I had finally had enough! I had to do a social media detox.

I knew I had a problem when I spent a Saturday bedrotting for 6 hours+ (I kid you not) and doom scrolling on Tiktok. I feel embarrassed admitting this but as with any bad habit, the first step towards getting any kind of help is accountability.

As someone who is very introspective, I knew that this sudden social media addiction was only a symptom of something much deeper happening in my life. If you are in this dilemma, this is where some shadow work had to be done, but more on that later!

Having a social media detox frees up more time in your life for real hobbies, I always had a sense of dread that I was in the prime of my life and I was letting my years waste away with this bad habit.

But why was it so hard to quit? In this article, you will find out why a social media detox can be so hard to do when you finally decide to, and what the benefits are as well as the consequences of having a social media addiction.

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How Many Hours On Social Media Is Considered Addiction?

Experts agree that anything over 3 hours could indicate that someone has a social media addiction.

If you’re looking for signs that you need a break from social media this is it.

Dopamine is the neurotransmitter released during social media use, as well as during other addictive behaviors such as emotional eating, gaming, shopping, recreational drug use, and gambling. Like any addiction, it can also impact the quality of your relationships.

How Long Does It Take To Detox From Social Media?

Dr. Ambrose suggests that if you aim to reduce your screen time, it typically takes between two to four weeks. You may experience irritability and mood swings in the initial one to two weeks as you lessen your involvement in enjoyable screen-based activities.

If two weeks sound like a lot to you, you can always start with a 1 week social media detox, a 3 day social media detox, or you may decide to focus on the app you use most and do an Instagram detox or a Tiktok detox.

How Do I Stop Using Social Media So Much?

To stop using social media so much, you need to 1. Reset your dopamine levels 2. Find out why you use it so much in the first place. Here are some questions to consider asking;

• What feelings am I trying to avoid by going on >insert social media platform<…?
• What do I hope to get by going on >insert social media platform<..?
• Am I happy with my life?

There are so many reasons why you have an addiction to social media.

It might be FOMO, you don’t want to miss out on the latest celebrity gossip or what’s currently happening in pop culture. Social media can be your way of staying relevant so you can have something to add to the conversation.

It could be boredom and loneliness, social media helps you stay connected with others, even if this connection is solely virtual.

Lastly, for some social media helps them escape their realities and gives them a sense of control in their lives.

Does Social Media Detox Help Anxiety?

Prolonged use of social media has been known to increase anxiety . There are other factors as well that contribute to the anxiety – body image, depression, adhd, attention span, eating disorders, loneliness.

I’ll paint you a scenario, you come home on a Friday night from a job you hate, so to escape from your feelings;

You go on instagram,

And there’s people getting married.

Someone just had a baby.

Or someone is celebrating their 25th Birthday surrounded by 30 friends.

Another influencer just posted a picture showing off her new BBL results.

Your old mate from high school is going on their 4th vacation this year and it’s only February.

Let’s face it, it’s human nature to compare ourselves to our peers and If your life isn’t where you want it to be it can make you feel like a loser. In fact this is one of the reasons to quit social media.

Social media makes you feel like you aren’t doing well and every one has their whole life figured out.

I don’t know about you but I would rather work on bettering my own life if I wasn’t happy with it or I felt like my life sucked. Use what you see on social media to motivate you to do a social media detox, so that you can focus on you and your self care.

Social Media Detox Benefits

A while back when I drastically reduced my screen time and since then I started 2 businesses, got better at writing, took courses to improve my business skills, made more money, built a better body, increased my confidence and started learning spanish.

I observed that having a social media detox came with some benefits.

1. It gives you your time back.
2. It makes you more disciplined.
3. Newfound interests in creative pursuits and hobbies.
4. It helps you embrace and cope better with difficult feelings like loneliness.
5. It helps you become more self aware as you have less distractions and aimless busyness.
6. It brings issues that you need to work to your attention.
7. Better sleep.
8. Improved mental health.
9. More energy.
10. More happiness.

How To Do A 30 Day Social Media Detox Challenge

To successfully do a social media detox challenge, you have to replace bad habits by forming new ones. You have to intentionally do this because you may naturally try to look for other sources to get your dopamine hit – movies, binge eating etc.

Step 1: Set Time Limits On Your Phone

Android:

1. Digital Wellbeing & Parental Controls: Some Android devices have a built-in feature called Digital Wellbeing or Screen Time. You can access this by going to Settings > Digital Wellbeing & Parental Controls.
2. Set App Timers: Within Digital Wellbeing, you can set daily app timers for specific apps. This restricts your usage of those apps after a specified time limit each day.

iOS (iPhone/iPad):

1. Screen Time: Go to Settings > Screen Time. Here, you can see your usage data and set limits for app categories or individual apps.
2. App Limits: You can set specific time limits for app categories (like Social Networking or Games) or individual apps. Once the limit is reached, the app will notify you and can even block access until the next day.

Scheduled Downtime (iOS) / Wind Down (Android): Consider setting up scheduled downtime or wind down periods. These features help you wind down before bed by limiting access to apps and notifications.

Step 2: Find An Outside Hobby

You don’t have to suffer from FOMO anymore. Go out and make something happen.

Engage yourself in activities outside of social media helps fill the time and mental space previously occupied by excessive scrolling.

Having a hobby not only distracts you from social media but also enriches your life with new experiences and meaningful connections.

Step 3: Curate Your Environment To Reduce Temptation

Make your physical and digital environments less conducive to mindless social media use.

This might involve deleting social media apps from your phone temporarily, unfollowing accounts that trigger excessive use, or setting up website blockers on your computer. Getting an alarm clock instead of leaving your phone on your bedside. And actually hiding your phone during productive hours.

Creating barriers can make it easier to stick to your social media detox challenge.

Step 4: Find Someone To Hold You Accountable

Accountability can significantly increase your chances of success.

Share your social media challenge with a friend (that isn’t equally addicted to social media), family member, or a community that can support you. They can check in on your progress, provide encouragement, and remind you of your goals when you feel tempted to revert to old habits.

Step 5: Replace The Habit With A New One

This is a key aspect in breaking bad habits. When you decide to do a 30-day social media detox challenge, you’re essentially breaking an existing habit (excessive social media use) and replacing it with a new one (other interests of yours).

I recently started spending my free time learning a new language, every time I get the urge to use social media, I use that as my cue to practise spanish instead.

This intentional replacement is crucial because otherwise, you might seek out other activities that also provide quick dopamine hits, like watching movies or binge eating. By consciously forming new habits, such as reading books, exercising, or learning a new skill, you redirect your energy and attention away from social media.