For those who’re something like me, you would possibly spend hours and hours on social media. And when you do, then you definitely’re in all probability acquainted with the TikTok infinite scroll or doomscrolling on Twitter very first thing within the morning. However extreme use of social media has been linked to elevated despair, nervousness, lack of sleep, and different destructive results.
After all, nothing is wholesome in extra quantities – and the time we spend on social media is one thing we don’t typically cease to consider and test. So on this article, we’ll share the explanations for and advantages of taking a social media break, in addition to perception into what occurs when a Chronically On-line particular person (a.okay.a. me) decides to take one.
There have been a number of research to corroborate the destructive results of social media. One 2022 cross-national survey performed throughout the U.S., U.Ok., Australia, and Norway discovered that those that used social media for leisure or to lower loneliness through the pandemic skilled poorer psychological well being. And ExpressVPN, in a 2021 survey, discovered that 86 % of 1,500 Individuals reported destructive impacts of social media on their happiness and self-image.
Social media may also develop into an dependancy. Social media dependancy is outlined as “an uncontrollable urge to go browsing to and use social media, and devoting a lot effort and time to social media that it impairs different areas of life.”
If any of this resonates, then chances are you’ll want a social media break. And even when you’re not fairly on the level of dependancy or poor psychological well being but, there could also be another indicators that present that you must take a break:
- Frequent annoyance or frustration with trending posts or matters
- Evaluating your self to different individuals
- Having hassle sleeping and checking social media very first thing upon waking up
- Experiencing or noticing a rise in nervousness or despair signs
- Spending a major period of time on social media
- Feeling upset for not receiving any engagement with a publish or remark
- Dropping focus and lacking deadlines or neglecting chores
- Feeling bodily misery when you can’t test your social media for a time period
Bear in mind, social media is designed to be addictive, so it’s not shocking that many people discover it laborious to interrupt the behavior. But it surely could be time for a break when you discover that social media impacts your psychological well being or productiveness.
Potential advantages of taking a social media break
Stepping away from social media, even for a short while, has many advantages. A number of research have been performed on the results of limiting time on social media, leading to some fascinating findings:
- This 2021 examine discovered that limiting social media use for every week improved well-being by stopping sleep issues.
- One other 2021 examine discovered that the majority college students reported a optimistic change in temper, diminished nervousness, and improved sleep throughout and instantly after a break from social media.
- The authors of a 2020 examine requested contributors to abstain from social media for every week. They report a vital enhance in psychological well-being and social connectedness after the interval of abstinence.
- A 2018 examine discovered that abstaining from social media use for a couple of week diminished stress in each typical and extreme social media customers and that the results had been extra pronounced within the latter group.
- And this 2018 examine discovered that limiting social media use to about half-hour each day considerably diminished emotions of loneliness and despair.
Most research have discovered optimistic connections between social media breaks and improved psychological well-being. However what do these breaks seem like in follow?
Statistics and knowledge are nice, however they’re not lived experiences. So to arrange for this text, I took a week-long social media break and documented my emotions about it. I picked the size of time and technique as a result of I felt it was reasonable – social media is a giant a part of my job as a Content material Author at Buffer, so I can’t take too a lot day off. I additionally deleted the apps I exploit essentially the most from my cellphone for the week.
Now that we’re on the identical web page, right here is all the information and highlights from my day off (henceforth known as Break Week) and the week after.
The Parameters
- Deleted Instagram, Twitter, TikTok, Whatsapp, LinkedIn, and Tumblr (sure, I nonetheless use Tumblr)
- For 7 days, from Sunday to Saturday
- Collected the laborious knowledge from iPhone’s ScreenTime monitoring function
- Took notes in my Notes app
The Stats: Earlier than and After
Complete Display Time: I really spent extra time on my cellphone throughout Break Week total, however on apps like Chrome to learn content material and YouTube to observe movies. My time on Chrome dropped by practically half the week after my Break.
Most Used Classes: Throughout Break Week, the time I spent on Social Media total, even contemplating the instances I needed to redownload apps to get screenshots for articles, was WAY down. Regardless of the seeming drop in display screen time, I reverted to my previous habits as soon as the Break was over, spending a complete of 24 hours, 13 minutes (!) on Social Media apps the week after.
Pickups: I picked up my cellphone much more throughout Break Week than the week after. That is undoubtedly due to my intuition to go for social media apps once I open my cellphone. I turned to my browser once I wasn’t met with my typical distractions. The distinction between the 2 weeks is the apps I opened after choosing up – Chrome was essentially the most used throughout Break Week, whereas Twitter was my most used the week after. A humorous word is the period of time I spent on my typical buying app, Farfetch, throughout Break Week – window buying to self-soothe could be very on-brand for me.
