Social media detox: 12 ways to scroll less and live more
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Taking a social media detox has many wellbeing benefits, but it's not always easy. Explore how to start (and stick to) a social media cleanse with our 12 tips.
In our hyper-connected world, social media often feels inescapable. Many of us are glued to our phones, constantly sucked in by the endless pinging of notifications. Not only that, but there’s the added pressure of feeling like we need to present the perfect version of ourselves and our lives online. It can feel overwhelming and exhausting. That's where a social media detox comes in.
A social media cleanse offers a temporary break, free from the shackles of social media platforms and the non-stop likes and comments (or lack of too). For a few days or weeks, you get to put down your phone and reclaim your precious time and mental space. Imagine the relief of no longer compulsively checking for notifications or comparing yourself to filtered photos. No more staying up too late doomscrolling!
Intrigued? Our guide breaks down how to embark on a detox - from helpful tools for limiting screen time to advice for avoiding FOMO (fear of missing out), we’re here to walk you through the motions of how to take a social media detox — and stick to it! With some planning, you can quickly and effortlessly unplug from your services and reconnect with what truly matters most — your wellbeing.
10 signs you might need a break from social media
Social media isn’t inherently bad. In fact, it satisfies a very human craving: the need to belong. The problem is it can have some negative side effects. Do any of the following sound familiar?
1. You’re dealing with envy
It's normal to occasionally feel jealous of the perfectly curated lives depicted on social media. But if it's happening a lot, it’s a sign that you might need a detox. Social media often portrays an idealized reality that can make anyone feel insufficient. Remember that you see a highlight reel, not the whole story.
2. You’re having trouble sleeping
It’s widely known that the blue light emitted by phones and tablets can interfere with melatonin production, the hormone responsible for sleep. But did you know that social media is also a cause of sleep difficulties? Consider a break if you're scrolling instead of snoozing.
3. You’re checking social media too often
Compulsively checking your phone for new updates, likes, or messages can become problematic. If you notice you're picking up your phone without thinking, especially during inappropriate times like meetings or family dinners, it's time to step back.
4. You find yourself doom-scrolling
Doomscrolling means endlessly looking at negative news or social media feeds. It can be emotionally draining and contribute to stress, anxiety and depression. If you're spending time on distressing content, take it as a cue to disconnect.
5. You’re having time management issues
Time is our most precious asset, and we can't get it back once it's gone. If you've ever logged into a social media platform and wondered where the hours went, that lost time is a sign. Time you could have spent building healthier habits like learning something new, connecting with loved ones, or simply relaxing is irreplaceable.
6. You’re not present in your day-to-day life
Are you taking photos of your food instead of enjoying it? Are you more interested in checking in at a location than experiencing it? Dependence on social media can lead to a decreased sense of presence and engagement in your real-world experiences.
7. There’s trouble at work or school
If your social media habits are starting to affect your productivity levels in professional or academic settings, that's a significant red flag. When deadlines are missed or performance drops, a digital detox may be needed to realign your priorities.
8. You’re neglecting your body
Are you forgoing exercise or delaying essential daily activities like cooking or showering because you're glued to your phone? When your physical wellbeing starts to take a back seat to your online life, it's a definite sign you need a break.
9. You’re dealing with mood swings
Constant exposure to social media can affect your emotional health, leading to irritability and mood swings. Consider this a sign if your patience is shorter than usual or small inconveniences more quickly trigger you.
10. There’s strain on your relationships
Are your friends complaining that you're always on your phone? If you find yourself scrolling through social media while spending time with other people, this might indicate it's time for a detox.
These social media red flags are more common than you might think, and acknowledging them is the first step toward a healthier digital life.
Why take a social media detox?
A study by the Happiness Research Institute found that participants who took a week-long break from Facebook reported feeling happier and more satisfied with their lives. Here are six other potential benefits:
Reduced stress: Disconnecting from the constant barrage of notifications, messages, and updates relieves stress almost immediately. Our minds aren't built to process the enormous amount of information we consume daily. A social media cleanse gives your brain the break it craves, allowing it to rest and rejuvenate.
Improved self-esteem: Comparing ourselves to others is natural, but it can become destructive when we're constantly bombarded with curated images of others' lives. Taking a step back creates the space to focus on your worth, fostering healthier self-esteem.
Enhanced focus: Our attention spans have significantly dwindled thanks to the endless scrolling and tab-switching that social media encourages. A digital cleanse helps retrain your brain to focus on one task at a time, boosting productivity and enhancing the quality of your work.
Better IRL connections: When you're not preoccupied with capturing the perfect photo or coming up with a witty caption, you're more present with others. Whether it's a deep conversation with a friend or quality time spent with family, a break from social media fosters more meaningful relationships.
Reduced comparison struggles: Stepping away from the social media universe reduces the ways of measuring your life against someone else's. This leads to a more balanced and realistic view, contributing to greater happiness and satisfaction.
Better overall emotional resilience: Continuous exposure to the 'perfect' lives and achievements of others can take a toll on your emotional wellbeing. A break restores emotional balance, offering you a clearer perspective of your life without the comparative lens of social media. This enables you to face life's ups and downs with greater resilience.
