Should You Quit Social Media? How to Go on a Digital Detox

Co-authored by Lauren Urban, LCSW and Hannah Madden

Last Updated: October 12, 2021 References

Social media is a fun way to catch up with friends and stay connected to loved ones. But when social media takes up most of your day, you might find yourself wondering if it’s time for a break. We’ve answered some of your questions about how long you should spend away from social media and how you can make it easier on yourself for a refreshing digital detox.

Question 1 of 5:

How long should I take a break from social media?

1
Do a 30-day digital detox for a drastic change. A month-long hiatus can really free up your mind and declutter your brain. If you’d like to do that, feel free to let your followers know so they can reach out to you in other ways.^{[1]
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Research source}^{[2]
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Expert Source

Lauren Urban, LCSW
Licensed Psychotherapist
Expert Interview. 11 October 2021.}
- You might post something like, “Taking a month off social media! If you need me, you can shoot me a text.”
2
Block social media sites for a certain time every day for a daily challenge. Set up an app or website blocker on your phone and computer to block your access to social media sites. Turn it on for 2 to 4 hours every day to take short breaks from social media and focus your attention elsewhere.^{[3]
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Trustworthy Source
Harvard Business Review
Online and print journal covering topics related to business management practices
Go to source}

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3
Take off a full 24 hours for a quick reset. If you just want to retrain your brain and free your mind of some clutter, go ahead and take a break for a single day. It’s a nice way to give yourself a quick break that you can do almost any time.^{[4]
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Trustworthy Source
Harvard Business Review
Online and print journal covering topics related to business management practices
Go to source}
4
Dedicate a specific time to using social media apps for a long-term change. Set aside 1 hour of the day when you’d like to use social media, like after work or when you get home from school. Let yourself go on social media for that hour, but then don’t use it again all day.^{[5]
X
Trustworthy Source
Harvard Business Review
Online and print journal covering topics related to business management practices
Go to source}

Question 2 of 5:

How can I take a break from social media without deleting it?

1
Try deleting the apps from your phone, but keep your actual accounts. You can keep your accounts active, just remove the apps from your phone. If you can’t open up your cell and log onto your socials in a few seconds, you’ll be much less tempted to jump on social media whenever you can.^{[6]
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Research source}^{[7]
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Expert Source

Lauren Urban, LCSW
Licensed Psychotherapist
Expert Interview. 11 October 2021.}
- This is especially helpful if you’re doing a 30-day digital detox.
2
Download an app or website blocker. With these applications, you can set up time periods where you can’t access your social media apps or websites. Toggle the time of day, the timeline length, and the websites to block by downloading them on your phone or computer.^{[8]
X
Trustworthy Source
Harvard Business Review
Online and print journal covering topics related to business management practices
Go to source}
- On your phone, try apps like Freedom, Offtime, or Moment. Freedom allows you to set daily or weekly schedules; Offtime lets you create a daily schedule; Moment tracks the apps you use most and then coaches you on how to cut back. Freedom and Offtime are available on iOS and Android, but Moment is only available on iOS.
- For your computer, try extensions like StayFocused, WasteNoTime, and Forest. StayFocused allows a certain amount of time on each website; WasteNoTime allows you to block or restrict certain sites; Forest doesn’t block anything, but it encourages you to spend your time elsewhere. All of these extensions are available on major web browsers.
- This is a great method to use if you’re blocking out certain time periods to use (or not use) social media every day. It also works well if you just want to take a break for 24 hours.

Question 3 of 5:

What should I do if I take a break from social media?

1
Find a new hobby. What’s something you’ve always wanted to try, but you never had the time to? Now that social media isn’t taking up all your free time anymore, go out and do something exciting. Take a nature walk, try a hike, visit your local pool, host a game night with friends, or just spend time with your loved ones.^{[9]
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- Think about what purpose social media media really serves for you, like decompressing or fighting off boredom. Then, look for separate, non-social-media-related activities that help you achieve these goals.^{[10]
  X
  Expert Source
  
  Lauren Urban, LCSW
  Licensed Psychotherapist
  Expert Interview. 11 October 2021.}
2
Talk to your friends and family members about it. They can probably give you advice and support you in your journey. You might even get a few of them to join you! When you chat with them, you can explain why you’re taking a break and what you hope to get out of it.^{[11]
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Research source}
- You could say something like, “I just really feel like I’ve been spending too much time on my phone and not enough time enjoying life,” or, “I want to focus on my hobbies more, not just scroll through social media after work.”