What did I study from the expertise?
Social media is a distraction and a technique of procrastination for me
I typically discovered myself reaching for my cellphone once I wanted one thing else to occupy my time. With out the apps on my cellphone, I discovered different methods to occupy my mind for these moments. My display screen time didn’t actually change, however I spent extra time studying, watching movies, and listening to music than typical. To cite my Friday log, “I’ve consumed a lot random YouTube content material this week that I simply know my suggestions are eternally altered.”
The FOMO hit me laborious – but it surely wasn’t as unhealthy as I anticipated
Social media has develop into the primary place many people go after we see a breaking information headline, and finally the first supply of knowledge for many individuals – myself included. So, with out the apps on my cellphone, I typically felt like I used to be lacking one thing though I used to be getting my New York Occasions newsletters and common updates from Google Information.
My notes mirrored this as I said a number of instances that I didn’t really feel tuned in to what was taking place exterior of my bubble. Regardless that it wasn’t fairly information (relying on who you ask), my Tuesday log has a hilarious development:
- 6:43 pm: Usually, FOMO isn’t as unhealthy right this moment – I’ve had a lot of issues to take my thoughts off social media
- 7:06 pm: The FOMO is again! A Nigerian artist known as Burna Boy dropped a brand new video LIVE – and I’m lacking the reside tweet expertise
I discovered myself eager to share issues that didn’t actually have to be shared
I’ve develop into used to sharing on a whim, so not with the ability to take an image or movie a video and add it wherever, or kind out a fast tweet or LinkedIn publish, felt odd.
🖊️
One word from my Wednesday log stated, “I obtained my dad and mom a few nights at a seaside resort for his or her anniversary, however I can’t publish the pics of how cute they had been taking all their photos. Unhappy.” A bit dramatic, when you ask me.
Nonetheless, I did discover that after the cycle of eager to share after which realizing I had deleted social media handed, I didn’t really feel the urge as a lot. Even now, practically a month later, I don’t replace my social media as a lot as I used to. I could return to previous habits ultimately, however I’ve undoubtedly gotten higher at managing the intuition to publish as soon as I get inspiration.
Finally, though I needed to redownload some apps for work functions, the week and the time I took off had been fairly low-stakes. Nothing tremendous fascinating occurred, at the very least not sufficient to warrant profound remorse about my determination to take that exact week off.
All that is to say that taking a break, even when it is sporadic and as soon as in six months, will trigger you much less discomfort than you suppose. It could even drive you to be a bit extra inventive with the way you select to spend your time on-line. And it’ll undoubtedly drive you to rethink your relationship with social media and set more healthy boundaries.
For those who’re contemplating taking a break from social media, let’s talk about easy methods to do it. Listed below are some suggestions:
Set a restrict
One solution to break the social media behavior is to restrict the period of time you spend on it every day. Use a timer or app to trace your utilization, and stick with your restrict. This may show you how to be extra aware of your time on social media and hopefully scale back the period of time you spend on it total.
Apple units include automated display screen time monitoring, and you’ll strive apps like Area or Forest to assist handle your utilization.
Delete the apps
If setting a restrict doesn’t be just right for you, strive deleting the social media apps out of your cellphone. This can be a extra excessive measure, however it may successfully break the behavior. You may all the time redownload the apps when you really feel such as you completely have to – I typically wanted to get into one app or the opposite to seize screenshots or hyperlinks. However you’d be shocked how a lot there may be to do with out boredom-induced Instagram deep-dives into your college professor’s niece’s account.
Take a break from particular platforms
Another choice is to take a break from the social media platforms you employ most. If you end up spending hours on TikTok, for instance, strive taking a break from that app particularly. Give you a reward system for each time you are feeling the urge to open the app and might resist to make it enjoyable.
Discover different issues to occupy your time
When you end up with the urge to scroll by way of social media, attempt to discover one thing else to do as a substitute. Go for a stroll, learn a e-book, or name a good friend. You are able to do loads of issues that don’t contain taking a look at a display screen. The truth is, chances are you’ll end up choosing up a brand new passion – I found extra podcasts throughout my day off.
Be reasonable in your method to taking day off
It’s necessary to be reasonable when enthusiastic about disconnecting from social media, particularly when you at present spend plenty of time on it. Not everybody needs or wants to avoid social media for prolonged intervals of time – like every part in life, it’s important to set boundaries.
However whether or not you select to go chilly turkey or take little chunks of day off, like sooner or later every week or one week each month, you’ll probably see elevated advantages on your psychological and emotional well being.
Have you ever ever tracked how a lot time you spend on social media? Tell us your stats over on Twitter @buffer! It is a judgment-free zone, promise.
