Credits: Social Media
5 signs you need a social media cleanse and top tips to help you scroll less
Here are 5 signs that you need a ‘social media cleanse’ and some helpful advice on how you can start scrolling on your phones less in 2024.
According to a 2023 survey, people spend on average 2 hours and 24 minutes every day scrolling through the latest posts on social media. However, when you start to feel like the online world is overwhelming you, its always a good idea to take a break, detox, or cleanse from the digital space.
5 signs that you need a ‘social media cleanse’
Open an app, scroll for a bit, close. Open a different app, scroll for a bit, close. Repeat again and again until your social media satisfaction has been somewhat fulfilled.
Thats the almost daily routine that millions of Americans are struggling to break free from, with a 2021 study finding that 86% of users say that social media negatively impacts their happiness or self-image.
Social media pulls us up into our heads, says Jane Ehrman, a behavioral health therapist.
Were judging, comparing and daydreaming about what were seeing online, so were not fully living our own life. Instead, were caught up in a virtual world that might not be exactly the way it appears.
As people start to realize just how addictive social media can be, many are turning off their notifications and having a break from posting, liking, and sharing online in a detox.
So, what are the signs that people need to look out for that suggest they might need a social media cleanse:
- You get anxious or upset when you cant access social media
- You spend more time online than youd be willing to admit to family and friends
- You spend more time and effort comparing yourself to others
- You start to become overly irritated or upset by posts you see online
- You start to lose interest in other hobbies and activities in your free time
Whether it be because of internet issues, data shortages, or platforms temporarily going down, if your mood changes drastically because you cant access certain social media sites, its likely a sign that you need a break.
Similarly, most smartphones can track how much time you spend on social media per day and/or week. If you arent willing to be 100% honest with friends and family about how much time you spend scrolling, you cant be honest with yourself about how it’s impacting your life.
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Melissa Dowd, a professional marriage, and family therapist explained to CBS News how our emotional well-being can take a hit when we find ourselves bombarded with posts, comments or conversations that are not in alignment with our morals or values.
This can lead to users comparing almost every part of your life to those documented online, often under the guise of being undesirable or unpopular.
Alyssa Mairanz, a licensed mental health counselor, added: If you find going on social media is making you feel down or worse than you normally feel, that’s definitely a sign for a break.
Thankfully, there are several things you can do to help support social media cleanses, some of which are as simple as a tap of a button.
Top tips to help you scroll less and detox more
Taking a break from social media can have various benefits to both your physical and mental health, such as reduced stress, improved self-esteem, enhanced focus, and better emotional resilience.
Delete social media apps or set time limits for scrolling: Consciously limit how much time you are allowed to spend scrolling each day, if not deleting apps and accounts entirely.
Put a rubber band or hair tie around your phone: A physical barrier helps remind you about the goals of a social media cleanse at that moment when you pick up your phone again.
Think of your time and attention as a resource like money: Start to think about your scrolling the same way you think of spending hard-earned cash, its a finite resource and one that should be used sparingly.
Find someone to do a social media cleanse with: Just like dieting and exercise, reducing how much time you spend scrolling is much easier if you are doing it with someone you trust who will support you.
Stop scrolling just before bedtime and first thing on a morning: Setting off times can help promote better sleeping habits and reduce scrolling rates. Similarly, getting a real alarm clock can help us steer clear of our phones as soon as we wake up.
We could all benefit from a little less time on social media platforms in 2024 and if you are detoxing from the online space, good luck and keep track of how its impacting your health and wellbeing.
