A social media detox either excites you or makes you feel really nervous. I’m here for both of those feelings because I’ve had both of them. In this post, I’m going to walk you through what a social media detox is, the negative effects of social media, how to know if you need a social media detox, and how to implement one.
What is a social media detox?
If you ask Google, this is how it is defined: “A social media detox is a conscious elimination of social media use and consumption for a set period of time. Generally, most social media detoxes are 30 days, but some people do seven days or even a year-long social media detox.”
But more important than what Google says it is, it’s important to know what it would mean for you. I would suggest writing down some goals and asking yourself some questions for your detox:
- Why is this something you want to do?
- What do you hope the end result will be?
- What is causing you to think you need a detox from social media?
- When will you do the detox?
Answering these questions will help keep you grounded during your social media detox. There will definitely be hard days when taking a break from these social media networks, and when those come it is helpful to remember your “why.”
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What is so bad about social media platforms?
1. It has a negative effect on your mental health
Many studies have found that increased use of social media leads to increased mental health issues, such as depression and anxiety (especially in the younger generation). What’s hard about this is that we don’t even realize it’s happening. Social media has become such a normal way of life we have a hard time thinking about what life would be without it. But the statistics show that spending a long time on social media increases your risk for mental health problems.
2. It takes away from real life relationships with friends and family members
As a society, we have a bad habit of always having our phone in hand. We can be in the middle of a conversation and check our phone without feeling bad about it at all. This is a small example, but can lead to bigger problems in your relationships when you are not fully present.
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3. Social media habits can negatively affect your physical health
This one is pretty self explanatory. We are usually not exercising while scrolling Facebook and Instagram. Physical activity goes hand in hand with mental health and it can be overtaken by too much time spent on social media. It can also cause disruptions in our sleep, which is another negative effect to your mental health.
4. It distracts you from what is most important
…squirell!? If nothing else, these social sites can be such a distraction. I’ve fallen into this many times. As a mom of little ones who need me so much, it can be easy to use social media as a way to connect or just get away for a bit. But at the end of the day that’s not what I want to use social media for. It can be purely a distraction from what is most important.
5. Social media causes you to fall into the comparison trap
Theodore Roosevelt believed that “comparison is the thief of joy.” According to Forbes, “If that’s true (and science seems to confirm that it is), it may be partly up to us to try to stop making the comparisons between our dullest moments and our friends’ most momentous ones.” I agree wholeheartedly. Comparison will leave you feeling drained, not filled up.
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Benefits of a social media detox
1. Helps reset your priorities
Every time I do a detox, it’s like I have been given new eyes to see. It’s so easy to miss the things that are right in front of us when our heads are down looking at a phone. A social media detox helps reset your priorities because it helps you see things in a new light. You start to remember what is important and what the Lord has called you to.
2. Impulse spending is reduced
Guilty as charged. I save a lot of money each time I do a social media detox. The thing is, you won’t be missing out because you won’t know what you are missing out on! Decreasing opportunities to buy on a regular basis is one of the best way to decrease impulse spending.
3. Comparison is drastically reduced
When you stop comparing your everyday life to the highlight reel of others, you start to feel much more grateful. I have noticed a great increase in my mental health when doing a social media detox. Constantly comparing could also lead to low self-esteem.
4. More present in the real world
The temptation to check your phone goes down drastically during a social media detox. You become more present in people’s lives and start to engage in conversation more. What do you want when you’re talking to someone? Their full attention, right? Deleting social media apps from your phone removes the need to be on there. It gives relationships an opportunity to grow deeper and allows you to truly pay attention to those you are spending time with.
5. Improve your overall mood
When you take away comparison, impulse spending, and everyone else’s opinion – you will become a happier person.
How to know if you need a social media detox
I’ll be honest here, I think everyone could benefit from a social media detox. I have not met anyone that has not felt overwhelmed by social media at some point. But there are some helpful questions we can ask ourselves to find out if we could benefit from saying goodbye to social media for 30 days (or more!).
Go through the pros and cons of your favorite apps
What are the benefits of your social media accounts? How do you feel after you spend some time on them? These are helpful questions to ask. Write down the good things as well. Connection is definitely a plus, when it is not shut out by the negativity that inevitably comes as well.
Are you addicted?
Most likely, the answer is yes. Social media addiction is real. When you detox you will feel the effects of that addiction. Social media sites know what they’re doing. You will lose the comfort and distraction that it brings. BUT, the reward will outweigh those things.
Could your time be better spent elsewhere?
Think about the amount of time you are spending on social media. According to this study, people spend an average of 2 hours and 22 minutes per day on social media. Now think about what you could do in those two hours. What are some things that would better your mental health and family life?
Is it draining you or filling you up?
How do you feel after spending a lot of time on social media? Do you feel lifted up or drained? There are definitely times when being on social media can be life giving, but more often than not, it leaves you feeling drained.
How to implement a social media detox
1. Decide how long your detox will be and stick to it
This is the first step of your social media break, and it’s also the most important. Be realistic with your goal, and stick to it. I choose to do social media detoxes during specific times. Right now I do one from Thanksgiving Day to Christmas Day – this is because I want to be SO present during these times, and social media can often take away from that. Another one I’m implementing is doing a 40 day social media detox this Summer. My kids are little and I just want to eliminate as many distractions as I can during the Summer. I’m planning to use Wendy Speake’s book, “40-Day Social Media Fast.” Wendy walks you through each day of your fast and is so encouraging.
Your detox can be however long you choose. Some people start with a week to see how it goes, others know they need a really big break and choose to do 30 or 60 days. Decide what is right for you and stick to it!
2. Delete all social media apps
Then you’ll need to delete all the social media apps on your phone. I would also delete bookmarks on your desktop if you have them. This will help eliminate any temptation to check your social media accounts. I don’t usually deactivate my accounts, but if you need to – do it!
3. Call for backup
A great way to feel supported during this time is to have someone do the social media detox with you, or find someone who can hold you accountable. Telling your close friends and family about your social media detox is important. The good news is it won’t be hard to find someone who is in the same boat. Don’t go at this alone!
4. Have a plan in place for when addiction creeps in
Quitting social media cold turkey will definitely have some consequences. You need to be prepared when the temptation to pick up your phone comes in. Finding something else to fill the time and is also life-giving can be hard, but it is possible! Think of the things that fill you up (reading a good book, praying, making a phone call to a friend or family member). Make a list and keep it handy for when the temptation creeps in!
5. Turn off notifications
You’ll want to turn off social media notifications, but also all of your other notifications if possible. I even turn off text message notifications during a detox. The point of this is to break the cycle of checking your phone. If all your notifications are turned off, you are more likely to only check your phone when needed. You could even change your lock screen to something that would remind you to put your phone down!
6. Give your phone a home and keep it there
Finding a “home” for your phone is so important. I choose to put mine on my nightstand because I tend to stay out of my bedroom during the day. Finding a place where you don’t go to frequently is key. The goal is removing as much of the temptation as you can.
What to do after your social media detox
Believe it or not, you can have a healthy relationship with all these social networks. And if you are running a business, it can be a necessity. Here are some things you can implement moving forward:
- Set a time limit for apps on your phone
- Only use social media on a desktop
- Unfollow accounts that leave you feeling drained
- Continue to focus on your in person relationships
Final thoughts
A social media detox is hard, but it could be the best thing for you. Breaking addiction to it is not the easy road, but it is so beneficial. And the good thing is that it really is possible! Ask a friend to do it with you, hold each other accountable and start getting your time back. You can do this!
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