Would you want to spend a month without social media?
Back in March 2022, one of my friends announced a 30-day social media detox. At the time, I was frazzled and burnt out after a difficult few years with family bereavements. So, I jumped on board and joined her in a month without social media.
I remember those first few days.
I’d pick up my phone on auto-pilot, at least every hour, then remember I’d removed all the apps. But my drive for distraction led to voracious viewing of online news websites instead. When I realised the new habit, they became lumped into the social media detox too.
I felt angsty, almost bereft for a while. Kinda like “what do I do now”. We’re talking in the middle of the working day so, believe me, there was always plenty to do.
But, eventually, the impulse disappeared.
Instead, of picking up my phone while the kettle boiled, I’d look at the wildlife in the garden. And, instead of mindlessly scrolling on an evening, I’d concentrate on watching the film, reading a book, or simply chatting with my husband.
By the time April arrived, I loved the spaciousness of life without social media. I didn’t want the apps back on my phone. Of course, in time, they crept back on and the cycle began again.
Then, a year later, my husband announced he was unplugging for the month.
I almost talked myself out of it this time round. “I need social media for work, I’m connecting with other business owners, it’s a great way to take away the isolation of being a freelancer working from home, etc.”
But, in the end, I saw the excuses for what they were and spent another 30 days without social media.
And guess what, I experienced exactly the same pattern as the previous year.
Can social media be an addiction?
Social media is often seen as a way to have mindless and relaxing fun. It can also be seen as a welcome distraction for anyone feeling isolated, lonely, or low.
And, for many, that is the case.
But social media can also be harmful. Used compulsively, we can become so used to scrolling that it interferes with day to day life. Is that addiction or simply unhealthy behaviour?
The UK Addiction Treatment Centres has a great comparison of the differences between unhealthy social media use and addiction.
Part of why social media can become unhealthy or addictive relates to hormone activity in our brains. When we log into social media, dopamine (the feel good hormone) levels increase. And, when we get lots of likes and positive comments on our posts, dopamine rises again.
Our brain likes the dopamine hit, so wants to repeat it. And, as it wears off, we go back for more.
Some research and evidence cites it as a dependency similar to drugs and alcohol. In 2021, Stanford University published an explanation of the addictive potential of social media.
What are the effects of too much social media?
Checking Instagram or Facebook every so often is fine. But evidence now shows that overusing social media can lead to a whole host of mental health issues:
Low self-esteem, especially linked to the perception that other people have better lives.
Fear of missing out when seeing what others are doing.
Disrupted sleep.
Increased loneliness and isolation.
Anxiety and depression.
Withdrawing from real life relationships.
Needing external validation.
Which begs the question, how much is classed as too much?
Here are some things to look out for:
Relying on social media to distract from problems or loneliness.
Difficulty in stopping or reducing social media usage.
Knowing that scrolling is having a negative impact on work.
Constantly checking social media when with friends and family, or eating.
Feeling restless or irritable when not using social media.
Overcoming social media addiction
There are a number of techniques which can help reduce our reliance on social media.
One is a social media detox, something like a 30-day unplug. Or, if that seems too overwhelming, starting with just one day, or a week.
Other techniques include:
Deleting social media apps and using a computer to access accounts needed for work.
Turning off phone notifications for social media accounts.
Using a timer to set a specific amount of time to be on social media - and sticking to it when the time is up.
Leaving phones or tablets in another room, especially at night.
Turning off phones when with friends and family, or during meals.
Avoiding checking texts or social media during conversations or when feeling awkward.
Meeting and socialising with people in real life.
Taking regular breaks to get outside and do physical activity.
So, would you want to spend a month without social media?
These days, I have a love-hate relationship with social media.
I love it for keeping up to date with old friends who live long distances away. Friends that have stopped picking up the phone to chat, but love each other enough to enjoy feeling part of each other’s lives. I can also get inspired by posts, have ideas for places to visit, connect with other freelancers, and have banter with people I connect with regularly.
But, I’m also conscious that social media can be a distraction. I can lose hours to mindless scrolling. And, if I watch funny reel after funny reel right before bed, my sleep is terrible. Even though it’s something which made me laugh.
Sometimes, I even ask myself what I’m trying to distract myself from.
Deleting all my social media apps for a month, twice now, has given me some perspective and distance. Yes, I still get drawn into the mindless scroll. And yes, there are times when I feel the negative effects and fear of missing out.
Those are the times when I disappear for a week or two.
But on the flip side, I can have other weeks when I’m having fun, posting and commenting, and enjoying connecting with like-minded people.
If you’re a business owner thinking about unplugging from social media for a while, you may be interested in this post from my work website: Can your business survive without social media?
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Outdoor-Girl is run by Jacquie Budd, an outdoor adventure and marketing content writer for brands that care about their impact on people and the planet.