Taking a break isn't just about distancing yourself from the digital buzz — it's an investment in your wellbeing. When you prioritize your mental wellness, you pave the way for a more balanced and fulfilling life, both online and off.
How to detox from social media: top 12 tips
Alright, you're convinced. A social media detox is calling your name. But how do you go about it? We've compiled a list of twelve actionable tips you can implement today:
1. Schedule some downtime
Is your phone the last thing you look at before going to sleep and the first thing you reach for in the morning? Break the cycle by setting a "digital curfew" an hour before bed to unwind naturally and ensure better sleep quality.
💙 If having your phone away from you feels too foreign try using it for a guided meditation instead of scrolling.
2. Set time limits on apps
Most smartphones have built-in features that allow you to limit the amount of time you spend on specific apps. Take advantage of this by setting daily limits for your most-used social media platforms.
3. Gradually reduce social media usage
Going cold turkey may be overwhelming. Try reducing your social media time in increments. Start with a two-hour break and gradually increase to a full day or weekend.
💙 Instead of using social media, try a 3 minute meditation instead.
4. Tell your friends and followers
An announcement can make your commitment more real and keep you accountable. You may even inspire others to join you in the detox.
5. Engage in offline activities
Use the time you gain from staying off social media to engage in offline activities that make you happy. Whether it's reading, going for a hike, or meditating (more on that later), these activities give your mind the relaxation it deserves.
💙 Learn to meditate with guided meditations that you can practice offline.
6. Remove social media apps
Out of sight, out of mind. Uninstalling social media apps from your phone can provide a layer of detachment. You can always reinstall them after your detox period.
7. Detox with a friend
Sometimes, the journey is easier when you're not walking it alone. Consider teaming up with a friend who also wants to take a break from social media. You can keep each other accountable and share experiences.
💙 Try taking a mindful walk with a friend where you can discuss how your social media detox experiences are going.
8. Be mindful of replacements
Swapping one digital distraction for another is easy. If you find yourself aimlessly browsing the web or diving into a YouTube rabbit hole, refocus your energy toward more constructive activities.
💙 Check out our Breaking Habits series for more information on choosing healthier alternatives.
9. Schedule social media time
Once you've completed your detox, consider scheduling your social media time rather than sporadically checking throughout the day. This way, you have dedicated time for it without letting it interfere with your daily activities.
10. Reevaluate and unfollow
Use this detox period to think about what you want to get from social media. When you return, unfollow accounts that aren’t adding value to your life or causing stress.
11. Understand the science behind social media addiction
The most important step in detoxing from social media is understanding why it’s so addicting in the first place. Getting educated about why you keep reaching for your phone, checking your apps, and scrolling mindlessly will help you to break the habit. Looking for some expert advice on this, check out our Social Media and Screen Addiction masterclass. With these three short classes, you’ll learn the truth about social media addiction, how it impacts your life, and the best tools to implement change.
12. Become aware of your relationship with social media by practicing mindfulness
Practicing mindfulness helps us to stay in the present moment and to observe our behaviors, feelings, and choices without judgment. It also helps us to connect better with ourselves, which can lead to better understanding about why we engage with social media in the first place. This awareness can help us to better observe the reasons or circumstances for why we’re being pulled towards social media, and help us make healthy changes.
If you notice that you’re being pulled towards social media during times of loneliness, for example, try connecting with a friend or family member directly instead. Chatting on the phone, sitting down over coffee, or taking a walk with someone you care about, will do much more for your wellbeing than doomscrolling mindlessly.
With these twelve tips, you're well on your way to not just surviving a social media detox but thriving in your newfound freedom. It's all about balance and intentionality, both of which contribute immensely to your mental wellness.
It's important to note that detoxing from social media doesn't mean completely cutting off all forms of online communication. It means being more mindful of how and when you use these platforms. By being thoughtful about how you use it, you can gradually reduce your reliance on social media and regain control over your digital life.
Social media detox FAQs
How long does it take to detox from social media?
The length of your social media detox is a personal choice. For some, a weekend break is sufficient to recharge and refocus. Others may need a more extended period, like a week or even a month. The key is to find what works for you and your mental wellness goals. For some even an hour away is beneficial.
What does a social media detox do?
Ah, the crux of the matter! A social media detox can work wonders for your mental health. From reducing stress to improving self-esteem, it helps you recalibrate your relationship with the digital world. Only by taking a step back can you give yourself the mental space to focus on what truly matters.
Is social media detox worth it?
Absolutely, and then some! A break from social media helps you gain a fresh perspective on its role in your life. It offers myriad mental health benefits, including reduced anxiety, improved focus, and an opportunity for self-reflection.
How do you detox your body from social media?
Detoxing from social media is more about cleansing your mind than your body, but the ripple effects touch your physical wellbeing. Cutting back on screen time, especially before bed, can positively affect your sleep quality. Engaging in physical activities can improve your overall health.
Calm your mind. Change your life.
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