Mental Health & Social Media: Protect Your Peace with a Doomscroll Detox

Social media has completely transformed how we connect, communicate, and consume information and now more than ever, it begs the question of ‘how can we protect our mental health when it comes to social media?’. People are getting married to a partner they met on TikTok, new friendships are forming around the world through Reddit and Instagram, and long lost relatives are connecting across Meta (aka Facebook). While social media can offer many benefits, research has shown its significant impact on mental health in recent years. From increased anxiety and depression to issues with self-esteem and sleep, the effects of excessive social media use can be a bit overwhelming. We’re exploring the link between mental health and social media, providing a 30-day social media detox plan in case you could use one, and offering tips for protecting your peace while staying connected online.

The Impact of Social Media on Mental Health

Anxiety and Depression

This may not come as a surprise to you, but there have been so many studies that have linked excessive social media use to higher levels of anxiety and depression. Constant exposure to curated highlights of others’ lives can lead to unrealistic comparisons, making people feel inadequate or left out, or even flat out depressed. Adolescents and young adults are particularly vulnerable to the effects of social media.

A study published in JAMA Pediatrics found that adolescents who spend more than three hours a day on social media are at a higher risk of mental health issues, including increased rates of anxiety and depression. Another study from the American Journal of Preventive Medicine found that young adults who frequently check social media throughout the day are more than twice as likely to experience perceived social isolation compared to those who use it less frequently.

Sleep Disruptions

Another factor when it comes to social media is the direct impact it can have on sleep. The blue light emitted from screens can interfere with melatonin production, making it harder to fall asleep. Scrolling before bed can also stimulate the brain, making restful sleep more difficult. A study from The Lancet Child & Adolescent Health found that social media use can disrupt sleep, in addition to an increase exposure to cyberbullying.

Decreased Attention Span

Social media is designed to be addictive, providing us with endless hours of scrolling and quick dopamine hits. Over time, this can actually make it harder to focus on longer tasks, reducing productivity and increasing feelings of restlessness.

Self-Esteem Issues

Filters, photo editing, and unrealistic portrayals of beauty can take a toll on self-esteem. Research shows that frequent exposure to altered images can lead to negative body image and low self-confidence. A study from Common Sense Media reported that teens who spend excessive time on social media are more likely to feel pressure to maintain an idealized online persona, leading to stress and feelings of inadequacy.

A 30-Day Social Media Doomscroll Detox Plan Just For You

We promised a 30-day social media detox plan for you and we're delivering just that. Taking a break from social media can be a powerful way to reset your mind and improve your mental well-being. Here’s our structured 30-day plan to help you kick off a detox from overconsumption on social media and protect your peace. Try this over the next four weeks:

Week 1: Awareness and Preparation

• Track how much time you spend on social media. If you have an iPhone, your phone logs your screen time and will give you a rough idea of how much time you’re scrolling, even when you don’t consciously realize it! 

• Identify triggers that make you reach for your phone. Are you bored? Are you feeling lonely? Are you just looking for a way to keep busy? Are you scrolling mindlessly or intentionally?

• Set screen time limits on your devices. Give yourself a set chunk of time each day (or twice a day if you feel you need it! No shame in that!!) to spend time on social media.

• Unfollow or mute accounts that negatively impact your mental health. Go through your followers list and purge any accounts that truly harm your mental health and make you feel 'less than'.

Week 2: Reduce Usage

• Remove social media apps from your phone’s home screen so you’re less tempted to tap in. Tuck them away in folders so they are less accessible. 

• Set one specific time of the day to check social media rather than mindlessly scrolling multiple times a day.

• Replace social media time before bed or in the morning with other activities like reading, exercising, or journaling. Buy a new book, invest in a new hobby, or find another creative outlet for your time.

• Engage in more face-to-face interactions or challenge yourself to make a phone call instead of opening up social media apps.

Week 3: Full Detox or Limited Use

• If you’re feeling ready for it, take a complete break from social media for the entire week.

• If not, continue limiting your time and engaging in offline activities. Challenge yourself to pick up one new activity you’ve never tried before. Even if it's ten minutes a day, this can be massively impactful.

• Reflect on how your mental state has changed. Bonus points for journaling about in, or using the Note app in your phone.

• Keep a journal to track your emotions and thoughts and gauge how your mental health has shifted in the last few weeks. A gratitude journal is an excellent way to not only spend time away from your phone but also focus on the many joys and blessings in your life instead.

Week 4: Mindful Reintegration

• If you choose to return to social media, set clear boundaries. Write them down or share them with a close friend or partner so you can be held accountable.

• Follow only accounts that inspire or educate you.

• Avoid doomscrolling by engaging in positive content.

• Regularly evaluate how social media makes you feel and adjust usage accordingly. If it’s still not feeling good for your mental health, take another full week off. 

Alternative Option: 30-Day Full Break

For those who want a complete reset, consider staying off social media for the full 30 days. Inform friends and family in advance, delete apps from your phone, and use the time to focus on personal growth, hobbies, and in-person connections. You’ll be amazed at how much time you can buy back in addition to feeling more joy and genuine connection.

How to Protect Your Peace on Social Media

Even if you choose to use social media, there are ways to make it a healthier experience. Here are some of our top tips:

Use Black and White Phone Settings

• This is a wild feature on the iPhone - you can switch your display to black and white! Some people swear by changing the settings on their phone to black and white to get in less screen time.

Set Boundaries

• Limit screen time to a set number of minutes per day.

• Avoid using social media first thing in the morning and before bed.

• Turn off non-essential notifications.

Follow Positive Content

• Curate your feed to include uplifting and educational content.

• Unfollow accounts that make you feel anxious, insecure, or drained.

Engage with Intention

• Avoid mindless scrolling by setting a purpose for each social media session. Maybe send a message to a few friends or make a post, share a photo of your family or weekend adventure, and then log off for the day.

• Engage in meaningful conversations rather than passive consumption.

Take Regular Breaks

• Designate social media-free weekends or evenings.

• Prioritize offline activities and in-person interactions.

Logging Off with Our Final Thoughts

Social media is a tool, and like any tool, its impact completely depends on how we use it. By being mindful of our habits, setting healthy boundaries, and taking occasional breaks, we can protect our mental health while staying connected with social media. Whether you commit to a full 30-day detox or simply adjust your habits to help you feel less negativity, prioritizing your well-being is the key to a healthier relationship with social media.