Social media has become the primary means by which we interact with the outside world. We do almost everything online, including talking with friends and family, learning new things, dating, buying and selling, reading news and events, and finding community. Last summer, I found myself obsessively browsing through social media, my days becoming a blur of handpicked pieces and constant notifications. I noticed a difference in my mood—anxiety became more regular, and I was always distracted. It wasn’t until a buddy shared their successful digital detox that I decided to try a social media break for myself. What I discovered was life-altering.
If you spend countless hours on social media you must have seen the TikTok infinite scroll, sometimes known as doomscrolling on Twitter first thing in the morning. Excessive usage of social media has been related to increased depression, anxiety, sleep deprivation, and other undesirable outcomes.
Of course, nothing is healthy in excess, and the amount of time we spend on social media is something we rarely consider and monitor. So, in this article, I’ll go over the causes and benefits of taking a social media break, as well as what occurs when a chronically online person (like myself) decides to take one.
Key Takeaways
- Taking a break from social media can significantly enhance mental clarity and reduce feelings of anxiety and depression. Studies have shown that limiting social media use leads to decreased feelings of loneliness and improved mental well-being.
- Reducing or eliminating social media use, especially before bedtime, can lead to better sleep. The absence of blue light from screens helps in maintaining natural sleep cycles and improves overall restfulness.
- A social media break can decrease the stress and anxiety associated with constantly comparing oneself to others’ highlight reels. This helps in fostering a more positive self-image and personal contentment.
- Without the constant distractions of social media, individuals can reclaim time and focus better on the tasks at hand. This leads to improved productivity and a greater sense of accomplishment in daily activities.
What Is a Social Media Break?
A social media break is an intentional and temporary period when a person refrains from using social media platforms. Depending on personal goals and needs, this break can last a few days or several months. The fundamental goal of a social media break is to unplug from the digital world, allowing oneself to recuperate and refocus on other elements of life.
Social networking has both simplified and enhanced our lives. Despite the benefits, we must acknowledge that excessive online use can lead to emotions of worry, despair, and loneliness. Types of Social Media Breaks
- Short-term Breaks: These can last anywhere from a day to a week. Short-term breaks are often used to give yourself a quick reset and regain control over your social media habits. For instance, someone might decide to stay off social media during a busy work week to avoid distractions and increase productivity.
- Long-term Breaks: These can last several weeks to months. Long-term breaks are more immersive and can significantly change how an individual interacts with social media. For example, after experiencing burnout, a person might take a three-month hiatus to focus on mental health and personal well-being.
- Scheduled Breaks: Some individuals take regular, scheduled breaks from social media. This might involve designating specific days or weekends where they refrain from using social media. For example, a person might decide to go offline every weekend to spend quality time with family and engage in offline activities.
Understanding the Impact of Social Media on Mental Health
What would your mental health be like in a world without social media? It’s difficult to imagine, right? Many of us are so caught up in our social media accounts that it’s difficult to remember what we did before the feed. There are numerous benefits to internet communication, but how do we strike a balance with the continual barrage of information from friends, family, celebrities, and companies clamoring for our attention?
In a recent Healthline survey, we questioned readers about their attitudes toward social media. Of those polled, 25% believe it harms their mental health, while 53% believe that limiting their use would help. So, what does the research have to say about the effects of social media on your health and well-being? You might be surprised to learn most studies aren’t too favorable.
Your brain may be begging you to slow down your scrolling. According to a 2015 study, children in the United Kingdom were twice as likely to report high or very high ratings for mental illness if they spent 3 hours or more on social networking sites during the school day.
The link between social media and mental health problems such as anxiety and depression is well established. According to research published in the Journal of Social and Clinical Psychology, cutting back on social media usage dramatically reduces symptoms of loneliness and sadness. The research is clear: our brains were not meant to handle the constant stream of information and comparison that social media provides.
Obvious Signs That You Need a Social Media Break
If you frequently find yourself thinking, “Wow, where did the time go?! If you can’t recall why you opened the app in the first place, you’re most likely spending too much time online.
