Social Media Detox: Guide to Quit Scrolling

social media detox

We all enjoy going online to look at social media websites at least once a day. The problem is that when we spend too much time browsing social media sites, we end up feeling anxious, stressed, and depressed. Did you ever try to watch TV without checking your phone for text messages? We often end up spending way too much time on social media sites such as Facebook, Twitter, Instagram, etc., which leads to negative effects such as feeling lonely, increasing stress, and decreasing our ability to focus. A recent study found that people checking their smartphone before bedtime were less likely to fall asleep than those who didn’t. Websites and social media sites can affect your mood by reading, seeing, and hearing things that upset you. If you want to social media detox, read all article.

Contents of Article:

  1. #1 Social Media Cleanse: What Is It Exactly?
  2. #2 Signs It’s Time For A Social Media Detox
  3. #3 What Are The Benefits Of A Social Media Detox?
  4. #4 How Can You Do A Social Media Purge?
    1. #4.1 Start a new morning routine
    2. #4.2 Delete all your social media apps. You don’t need them
    3. #4.3 You shouldn’t be using technology just to scroll through social media
    4. #4.4 Don’t reach for your smartphone
    5. #4.5 Replace your social media addiction with a new hobby or another activity
    6. #4.6 Keep track of your progress
    7. #4.7 Be aware of the news you read and watch
    8. #4.8 Set aside time to avoid checking social networks
    9. #4.9 Observe the real ­people and their behaviors
  5. #5 Social Media Detox Tools Help People Clean Up Their Social
  6. #6 When Should You Return to Social Media?
  7. #7 Why Would Anyone Want to Go On A Social Media Detox?
    1. #7.1 Clear your head
    2. #7.2 Take back control of the way you use technology
  8. #8 Here Are Some Tips For Your First Social Media Break

#1 Social Media Cleanse: What Is It Exactly?

If scrolling is taking away your mood and life, then a social medias cleanse gives you the chance to remove yourself from some social networks for a certain amount of time. There are some people who log off for one day, while others go offline for weeks at a time to get away from their online activities.

Why do we need breaks from selfies and cute dog photos? Social networking sites cause us to be addicted because they give us something we want—a sense of community—while keeping our actual real life interactions minimal. Like any addiction, social media addiction activates the same parts of the brain as other addictions. You get dopamine jolted when you receive likes, shares, retweets, and comments.

Research has shown that social media may be bad for your physical and emotional well-being. Specifically, envy has been shown to be associated with anxiety and depression.

According to experts, we still don’t know enough about how much social media impacts our lives or whether it has an impact on some people more than others. However, taking time away from technology—especially screens—can give you space to reevaluate the impact they’re having on your life and your well-being.

And if you’re finding yourself overwhelmed by Facebook, Twitter, LinkedIn, etc., then consider cutting back on using them during specific periods — for example, during lunch breaks rather than completely eliminating their usage.

#2 Signs It’s Time For A Social Media Detox

Rockwell says she’d recommend a social media cleanse to anyone noticing negative mood shifts related to checking their feeds.

Some signs that it’s time to step back:

  1. You’re feeling “less than.”You need to log out if your scroll triggers comparisonitis—envy, FOMO, insecurity, etc.
  2. You’re doom scrolling. Do you need a new reason to feel more hopeless about the world? No, you do not.
  3. You’re feeling angry and anxious AF.Another day, another Twitterstorm. If you feel more enraged,jittery, or fearful after checking your feeds, it’s time to take a break.
  4. You could use more sleep.Uh, checking social media literally keeps you up at night.
  5. You can’t stop checking your phone.If your fingers are twitching for your phone for no reason, it’s time for a reset.
  6. You’re annoying your friends.Do the folks you love IRL complain about how often you’re on your phone? Does your boo hate how many snaps you take for the instgram? Social media shouldn’t trump your actual social life.

#3 What Are The Benefits Of A Social Media Detox?

