’t be tempted to open them.
6. Replace social media with socializing. Make plans to do other things with your newfound time away from social media. Go out to lunch, take a hike, or call a friend. These activities might extend beyond your social media break, allowing you to reduce your screen time permanently.
7. Adjust your algorithms. If your feed isn’t sending you the information you want to see, change it—unfollow influencers and friends who aren’t serving you. Delete hashtags or topics you don’t like to see and hide comments and users you want to avoid. Sometimes, a little housekeeping is all you need to freshen up your social platforms.
8. Check your notifications. You can turn off push notifications to help you refocus and not get pulled back into the platforms.

Social media is a wonderful invention and helps us stay connected as never before in history. But, if you find that it’s just too much, a break may be helpful. Give some or all of these tips a try and see if that helps change your perspective and enliven your life.