How to Quit Social Media Successfully: Tips for Your Journey
In the past, I reflexively grabbed my phone during every spare moment, endlessly scrolling through Instagram, Facebook, and Snapchat. Over time, this behavior left me feeling strangely disconnected, as if my daily life was merely a backdrop. I decided it was time to alter my habits and take back control of my life. Here’s how I successfully quit social media.
Step 1: Gradual Withdrawal
Quitting social media cold turkey felt overwhelming, so I opted for a gradual withdrawal approach. Instead of hastily deleting my accounts, I made them less prominent in my life.
Most of my social media apps live on my Android phone, so the very first step was to turn off ALL notifications, including those from Facebook Messenger. This move significantly reduced the social media distractions I faced.
To turn off notifications for an app on Android, navigate to Settings -> Notifications -> App notifications. Switch off the toggle for the respective app, or for detailed control, tap on the app itself to allow certain notifications, such as Birthday alerts on Facebook.
If you’re using an iPhone, go to Settings -> Notifications, select the app, and toggle off Allow Notifications.
I informed my close friends and family about my intention to minimize my app usage, opting to maintain our interactions primarily through WhatsApp.
Since I wasn’t ready to cut social media out entirely, I took the time to curate my feeds in preparation for when I would eventually return. I utilized various strategies to refresh my Instagram experience while reducing my Facebook friend list by removing those I didn’t truly know well or hadn’t engaged with in years.
Step 2: Creating a Checking Schedule
With notifications silenced, I established a weekly time slot to engage with social media, choosing Saturdays as my designated scrolling day.
It was crucial to set boundaries around this time. Instead of losing an entire day to catch up on missed posts, I limited myself to just one hour for browsing and responding to messages.
Initially, sticking to this schedule was a challenge, especially during idle moments. However, over time, I developed new habits that slowly replaced my urge to check social media compulsively.
Step 3: Discovering New Ways to Spend Free Time
Social media can consume a large portion of your free time. Reflect on whether this is how you truly want to allocate your hours. Research shows that prioritizing relaxation is crucial for mental health and overall productivity.
Focusing on Self-Improvement
Consider what your genuine aspirations are. Personally, I aimed to enhance my mental health and always intended to incorporate journaling into my everyday routines, which I had yet to achieve.
I sought to listen to affirmations and integrate meditation practices into my daily schedule. Collectively, all of these activities required commitment—time I otherwise would have spent mindlessly scrolling through Instagram.
If there’s anything positive I’ve gained from Instagram, it’s the ambition to work on self-improvement. Although the platform is rich with self-help content, merely consuming information without taking action won’t lead to growth.
With more time at my disposal, I eagerly began to explore and purchase books I discovered on the app. Equipped with new resources, I started to deepen my understanding of the topics I valued.
Spending Quality Time with Others
With additional free time, I became more inclined to engage socially. I realized that my social media scrolling often filled the void for companionship. Instead of chuckling at Instagram Reels alone, I took the initiative to visit or call friends.
I must confess that, as an introvert, I initially found it challenging to reach out in person or propose hanging out through a phone call. However, this phase pushed me to become bolder in my social interactions with important people.
Exploring New Hobbies
Another productive way to utilize my time was to discover new hobbies—beyond the endless scrolling and binge-watching Netflix. Although I had a list of activities I wanted to try, my previously limited time kept me from starting.
Among my passions, doodling stood out. I had loved drawing as a child and spent hours immersed in it—creating entire worlds in my imagination. Somehow, this joy had faded from my life. I sought to revive that childhood magic and committed daily time to doodling.
Moreover, I plan to expand my social interactions through my new hobby by enrolling in a watercolor drawing class.
Step 4: Curbing the Urge
Let’s be honest—the urge to mindlessly check Instagram or Snapchat will linger for a while. If you find yourself slipping, employ additional measures to combat this impulse.
One strategy is to hide the apps from your home screen: out of sight, out of mind. Learn how to effectively do this on an Android device.
Blocking specific applications is another option using apps like Freedom (Android, iOS). This tool helps you create focused time slots while minimizing distractions. I find it particularly helpful when reading, as it plays soothing sounds to keep me concentrated.
Step 5: Observing the Changes
After stepping back from social media, I noticed a significant shift—the compulsion to check apps diminished alongside the anxiety of needing to be continuously connected. Perhaps the most surprising outcome was how easily I forgot about those platforms altogether; a friend had to remind me about an interesting Reel she sent.
The absence of social media interruptions also enhanced my productivity. Prior to this change, digital overload stifled my creativity and drive. Taking a break from social platforms inspired fresh ideas and renewed motivation to pursue projects from different angles.
Step 6: Deactivating Accounts
Once I felt at ease without the daily routine of checking social media, I moved on to the next step: deactivating my Facebook account. This action rendered my profile invisible, removing my name, photos, and shared content.
Deactivating Facebook allows you to retain Messenger functionality so you can still receive messages from friends while cutting out your Facebook feed. It’s also easy to reactive accounts later. Similar options exist for Instagram, Snapchat, and other platforms.
Step 7: Gradually Deleting Social Media Apps
As a tech journalist, I recognize that I won’t completely escape from social media. Even so, taking a month-long break from Facebook demonstrated that I wasn’t missing anything essential. The sole reason I felt tethered to Facebook was for updates on local events.
During my time away, I learned that my friends would keep me updated on community happenings anyway, eliminating the need for Facebook. The same logic likely applies to my use of other platforms.
The key takeaway is this: once you’ve created a sufficient distance from social media, the thought of abandoning it entirely ceases to feel daunting. Deleting your accounts transitions into a manageable step, as your overall sense of well-being starts to shift away from a dependence on digital updates. Aim for small, achievable steps towards this goal—there’s no rush to delete every social media app in one day.
However, it’s worth noting that not all apps are detrimental; some can provide genuine benefits. For example, check out this list of the best mental health applications available for Android.
Image credit: Unsplash. All screenshots captured by Alexandra Arici.
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