How and Why to Take a Social Media Break

We all love sharing and seeing photos of loved ones’ lives. But moderation is key to keeping things balanced.

Social media is an integral part of many of our daily routines. From inviting friends and family to your child’s birthday party to sharing photos of your recent trip to Ireland, platforms like Facebook, X, Instagram and TikTok have become indispensable for staying connected.

But when we focus too much on comparison, perfectionism and unwanted opinions, social media can start to take a toll on our mental health, relationships and productivity. The key to finding balance? Knowing when (and how) to take a social media break.

“Social media usage has been connected to disordered eating, sleep disturbances, depression and anxiety,” says Kylie Oleski, PsyD, director of adult integrated services in the Psychology Department at Geisinger. “That’s why it’s extremely important to be aware of our social media usage — and to recognize when we need to unplug.”

Signs you need a social media break

Feeling overwhelmed by social media? Experiencing negative emotions while using social media? If you answered yes, it may be time for a digital detox.

Dr. Oleski offers other common signs it might be time to take a social media break:

Scrolling through your feed isn’t fun anymore.
You’re comparing yourself to photos of others.
You spend a lot of time scrolling through your apps, sometimes mindlessly.
Posting about every experience impacts your ability to enjoy the moment.
Your phone is the first thing you reach for in the morning.
Friends and family comment about the amount of time you spend on your device.
You feel anxious when you don’t have your phone.
You notice your mood is taking a hit.

Benefits of a social media break

A social media break can offer a refreshing reset. In fact, research shows taking just one week off from social media can improve your mental well-being.

Here are 5 benefits to taking a social media break:

Improved mood. Constant exposure to the curated lives of others can cause feelings of inadequacy and comparison, which can lead to depression. When you take a break, you can focus on your own accomplishments, goals and personal growth to improve your happiness.
Reduced stress and anxiety. The constant influx of information, negative news and opinions, and the pressure to always be available online can be overwhelming. Eliminating the noise of social media can alleviate these stressors.
Increased productivity and focus. Social media can be a major source of distraction and a time sink. By eliminating the distraction, you can devote more time and energy to tasks that offer greater fulfillment, resulting in increased productivity, a clearer mind and improved focus.
Stronger relationships offline. Social media can create a false sense of connection. By stepping away, you can invest more time and effort into building and nurturing relationships in the real world, leading to deeper connections and stronger bonds.
Enhanced self-esteem. Constant exposure to filtered and edited content can distort your perception of reality and negatively impact your self-esteem. When you disconnect, you can focus on your own values, achievements and self-worth — without social media influence — and have a more positive self-image.

How to take a break from social media

Looking to establish a healthier relationship with social media? Consider setting boundaries, limiting your usage or even taking a complete break. Your mental health will thank you.

Dr. Oleski offers 6 ways to take a break from social media.

1. Set boundaries to limit social media use.

Often, we turn to social media for an escape, only to be met with unrealistic beauty expectations, negative news postings and even bullying.

Practice self-care by setting boundaries — like no social media before bed or during mealtimes — and limiting social media use. Sticking to boundaries will help you develop a healthy relationship with your phone and feed.

Establish specific times when you allow yourself to use social media and stick to those limits. You can even manage your app use by setting time limits on some phones.

“Create a schedule that works for you and make sure you have dedicated time away from screens,” says Dr. Oleski. “Don’t let scrolling on your phone interfere with actual face-to-face time with friends and family.”

2. Replace social media time with fun offline adventures.

Find a healthy balance between online and offline activities. Explore new hobbies, engage in physical activities, read books or spend quality time with loved ones.

Discovering alternative activities can help divert your attention away from social media and provide a sense of fulfillment. You can practice living without having to turn every event into content.

3. Delete apps from your phone.

If you’re having a hard time taking a break from your social accounts, try the tried-and-true method of deleting the apps from your phone and only accessing them on your computer.

“Deleting apps naturally limits your exposure and eliminates temptation,” says Dr. Oleski. “Then, consider replacing them with more mindful apps, like meditation or word puzzles, that boast benefits like helping you manage stress or boosting brain power.”

Also, try identifying accounts that trigger negative emotions or comparison and unfollow or mute them. Curate your social media feed to include positive and uplifting content that aligns with your interests and values.

4. Turn off notifications.

Turning off notifications for your social apps limits your need to check them as soon as someone posts or interacts with something you post. Instead, set specific start and end times for scrolling social media and checking notifications. This will help you regain control over your time and attention.

You also can turn on the “do not disturb” mode when you’re busy with offline activities to avoid distraction when spending time with friends and family.

5. Use your phone to your advantage.

Our phones aren’t our foes. You can use yours to set reminders to move more, meditate or even meal prep.

Dr. Oleski suggests downloading a fitness app that has its own community, for example. “One where you can schedule workouts at the same time as your friends,” she says. “That way, you get the benefits of virtual connections, while also getting some healthy activity.”

When you’re in apps like this, you’re sharing similar goals with other users and encouraging one another. It’s refreshing and inspiring, especially when you compare it to highly edited photos of someone working out at an elite gym. These apps often feel real and more positive.

6. Don’t bring your phone to bed with you.

Buy an old-fashioned alarm clock and leave your phone in another room overnight to charge. The added benefit of no nighttime scrolling is less exposure to blue light, which has been connected to poorer sleep quality.

“The upshot of a digital detox? Being less connected can make you more connected to real life,” says Dr. Oleski.

Set boundaries and take a break from social media to get in-person laughter and memories you’ll keep near and dear. And when you do post or scroll, it might be more meaningful than ever before.