Question 4 of 5:

How do you know if you need a break from social media?

1
You feel overwhelmed. While social media can be a helpful tool for staying up to date on current events, too much of it can really dampen your mood. You might need to take a break if you dread scrolling through social media or get anxious when you stumble upon a news article.^{[12]
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Research source}^{[13]
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Expert Source

Lauren Urban, LCSW
Licensed Psychotherapist
Expert Interview. 11 October 2021.}
2
You feel bad about yourself. Although you’re probably aware that people only show the good stuff in their lives on social media, it’s hard not to notice when someone’s doing really well. If seeing your friends and followers post about how awesome their lives are is getting you down, it’s probably time for a digital detox.^{[14]
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Trustworthy Source
HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
Go to source}
- Research has actually linked social media use with depression and anxiety.^{[15]
  X
  Expert Source
  
  Lauren Urban, LCSW
  Licensed Psychotherapist
  Expert Interview. 11 October 2021.}
3
You feel lonely. Contrary to their name, social media sites can actually increase feelings of loneliness and isolation. If you scroll through your socials hoping to make positive connections but come away feeling worse every time, it’s probably time to take a break.^{[16]
X
Trustworthy Source
HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
Go to source}
4
You’re spending too much time on your phone. The average person spends at least 4 hours looking at their device per day, and a lot of that time is spent browsing social media. If you want to allot more time to real-world activities and friendships, it might be time to cut down on social media or take a break from it all together.^{[17]
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Research source}
- Research has connected social media use with a loss of productivity and a difficulty completing tasks.^{[18]
  X
  Expert Source
  
  Lauren Urban, LCSW
  Licensed Psychotherapist
  Expert Interview. 11 October 2021.}

Question 5 of 5:

Why is it so hard to quit social media?

1
Social media can become a coping mechanism. You might use social media more when you’re feeling bored, depressed, or lonely. However, social media can actually enhance those feelings, which can lead to even more social media use. It’s a never-ending cycle that’s hard to break out of, but it’s definitely not impossible.^{[19]
X
Trustworthy Source
HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
Go to source}^{[20]
X
Expert Source

Lauren Urban, LCSW
Licensed Psychotherapist
Expert Interview. 11 October 2021.}
2
Social media is literally addicting. Studies show that using social media gives us the same feelings as interacting with a friend does. As we use social media more and more, we need more interaction to get those same feelings. Eventually, you build up a tolerance to those good feelings, and you have to try even harder and stay on social media even longer to get them back again.^{[21]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Social media can become a real addiction, just like drugs and alcohol.

Expert Q&A

Question

How do I stop being addicted to Twitter?

Lauren Urban, LCSW
Licensed Psychotherapist
Lauren Urban is a licensed psychotherapist in Brooklyn, New York, with over 13 years of therapy experience working with children, families, couples, and individuals. She received her Masters in Social Work from Hunter College in 2006, and specializes in working with the LGBTQIA community and with clients in recovery or considering recovery for drug and alcohol use.

Lauren Urban, LCSW

Licensed Psychotherapist

Expert Answer

Try deleting the app from your phone for a little while. Out of sight, out of mind!
Question

How does mindful social media improve your life?

Lauren Urban, LCSW
Licensed Psychotherapist
Lauren Urban is a licensed psychotherapist in Brooklyn, New York, with over 13 years of therapy experience working with children, families, couples, and individuals. She received her Masters in Social Work from Hunter College in 2006, and specializes in working with the LGBTQIA community and with clients in recovery or considering recovery for drug and alcohol use.

Lauren Urban, LCSW

Licensed Psychotherapist

Expert Answer

Mindful social media use helps you tune into your mental and emotional response to social media. What thoughts come up for you as you scroll? What feelings come up? Do they feel positive or neutral, or are you just rage-scrolling? This mindfulness can really help you decide if you need to take a break or not.