You may think that going without social media for a few days sounds like a drag, but chances are you’ll be feeling better almost right away. A study of 68 college students found that most reported mental health improvements when they cut out social networking sites for more than one day. Only 25% of them did so for more than one week.

Let’s look at some of the potential physical and mental benefits:

  1. Most studies on social media cleanses show that when people feel better, they take a break from social media. According to both the study mentioned above and Rockwell, one of the main benefits of implementing a social tax is lessening people’s anxieties.
  2. It’s easy to get distracted by our devices—and end up doing something else instead of focusing on whatever we were supposed to be working on. But stepping away from social media and technology helps us clear our minds so that we’re better able to concentrate on our tasks.
  3. Social media has been shown to hinder creative thinking. Rockwell states that by taking away one’s access to these outlets As for the benefits of online courses, they free up your schedule, allowing you to have more freedom to pursue hobbies and activities.
  4. Fear Of Missing Out no more. A Facebook or Instagram cleanse helps you put your life back into perspective by taking the focus off everything going on outside of your own personal world.
  5. Stronger relationships. Disconnecting from social networks means you’re less likely to seek out new ones. URL Research backs this up by suggesting that stronger bonds are formed when we disconnect from our online friends.
  6. When we’re exposed to digital technology while trying to fall asleep, our brain activity increases dramatically and our ability to focus decreases, which makes it difficult to get a good night’s. The opposite could also be true! Better sleep is just one benefit of dial­ing back screen time.
  7. Less eye strain and less strain from reading and looking at screens for long periods of time. It makes sense to think that removing the apps from your phone will help your eyes and reduce headaches by avoiding excessive use.
  8. It could be better posture. But, really, you’re probably not going to see any improvements in your neck/back pains from cutting down on social media use.

#4 How Can You Do A Social Media Purge?

There’s nothing really “right” or “wrong” about breaking away from social media platforms like Twitter or Facebook. Whether you want to detox for one day or a whole week, here are some suggestions for ways to ease yourself back into social networking after taking a break:

#4.1 Start a new morning routine

Get out of bed earlier, avoid technology during your early morning routine by waking up at least 30 minutes before your usual time, then use an actual, mechanical watch to remind yourself not to hit “refresh” when you first get out of bed.

Start your day off right by making sure there isn’t anything on social networks or at work that could distract you from your goal. You should do whatever you want, but here’s one suggestion: enjoy something simple, like having some tea or coffee right now, while just looking out at nature, your environment, and/or yourself.

#4.2 Delete all your social media apps. You don’t need them

You may feel overwhelmed when giving up Facebook or Instagram cold turkey, but you might want to consider starting small by removing some of your most used apps from your smartphone. Every now and then you might realize that you’ve been checking your phone while standing in line at the store or sitting at your desk – but don’t worry, because you know better. When trying to clean up your smartphone habits, by temporarily removing the most distracting applications from your device, you’ll discover which ones you use frequently. You may be able to end this habit by deleting certain social media app accounts.

#4.3 You shouldn’t be using technology just to scroll through social media

A digital detox is usually good for the mind and body, but once in awhile you might just want to forget about electronics and enjoy something else entirely. If you’re going to be using your Kindle for anything besides reading books, you might want to download some apps onto it. And if you’re going to be playing games with your family, you might want to check out some fun apps instead of watching TV.

Changing the ways you consume media and technology can change the ways you view relaxation times and help you achieve greater levels of peace and tranquility.

#4.4 Don’t reach for your smartphone

If you find yourself constantly reaching for your phone, then you may be addicted to it. It’s a compulsion that often stems from anxiety about missing out on something new.

You don’t need to make big changes at once; start by making little ones. Put your smartphone away when you’re not actively using it. Or if you don’t want to completely get rid of it, put it in another room when you eat meals, hang out with friends, or take naps. To keep your smartphone out of sight when not in use, try disabling notifications or changing settings so that they’re easier to ignore. The bright colors and images used by most social media sites (Facebook, Twitter, etc.) are often what get people scrolling through them, so using the grayscale option may help counter that effect.