“It’s not necessarily about the amount of time you’re spending on social media, but rather the negative effect it may be having on you,” Dr. Borland explains. Here are some suggestions to help you recognize when it’s time to take a break.
#1. You’re Mindlessly Checking The Apps
You’re not in the moment, and you’ve gone on autopilot like your thumbs have a mind of their own,” Dr. Borland explains. If you frequently find yourself on social media without realizing it, you’re probably too absorbed.
#2. You Are Always Online
Small sessions build up. One survey discovered that users engage with their smartphones 2,617 times every day! If you are unable to obtain an objective assessment of your behaviors, consult with your spouse or a friend.
#3. You Cannot Stop Comparing
You understand that social media is a highlight reel, yet it’s easy to start feeling horrible about yourself. “When you unfavorably compare yourself to what you see online, you can begin to feel that your own life is lacking.
#4. You Have FOMO
Social media can bring on the fear of missing out, aka FOMO, making you feel like everyone is doing something cool and exciting but you. “People often say that it makes them feel like there’s some wonderful thing going on that they’re missing out on. Trust me, all that FOMO can make you feel like you’re not good enough.
#5. You Feel Isolated From Real Life
Yes, it’s called social media, but it might make you feel more isolated. “Instead of having a cup of coffee with a friend, you’re communicating by DM,” states Dr. Borland. “When you lack direct human connection, you can start to feel isolated.”
#6. Your Life Does Not Feel Authentic Anymore
Have you ever felt that you can’t enjoy what you’re doing without first posting about it? Perhaps you are continually documenting meals before eating, or you can’t go through a party without blogging. “The pressure to perform can overtake any real enjoyment of using social media,” And finally… It’s just not enjoyable anymore. This overarching symbol includes all of the others. Do you find social media to be uplifting or depressing? If it is the latter, it’s time to step back.
Detailed Steps On How You Can Take a Social Media Break
After deciding to take a break from social media, what next? Mindfulness is the practice of remaining attentive to the present moment. “It’s the idea of trying to be as emotionally present as possible,” and getting in the practice of saying to yourself, I’m going into this with intent.” These pointers will help you go offline—and return (if you desire) with more thinking and moderation.
#1. Make a Plan
The first stage is to establish a plan for what you want to achieve and how you intend to do it. If you just want to limit your screen time each day, what times will be off-limits, and which will be classified as social media time? How will you enforce the time limit? How many days or weeks will you limit your social media use?
So, if you intend to eliminate social media from your life, set a time frame that feels manageable. Detoxing from social media for a month when it is such an important part of your life can be overwhelming and set you up for failure. Try starting with one day per week, or practicing a “social media fast” on the weekends and go from there.
#2. Recognize Your Triggers
Next, identify your triggers when you use social media. The Greek philosopher Socrates stated that the greatest method to gain true wisdom is to “know thyself.” Socrates’ wisdom is still applicable today, even though he could not have predicted modern technology.
So, try to recognize when you’re most vulnerable or susceptible to using social media,” Dr. Borland says. “Maybe you spend your entire lunch break on Facebook or TikTok, or you start doomscrolling before bed.” Pay attention to your emotional responses while using social media. Are you feeling tense, furious, or annoyed? When do these reactions happen? Are they inspired by specific types of content or actions? To start, you don’t have to do anything; just observe your habits and keep track of them. Get to know thyself, as old Socrates would say.
#3. Announce The Break
Some people feel it beneficial to announce their break on their social media pages to educate friends and followers and establish expectations. When you take a break, you can either announce it publicly beforehand (if you believe others will be concerned about your absence) or simply step away. Whatever you decide, you may find it beneficial to discuss your plans with a loved one.
“A big part of that is, first of all, admitting it to yourself, Then, admitting it to a friend, it becomes much more genuine. You’re admitting that you’re spending too much time online.” Some folks even have a trusted buddy reset their social media credentials so they can’t log back in after a break.
#4. Limit or Delete Apps
If you merely want to limit your daily consumption, there are apps and settings available, such as the Freedom app and Cold Turkey. Both iPhone and Android users can put time limitations on their apps in the settings, after which they will be unable to use them.
