If you’re not taking a weekly Social Media Detox, I’m about to change your life. I recommend that you should take one day in the week where you do a full Social Media Detox. That means NO social media for the whole day. And it’s the best thing ever.
I truly love and look forward to my weekly social media breaks—I fell out of the practice recently and am feeling so much better now that I’m back on the wagon. I look forward to it all week! Here’s the truth: social media’s not going anywhere. It might change from Instagram to TikTok to who knows what, but the internet has given us endless possibilities for new ways to connect and share our lives and creativity. However, there’s a dark side to it, as well. This is why taking regular breaks from social networking is so important for our mental health! We have to learn how to use the apps in a way that’s supportive for our wellbeing.
Why do you need a Social Media Detox?
The average person spends roughly 2 hours A DAY on social media (136 precious minutes, to be exact). That’s horrifying. That’s a lot of wasted time. Think about what you could accomplish with two extra hours in your day?! A number of studies have found associations between increased social media use and depression, anxiety, sleep problems, eating disorders, and suicide risk in youth. Prolonged use of social media can trigger negative thought patterns such as comparison, judgement, unworthiness, FOMO (Fear Of Missing Out), etc.
A recent study found that the average human attention span has fallen from 12 seconds in 2000 to 8 seconds today. In comparison, scientists believe that goldfish have an attention span of 9 seconds. Yes, you read that right: most humans now have a shorter attention span than a goldfish! Social media and its barrage of information doesn’t help. You need to unplug occasionally to give your brain the opportunity to slow down and focus. All that scrolling really challenges mindfulness. You’re not present in the current moment when you’re lost in the real-but-not-real world behind a screen. This disconnection can damage relationships and prevent you from being fully in your body and in your life. Social media is addicting. The reward centers of our brains light up when we get a Like or Comment, which is why it feels so good—you’re literally releasing dopamine, a reward-seeking chemical. That keeps you wanting more. It’s important to break that cycle so it doesn’t continue. Now don’t get me wrong: social media isn’t all bad. There are many studies that also prove the positive effects of social media in building connections and increasing happiness!
Here’s the key: like with any tool, it’s all about HOW you use it. I work in social media, which is why I know how important it is to take breaks for your mental health. We don’t want to ruin a good thing from overuse. The goal of social media should be to inspire you, expand your consciousness, and connect you with old friends along with new friends from around the world. Ideally, it shouldn’t drain your energy—it should fill you up!
If I’ve convinced you to take a Time Out from social media, here’s what to do:
- Do what you can. If a whole day off sounds impossible, start with something more realistic. Maybe you take an hour to detox. Maybe a half a day. But commit to it, once a week or once a month. It gets easier with consistency. Be nice to yourself. This might not be easy. You might feel uncomfortable, especially in moments where you’d typically fill the empty space with mindless scrolling: i.e., when you’re in line doing your food shop.
- Try to embrace the moment and allow yourself to just BE. Notice the different sounds you hear in the present moment. Take slow, deep breaths.
- Give meditation a try. Use your break away from your screen to deeply connect with the world and people around you.
- Hold yourself accountable.
- Tell your friends and support system that you’re going to practice a regular detox and then hold yourself to it!
- Spend time with friends, in nature, or by yourself—whatever helps you fully recharge.
When you do return to using social media, it’s important to use it for good. It’s all about your intention when using your favorite apps. If following a specific account keeps setting you back into a negative space, Mute or Unfollow them! Make your social networks supportive environments for you to explore. To ensure it doesn’t take over your life, limit your time on social media. Schedule out when you’ll be on it instead of checking it at every free opportunity.
Apple even offers its phone users help with its the Screen Time Setting. You can set a time limit for yourself to use an app by clicking on App Limits, Add Limit, then Social Networking. Set your time limit (an hour max a day seems reasonable) and your phone will display a notification when you’ve hit your time limit.
Here’s another idea: why not take the detox one step further and take a break from your cell phone altogether? That’s right: phone off. Consider this the advanced level. If it gives you anxiety just thinking about doing it, you probably need to.