#4.5 Replace your social media addiction with a new hobby or another activity

Social networks can be a real bummer if used too often, taking up a lot of your free times. According to statistics by Pew Research Center, the average Internet user consumes two to three times daily at least one hour and twenty-four minutes (2h24m) of time spent on social networks. You could spend that extra time each morning thinking of new activities you’d like to participate in.

Take part in activities that engage your mind and your senses. For example, learn something new (such as playing the guitar) or spend time doing something relaxing outside (like sitting in nature). If you’re someone who spends many hours sitting at a computer, these daily exercise routines are especially beneficial.

#4.6 Keep track of your progress

Most iPhones or Androids will usually keep an internal record of the number of hours you’ve spent using them (both social media apps and email) as well as allowing for easy reporting from month to month of your usage habits. After implementing your detox for 30-60 minutes per day, check out the stats below. You might be surprised at how far you’ve come! It can help motivate you to keep going until you break social media addiction.

#4.7 Be aware of the news you read and watch

Avoid looking at social media sites that leave you feeling negative or drained of energy. It might mean unfollow­ing certain social media accounts or not following certain pages on Facebook and Twitter that aren’t aligned with what makes us feel our best. Instead trying to follow more positive accounts or accounts that share inspiring articles.

#4.8 Set aside time to avoid checking social networks

To complete daily tasks efficiently, having an organizer or checklist for them helps to remember when they need to be done. It can also help remind you not to check social networks! Get used to seeing this every day (sticky notes). You’ve committed to sticking to your goals. You can also get in control of your social media usage by setting timers for your social media apps and letting you know when you’ve used enough of your allotted minutes.

Your lock screen is one of the first things that catches your eye whenever you use your smartphone, so it makes sense that it would be an ideal location for adding reminders regarding your detoxing lifestyle. If you’re finding yourself using your smartphone more often than intended, you could add an inspiring quote or a productivity reminder so that you get back into proper working mode faster.

#4.9 Observe the real ­people and their behaviors

Appreciate your surroundings by making the most out of any opportunities for hiking outside, or sitting in a local park and observing activity. You might become aware of the beauty in the real things around you rather than just seeing them from an artificial perspective on a screen.

#5 Social Media Detox Tools Help People Clean Up Their Social

There are a couple of useful websites/apps that provide some guidance for people who want to give up Facebook / Twitter / Instagram or etc.

If you use Google Chrome as a web browser, then the Stayfocusd chrome extension is an excellent tool for removing the temptation to check social media sites.

Facebook News Feed Eradicator – Chrome Extension – This isn’t about cleansing your body, but rather simply reducing the number of times you use Facebook by removing the newsfeed altogether.

SelfControl App-A Mac App That lets you block certain websites similar to StayFocused, but which works for any browser including Safari.

Our Pact– block social networking apps from your mobile device. App designed for parents to monitor their kids’ online activities, but could be used by adults looking to limit their own technology use.

#6 When Should You Return to Social Media?

If you want to completely stop using social media, you could be setting yourself up for failure by quitting suddenly. And if you decide to return to social media after having cut ties with it cold turkey, you might end up going right back into old habits. Keep an eye on your own needs and give yourself permission to go back to social media in moderation from time to time. So if you’re familiar with your body, you can best judge when you may need to take an additional break from social media and when it might be time for another cleanse to help you reset.

#7 Why Would Anyone Want to Go On A Social Media Detox?

If you’re here, or if you’ve been thinking about quitting social networking for good, then you should definitely quit. And that should be reason enough to do so. You’re reading this article because you’ve noticed that your social media use has increased dramatically. Social media networks are having an effect on your self-image and general wellbeing.

If you feel like Facebook has become too important in your life, if it occupies your thoughts, or if you find that you’re always checking your smartphone, then maybe it’s high-­times to take a break from it.

#7.1 Clear your head

A social media detox allows you to get away from the distractions of social media for a few days.

We get sucked into this online world where we see pretty filters on models and celebrities, our friends’ curated version of their lives in photos and captions and stories they’ve shared, and articles that trigger an emotional response.