You can also deactivate all social networking apps from your phone without removing your accounts. If you find yourself frequently picking up your phone and idly tapping, remove your apps for a while; you can always reinstall them later. You can even alter your technology completely, as there’s an increasing trend of Gen Z people selling their cell phones for “dumb” phones to reduce their time on social media.
#5. Find Alternatives
Engaging in alternative activities like reading, exercising, or pursuing hobbies can fill the time previously spent on social media. Whenever a person has a strong urge to visit social media sites, they can look for alternative activities. One of the advantages of abstaining from social media is that a person has more time to do other things. These activities may include:
- catching up with a friend in person
- learning a new skill
- finding a new hobby
- practicing mindfulness or meditation
- exercising
Some people use social media apps as a primary communication tool for work. A person can use other means to keep in touch with colleagues, including:
- text messaging
- video conferencing
- Emailing
- Organize aCall a friend or family member (bonus points for a video call!).
- Invite someone over for dinner or drinks.
- Bake something and offer it to your neighbors, lingering to chat when you deliver it.
- weekend brunch, hike, or shopping trip with friends.
Alternatively, a person could use the messaging function on some social media platforms without browsing or scrolling on the platform itself.
What happens when You Take a social media break: My Experience
Statistics and data are fantastic, but they do not represent real-life experiences. So, to prepare for this article, I took a week-long social media break and chronicled my thoughts on it. I chose the time frame and strategy because I thought it was reasonable – social media is an important aspect of my job as one of the content writers at Lamphils, so I can’t take too much time away. I also removed the apps that I use the most off my phone for the week. Now that we’re on the same page, here are all the statistics and highlights from my time off (henceforth referred to as Break Week) and the week following.
#1. The Parameters
- Deleted Instagram, Twitter, TikTok, Whatsapp, LinkedIn, and Tumblr (yes, I still use Tumblr)
- For 7 days, from Sunday to Saturday
- Collected the hard data from the iPhone’s ScreenTime tracking feature
- Took notes in my Notes app
#2. Total Screen Time
I spent more time on my phone during Break Week overall, but on apps like Chrome to read content and YouTube to watch videos. Although my time on Chrome dropped by nearly half the week after my Break.
#3. My Most Used Categories
During Break Week, the time I spent on Social Media overall, even considering the times I had to redownload apps to get screenshots for articles, was WAY down. Despite the seeming drop in screen time, I reverted to my old habits once the Break was over, spending a total of 24 hours, and 13 minutes (!) on social media apps the week after.
#4. Pickups
I picked up my phone a lot more during Break Week than the week following. This is undoubtedly due to my natural tendency to gravitate toward social networking apps when I unlock my phone. When I wasn’t getting my regular diversions, I switched to my browser. The apps I launched after picking up differed between the two weeks: Chrome was the most used during Break Week, while Twitter was my most used the following week. An amusing side note is how much time I spent on my typical shopping app, Farfetch, during Break Week – window shopping to unwind is quite on-brand for me.
#5. Lessons Learnt
For me, social media is both a diversion and a tool of procrastination. I frequently found myself grabbing for my phone when I needed to pass the time. Without the apps on my phone, I discovered other methods to occupy my mind during those periods. My screen time remained unchanged, but I spent more time reading, viewing videos, and listening to music than usual. To use my Friday log: “I’ve consumed so much random YouTube content this week that I just know my recommendations are forever altered.”
Ultimately, although I had to redownload several programs for work, the week and time I took off were quite low-risk. Nothing very interesting occurred, at least not enough to warrant profound regret about my decision to take that particular week off.
All this is to say that taking a break, even if it’s sporadic and once in six months, will cause you less discomfort than you think. It may even drive you to be a bit more creative with how you choose to spend your time online. And it will drive you to rethink your relationship with social media and set healthier boundaries.
Benefits of Taking a Break from Social Media
If you’re able to distance yourself for a significant period, there are many benefits to disengaging or detoxing from social media. Let’s examine some benefits I experienced while taking that much-awaited social media break.
