Although social media definitely keeps us connected to the outside world, it’s also true that constantly scrolling through your Instagram feed can take a toll on your mental health.
Dr. Catherine Jackson, a licensed clinical psychologist and board certified neurotherapist, explains that constant exposure to social networks can have negative effects on your brain, making it wise to unplug every now and then. However, going cold turkey from social media isn’t always an easy task, so to help, we consulted with both Dr. Jackson and psychologist Dr. Nancy Irwin about all the easy ways you can successfully detox from the digital world.
From turning notifications off to disabling apps, below are 10 helpful pointers to keep in mind when disconnecting from social media.
Try to create a healthy social media schedule
“Calculate the number of hours you invest in your phone over the course of a day or a week, then decide how much time you really need to give it,” says Dr. Irwin. Figure out the best times to check your phone, she explains, and then structure that into your daily schedule in the same way you do classes, work, appointments, meals, or the gym.
Do it with a friend
“Enroll a buddy and try to hold one another accountable,” advises Dr. Irwin. “Turn your phones and laptops off, store them away in a safe place (but out of sight), and enjoy other activities, such as cooking, playing a board game, or reading a book,” she adds.
Decide how long you need a break
“It’s important to decide if you want to do your detox for either a week, a month, or an entire year,” notes Dr. Jackson. Once you decide, she suggests letting your subscribers and followers know ahead of time, so they’re not left wondering or worrying about your absence.
Schedule posts while you’re away
“If you must post while taking a break, schedule posts ahead of time, so they are shared while you are away,” Dr. Jackson recommends. Doing this will allow you to better enjoy your social media detox without feeling guilty or the need to log on, she says.
Turn off your notifications
“Notifications can trigger an increase in dopamine (the reward neurotransmitter) in the brain, and that good feeling can be very addictive,” Dr. Jackson explains. However, she notes that a constant influx of alerts, messages, and notifications can become overwhelming and exhausting, so turning off your notifications may reduce the number of distractions you get per day.
Only use devices for work
Dr. Jackson says that another way to go on a social media detox is to use your devices for work and basic communication purposes only. “Only use your computer at work for work and only use your phone for calls and text communication,” she suggests.
Delete or temporarily disable apps
“Rather than simply turning off notifications, you could simply remove apps altogether to take a break from social media,” Dr. Jackson advises. Don’t worry, when you’re ready to return to social media, you can easily add the apps back onto your detox.
Keep your devices out of sight
“Leaving your phone or tablet in another room or away from your constant view will allow you to take a break,” Dr. Jackson says. This way, you won’t fall prey to alerts or temptation to check your devices several times throughout the day.
Invest in a traditional alarm clock
“Setting the phone alarm means you may bring the phone to bed, which can lead to the temptation to check social media before going to sleep,” Dr. Jackson explains. Instead, she suggests turning your phone off for the night and using a radio alarm clock instead.
Fill your time with other activities
“To remain committed to your detox, be sure to identify what you will do instead of spending time online,” Dr. Jackson recommends. Having a plan will help you remain on track and focus less on the social media you aren’t engaging in, she adds.
xx, The FabFitFun Team
