Social media is a distraction.

This is not surprising when apps like TikTok exist online which offer an infinite scroll feature or apps like YouTube where longform content (videos over ten minutes long) is promoted by the algorithm. These platforms are excellent for entertainment, connecting with loved ones and new people, and finding others with similar niche interests. But too much of a good thing is harmful. 

In an article posted by UC Davis Health, excessive use of social media “may increase feelings of anxiety and depression, specifically in teens and young adults.” Unrealistic and glamorized versions of reality, the fear of missing out, hostile discourse, and harassment plague users the longer they spend on social networks. Attention spans are also negatively affected by the need for these quick dopamine hits. Additional, with the current political climate, people are becoming more opinionated and divisive. What is supposed to be an escape from the daily grind becomes a situation where these types of perspectives fuel a negative view of the world, of people, and of ourselves.

When it gets to this point, it is important to take a break every now and then. Here are a few steps that you can take to detox from social media.

Monitor Your Phone Habits

Start paying attention to the amount of times you go to pick up your phone when you’re bored, when you’re waiting for something, when you should be doing something else, etc. Modern phones have the ability to send weekly notifications about overall screen usage and which apps you spend the most time on. Be aware of what you do during these instances.

If you notice that you spend an exorbitant amount of time scrolling, it’s time to step back. If you exit social apps feeling overwhelmed with negative emotions such as pessimism or insecurity, it’s time to step back. If you feel compelled to start or finish an argument in comment sections, it’s time to step back.

The times when you’re “multitasking” between multiple screens should also be taken into account.

Limit Screen Time

Excessive use of social media is not only detrimental to mental wellbeing, but it is also harmful to productivity. Using the previous example of multitasking, one can’t put their full effort into a project when their attention is divided by the project, talking on the phone, and scrolling through reels. In a YouTube video posted by Abraham, he speaks about this dip in productivity by our need to seek out “cheap dopamine.” Dopamine is a “feel-good” neurotransmitter and hormone that acts as the reward center. So, doing something pleasurable releases this feeling. The type of dopamine that is released from social media consumption, however, is artificial and fleeting. Add the fact that humans naturally gravitate towards things which will release dopamine, and an addiction to scrolling arises. This further wastes precious time and increases the risk of seeing something which depresses us rather than uplifts us.

Abraham promotes everyone to limit their screen time. It can be as simple as muting notifications or as major as deleting all social media apps. The important thing is to take steps to reduce distractions and negative encounters online. 

Do Something That Doesn’t Involve Technology

Something as simple as going for a walk, reading, hanging out with friends, or even sitting quietly can make a difference. Social media has a way of warping our perception of reality. We forget what it’s like to just live in the moment around other people. It’s easier to see life as one extreme or the other—doom and gloom or sunshine and rainbows. Stepping away from that allows us to recenter ourselves into the nuances of life so that we may prioritize the surrounding world.

Takeaway

For any enjoyable thing, moderation is necessary for a healthy balance. Social media platforms are a fun way to unwind during free or difficult times. However, spending at least a few hours away from them per day can help to diminish their potentially negative mental effects.