The social media Problem
It’s no secret that screens are bad for us– parents have been warning their kids that video games and movies will melt their brains since the invention of the internet, and older generations are quick to blame “that phone” for every little problem we have. Our generation’s knee-jerk reaction is to roll our eyes, because honestly, what other choice do we have? Phones and social media are so deeply integrated into our friendships, schooling, and daily lives that it feels nearly impossible to escape, even if we know deep down that our screen time isn’t good for us.
Lately, though, my own social media use has spiralled into an unhealthy addiction. I find myself opening TikTok and Instagram without making a conscious decision to do so and scrolling for hours on autopilot. My scrolling thumb and my brain seemingly have a disconnect, and I have trouble closing the apps even if I genuinely want to do something else. Once I finally get off my phone, I’m left feeling groggy, overstimulated, and unfulfilled. And yet, an hour later, I find myself right back on my FYP.
Recently, I decided enough was enough. I needed a cold turkey reset– one week off of social media to figure out who I am outside of the algorithm.
The Method
There are a plethora of tools out there designed to help cut back on phone usage. If you’re willing to pay to access all the features, apps like Opal will physically lock you out of apps you’d like to use less. Beyond apps, there are companies like Brick, which give you a physical cube that syncs with your phone to “block distractions with a tap.”
Now, I’ll be honest– I’ve tried all the apps and tricks (including Opal), but none of them ever stuck. So this time around, I simply deleted TikTok, Instagram, and Sidechat from my phone.
What I learned
- It’s Harder Than You Think
I wish I could say that I deleted everything and never looked back, but that wasn’t the case. I re-downloaded TikTok and Instagram several times– sometimes because my friends wanted me to look at something, and other times because I was simply bored.
However, the act of re-downloading often snapped me out of autopilot. The extra step to accessing my feed made me realize just how often I was reaching for social media without thinking. For the first time in months, I wasn’t able to mindlessly scroll and had to consciously decide when to use social media.
- My Brain Felt Clearer
Without a constant stream of media pounding into my brain, my mind felt quieter. My thoughts had room to exist on their own, no longer competing for space with endless TikTok sounds and Instagram clothing ads.
I even started reading again. Granted, I haven’t been reading academic papers or catching up on current events (as I probably should), but I have been reading long-form articles on random topics that pique my interest. It felt refreshing to choose what I consumed instead of passively accepting whatever the algorithm dumps in my lap.
- I Felt More Social
Without the crutch of TikTok to fill every quiet moment, I started reaching out to people more. I caught up with home friends I haven’t talked to in weeks and actually made plans with the people around me. Social media lulls us into a sense of connectedness, but seeing your friends’ posts on Instagram is a far cry from laughing and making memories with them.
The Takeaway
A week detox from social media didn’t instantly turn me into a productivity icon. I didn’t wake up as David Goggins and run 500 miles with all my extra free time, but I did gain something I hadn’t realized I’d lost: awareness.
Now, when I scroll on Tiktok or Instagram, I notice how long I’ve been there, what I’m consuming, and how it makes me feel. Using social media feels like an active choice; I no longer feel like a powerless passenger letting the algorithm drive.
Will I never re-download social media again? No. That’s just unrealistic.
However, stepping away for a week has given me a taste of what life is like outside of social media, and I’m confident that when I re-download, I will be able to use it mindfully and on my terms.
So the next time your thumbs just can’t stop scrolling, consider stepping away from the screens. A break for even a few days will leave you feeling refreshed and in control. Wondering what to fill your time with if you’re not busy on TikTok? Check out 10 fun solo date ideas in and around Providence!