#1. Improved Mental Health
When I started my social media detox, one of the first things I noticed was a newfound clarity. Without the continual pings and updates, my mind was free to focus on the job at hand. This wasn’t simply a personal observation; research from the University of California, Irvine discovered that it can take up to 23 minutes to refocus after being distracted. By abandoning social media, I reclaimed valuable time, increasing my productivity and attention.
Constantly being online and interacting with other social media users can bring a variety of mental health issues, particularly if you find yourself scrolling constantly. According to research, many chronic social media users have acute emotions of loneliness, which increases their chance of developing anxiety or depression. A break from social media provides a much-needed pause, allowing you to focus on your mental health without the influence of external validation.
#2. Enhanced Sleep Quality
My sleep quality improved throughout my digital detox. Blue light emitted by devices can disrupt our natural sleep patterns. According to Harvard Health, blue light reduces melatonin production, making it more difficult to fall asleep. Without late-night scrolling, I fell asleep sooner and awoke invigorated, which improved my general physical health.
Exposure to blue light created by screens can disturb your natural sleep cycle, making it difficult to sleep well. The habit of monitoring social media before bed activates your brain, which can increase stress and impair your ability to sleep. Take a break from social networking sites to build a peaceful pre-sleep routine— which may include some reading or meditation — that can improve your rest. Better sleep not only enhances your physical health but it’s also essential for proper cognitive function and mood regulation.
#3. Better Offline Relationships
Social media platforms frequently create a sense of connection without offering the depth and fulfillment of in-person relationships. Taking a break from social media gives you more time to focus on face-to-face relationships with friends and family.
Direct interaction strengthens your bonds, pushes you to be more present, and allows you to express your appreciation for your loved ones. This lessens feelings of solitude and allows you to express a deeper appreciation for the people in your life.
#4. Decreased FOMO
Social media is frequently used as a highlight reel of other people’s life, resulting in inescapable comparisons and the fear of missing out (FOMO). During my detox, I understood how much stress was associated with these comparisons.
Once you’re off social media, you’re less likely to compare yourself to others, because people who stop using social media have less FOMO and more mental well-being and social connection. Stop going after what others have and instead develop your own particular goals, values, and desires.
#5. Prevents Depression, Anxiety, and Psychological Distress
According to the authors of a 2019 study, frequent social media practices, such as continually checking for messages and addictive social media use, are risk factors for anxiety, sadness, and psychological distress. They do, however, emphasize the research’s shortcomings and the need for additional investigation.
Similarly, a Trusted Source study from 2021 discovered that social media use is connected with an increase in self-reported depression symptoms. Meanwhile, a 2018 study discovered that reducing social media use to 30 minutes per day dramatically reduced symptoms of loneliness and sadness among undergraduate students after three weeks.
How Long Should a Social Media Break Be?
The length of a social media break depends on individual needs and goals. It can range from a few days to several months. Start with a short break and extend it as needed.
How Do I Resume Social Media Use After a Break?
When resuming social media use, set boundaries to prevent falling back into old habits. Limit your screen time, prioritize meaningful interactions, and be mindful of the content you consume.
How do I announce a social media break?
- Be Honest and Genuine: Start by acknowledging the value your audience holds in your life. Express your gratitude for their support and understanding. …
- Set Expectations: Communicate the duration of your break. …
- Express Intentions: Share your goals for the break.
How long does it take to detox from social media?
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.
Conclusion
Taking a social media break is an effective way to improve mental health, boost productivity, and foster real-life interactions. While there are certain disadvantages, the benefits usually outweigh the cons, resulting in a more balanced and meaningful life.
However, when considering disconnecting from social media, it’s crucial to be realistic, especially if you already spend a lot of time on it. Not everyone wants or needs to remain away from social media for extended periods; like with everything in life, it’s important to set boundaries. However, I encourage you to consider a social media break and experience these benefits for yourself.
Have you tried a social media break? Share your experiences in the comments below! If you found this article helpful, do well to share for others suffering the same.
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