How to do a social media detox

Scroll less and live more!

If you own an Apple device, you know those weekly screen time notifications can sometimes be a bit scary.

A study conducted by Statista concluded that as of the third quarter of 2023, Canadians spent an average of one hour and 17 minutes per day using social media and more than six hours per day using the internet. Social media apps like Instagram and TikTok have become integral to our daily routines, and for those who actively use their phones for work, screen time is even higher.

Spending too much time scrolling comes with high costs. It can affect your cognitive performance, contribute to insomnia and reduce physical activity levels. Additionally, excessive use of social media can lower self-esteem and the ability to develop meaningful relationships.

Don’t get me wrong, I’m not here saying you have to ditch social media and toss your phone in the garbage bin – I still want you to read my articles. But taking a temporary break from social media can be helpful to your health. You’ll reclaim valuable time and mental space, experience the relief of not having to compulsively check notifications and avoid the fear of missing out (FOMO).

Here are some tips you can follow to do a social media detox and reduce screen time:

Use your phone’s features to limit time on apps

A person holding a smartphone with a clock image in it. — *Picture by* *Markus Winkler* *via* *Unsplash*.

You’ve probably heard of software that can help reduce your screen time by blocking apps and setting screen usage limits. Examples include Freedom, Forest and Flipd. But, did you know that most smartphones have built-in features that let you do the same thing without having to download a third-party app?

First, review your screen time report to see which apps you spend the most time on. Then, start by setting time limits for those apps – don’t do anything wild initially, just reduce by half an hour to an hour and gradually progress. Next, use the downtime feature. Downtime allows you to schedule periods away from the screen, blocking apps and notifications for a set time, except for phone calls and a few apps you choose to allow to bug you.

Your phone isn’t just an addictive device, it can also help you stay away from the screen. If you don’t know what to do without your phone, try some summer activities to enhance mindfulness.

Redesign your lock screen

A phone with a locker on a purple background as its lock screen. — *Picture by* *Franck* *via* *Unsplash*.

If you have the habit of picking up your phone out of boredom or without any actual purpose, changing your lock screen can be a game changer. Quick scrolls on social media out of boredom can quickly turn into hours spent on your phone.

Author Catherine Price created some clever lock screen ideas that question your decision to pick up your phone. Questions like “What do you want to pay attention to?,” “Do you want to pick me up right now?” and “What for? Why now? What else?” can help reduce your screen time.

The exercise of constantly asking those questions can encourage you to rethink whether you really need to check your phone.

Detox with a friend

Two people first bumping. — *Picture by Markus Spiske via Unsplash.*

If you’re a gym rat, you know how having a workout buddy can be beneficial for sticking to your goals. The same applies to doing a social media detox. The journey can be so much easier when you aren’t alone – it’s time to team up!

Find a friend who also wants to take a break from social media and embark on this challenge together. Set a specific day or two each week to meet up and discuss how each other’s journey is going.

Keeping each other accountable will help you stick to your goals. Also, when you feel discouraged, you’ll have a friend to lean on and support you through the process.

Choose the right replacements

An iMac on an office desk. — *Picture by Carl Heyerdahl via Unsplash.*

Doing a social media detox can sound simple in theory, but it’s easy to fall into the trap of replacing one screen with another.

Swapping from scrolling through your phone to spending hours watching TV or exploring your smart TV’s features is very common. Remember, the goal is to reduce overall screen time, and spending hours in front of the TV still counts as screen time.

Instead of moving from your phone to another digital device, consider healthy alternatives. Refocus your energies on getting involved in your community. Join a community garden, a club on campus or explore the volunteer opportunities available in the city. Not only will you be helping yourself, but you’ll also be making a positive impact on others and your community.

Schedule time for social media

An iPhone wallpaper with social media apps on it. — *Picture by* *William Hook* *via* *Unsplash*.

But Fernando, you just told me I have to set some time away from the screen, so why are you telling me to schedule some time for social media? I know, this can sound confusing at first, but let me break it down.

Scheduling specific times to use social media can help prevent it from interfering with your daily activities. As I mentioned earlier, the purpose isn’t to completely eliminate social media from your life – cutting something out 100 per cent isn’t always realistic or healthy. Instead, the aim is to reduce your screen time in a manageable way.

By designating specific periods for social media, you can still stay updated with news and what’s happening in your community without letting it disrupt your school and work responsibilities. Consider setting aside time during your lunch break or later in the evening when you have fewer obligations. This will ensure that social media remains a part of your life but in a controlled and intentional manner.

A red telephone with a message that reads “Please hold love,” with the word “hold” strikethrough. — *Picture by Arno Senoner via Unsplash.*

On top of these tips, consider making meditation part of your routine. Following a step-by-step guide to meditation can help enhance your health by reducing stress and improving focus.

With these tips, you’ll be on track for a successful social media detox, reducing screen time and contributing to your mental wellness.

If you have any other advice for students who are trying to take a break from social media, share it with us @shareignite.

Feature image courtesy of Creative Christians via Unsplash.

Do you want to get those vitamin D levels up? Check out our favourite vitamin D spots around campus!