It’s all a recipe for a disastrous outcome when it concerns our mental health. It’s not necessary clutter; it’s just junk food for your brain. And most of it is useless except for disturbing your tranquillity.

Imagine how much better you could spend your time and mental energy on the important stuff instead of wasting it on unimportant tasks. Social media has become so ingrained into our lives that we often don’t even realize when we’re using it. It’s easy to get caught up in it without realizing just how much time we spend there. Taking a few days off helps us gain perspective on what’s truly important in our lives.

#7.2 Take back control of the way you use technology

It allows you to regain control of your smartphone and your digital life. Social media apps and sites are built to give you an addictive experience by giving you constant feedback loops, notification bells, likes, and instant gratifications.

You keep refreshing the page, waiting for a new notification or like, but you’re just pulling down that slot-machines arm again and again, expecting something different to happen. When there’s a new Like or Favorite, you get a small dose of dopamine. It was done intentionally.

These applications and sites have been optimized and iterate on by behavioral scientists and psychologists who were hired by these tech companies so they could keep you engaged with their app or site. Because it you continue to come back and remain on their platform for longer periods of time. The longer you stay on their platform, and the more you keep coming back, the more ads they can serve you. The more adverts they can show you, the more money advertisers can make from you.

These tech giants create incentives for themselves to optimize their platforms against their original intentions or missions. It’s not really about connecting you with others, but rather about keeping you and your mind hooked.

You become so used to using certain apps and websites that you don’t even realize you’ve been doing it for years. It becomes addictive. You check your feed at least once a day, whenever you receive a new message, and you’re always looking at your phone even when you’re trying not to be distracted by others.

Finally, one final reason to take a social media tax is simply because of the benefits of having a break from social media for awhile.

#8 Here Are Some Tips For Your First Social Media Break

If you want to try a social media cleanse, here are some of the best ways to go about doing so:

  1. Try doing your first detox when you know there will be lots of things to distract you. It was a bit harder to forget about my smartphone when I didn’t have anything else to focus on.
  2. Let them know that you’re okay and that they don’t need to worry about you to family, partner and friends! And because you’re going to be staying in touch with them by text, phone, or in real life, you’ll be able to stay in touch with the ones you care about the most.
  3. You don’t want people to think that you’re completely gone from their lives forever! And then you can make sure to keep in touch with the friends and family who mean the most to yourself by texting, calling or visiting them in person.
  4. You don’t need to worry about distractions when using Silent Mode if you want to get some sleep. Your phone will automatically shut off at 11pm unless you turn it back on again before then. Similarly, if you put your smartphone away for ten days, it will turn itself off for ten days too. You can silence specific callers, but no one else will know where you are or disturb you.
  5. Being able to turn off push notification sounds and setting them to ring when an important call comes through means you won’t get distracted by them.
  6. It doesn’t necessarily mean you have to be available 24/5 if you can’t answer that message right away. Save it for later. Don’t pick up if you can’t answer that phone call. You may need time away from the group chat if you aren’t feeling well mentally. Mute it for a few hours until you feel better.
  7. If you don’t know the answer yet, save it for later when you do. If you can’t get back to them on their calls, don’t respond. if you’re not in the right head space for the group chat, then silence it for a few hours
  8. You should definitely turn off your alerts and reminders. To avoid distractions, only check them when you’re logged into your accounts. This kept me from checking my phone every time I got a message alert.
  9. Don’t allow yourself to be distracted by your social media apps’ notifications. Only check them if you’re already logged into the application.# It made it easier for me not to be distracted by checking my smartphone when I hear the ding of an email or text message. I
  10. Try not to get too hard on yourself! We’ve been raised surrounded by screens and social networks. Without them, we couldn’t imagine life. It’s difficult to evade something we use every day. Start out by doing something for 30 minutes every day, then move up to an hour each day, and so on. Anything is better than nothing at all.

If you not enough social media detox for you and If you want to do a digital detox in general, please check out my “Digital Detox Guide | You Need To Be Unreachable” post.

 

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