"I Will Survive:" How to Break it Off With Social Media
Breaking up with social media will require some Gloria Gaynor, "I will survive" resolve. It may not be easy, but you can do it.
Suppose you consider some facts and stats about social media influence and usage. You gain insight into just how hooked the world is on social media.
Statistics from 100 Social Media Statistics You Must Know in 2022 reveal:
- The average daily usage of social media is 2 hours and 27 minutes.
- Active social media users have passed the 4.55 billion mark.
- Six out of every ten people on the planet have a social network account.
- 16 percent of Facebook profiles are duplicates or fake.
With this much global activity, it's understandable that people have gotten addicted.
However, there's evidence that taking a break from social media is worth it.
One study in 2018 of more than 100 undergraduate students at the University of Pennsylvania found that those who limited their time on Facebook, Instagram, and Snapchat to ten minutes per platform, per day, showed significant reductions in loneliness and depression over three weeks compared to a control group which used the platforms freely.
But how do you break free of social media's firm grasp? You first need to recognize the signs that you need to take a break and then focus on how to go about doing it.
Signs You Need a Break from Social Media:
According to Digital Detox: How to Take a Break from Social Media, the following indicators might mean you're ready for a break from social media:
- You check your phone first thing in the morning and last before bed (and constantly during the day).
- You know all the details of someone's life but didn't learn them by talking to that person directly.
- You're more focused on analytics and likes than one-on-one interactions in business and your personal life.
- You have a sneaking suspicion that you use social media more than you should—or that it gets in the way of other things.
- Your social media profiles don't reflect who you are.
In addition, an excerpt from 8 Signs You Need to Take a Break From Social Media identifies these signs you need to take a break:
- You can't stop comparing. If you’re having a difficult time remembering that nobody’s life is perfect, despite what they post, it might be time to take a break.
- You spend A LOT of time scrolling. One study found that people interact with their smartphones a whopping 2,617 times a day. Ask your spouse or friend what they think of your social media habits.
- You notice you're annoyed by everything you see.
- You freak out if you can't check your timeline.
- You can't enjoy whatever you're doing without posting about it first.
- Social media isn't fun anymore.
How To Do a "Digital Detox:"
When you decide to go for it, you need a baseline. Track your social media use for a week, and then follow these guidelines to make sure you get the most from your digital detox:
- Decide how long you will (temporarily) give up social media engagement.
- If you're not going cold turkey, reduce 50 percent from your standard daily usage.
- Delete all social media apps from tablets, computers, phones, etc.
- Turn off all other notifications you might receive.
- Intentionally create a habit; plan something you will do each time you find yourself reaching for your social media fix.
- Take note of how you react to not having constant stimulation.
- Have a plan for how you will utilize your loads of free time!
Benefits of “Digital Detox:”
Now, that you’ve done the “digital detox,” what mental health benefits can you expect? Lifehack enumerates the following nine positive outcomes:
- Break the social comparison cycle.
- Protect your privacy.
- Stop feeling so competitive.
- Improve your overall mood.
- Conquer your fear of missing out (FOMO).
- Reconnect with the real world.
- Begin living in the moment.
- Stop obsessing over the past.
- Gain a lot of free time.
Social Media Re-engagement
If you decide that you want to re-engage with social media after taking a break, here are some tips to keep you grounded:
- Approach social media with a less-is-more attitude.
- Set clear boundaries about how much time you will spend using it. Thirty minutes per day is the recommended amount of time spent on social media.
- Define certain hours when you will use it.
- Refrain from using it while around friends and family.
- Put self-care practices first.
With these recommendations, you will not only survive but thrive with greater control of your social media habits!
Research and materials for this article were compiled, written, and distributed on behalf of the National Public Health Information Coalition. The views and opinions expressed in this blog are those of the various authors and do not necessarily reflect the official policy or position of the National Public Health Information Coalition or its members.
References:
https://statusbrew.com/insights/social-media-statistics/#social-media-statistics-summary
Number of Social Media Users in 2022/2023: Demographics & Predictions - Financesonline.com
Videos vs. Images: Which Drives More Engagement in Facebook Ads? | Databox Blog
https://www.statista.com/chart/20685/duplicate-and-false-facebook-accounts/
https://guilfordjournals.com/doi/abs/10.1521/jscp.2018.37.10.751
Putting a Finger on Our Phone Obsession (dscout.com)
https://health.clevelandclinic.org/signs-you-need-to-take-a-break-from-social-media/
https://www.lifehack.org/483829/9-positive-benefits-of-a-social-media-detox