Tips for Stopping Compulsive Social Media Usage This Year
Published:
Jan 4, 2025
,
08:48 a.m.
ET
Key Points
Social media keeps people connected.
It can also be time-consuming.
Cutting down social media use can benefit one’s mental health and well-being.
Gen Z is reported to be the most addicted to social media.
Some people have become accustomed to social media, which is embedded in their lives and careers. It also solidifies new connections and maintains current ones. However, compulsive social media use can negatively impact one’s life. It’s necessary to be aware of the risks associated with social media addiction. This allows you to recognize the problem as soon as it arises so it doesn’t worsen.
How to cut down on your social media use in 2025
Turn Off Notifications
Feeling overwhelmed? Turning off your social media notifications gives you more control over your phone. You won’t feel the temptation to check social media. For example, you won’t be as distracted at work. Go to your phone’s “Settings” and “Notifications” to switch off social media notifications.
Search for the social media app that you find distracting. Toggle the switch to turn off notifications. You can also turn this off for all social media apps, depending on your phone.
Take a Digital Break
Some individuals might find it hard to quit social media altogether. If this is you, consider taking a social media break. Choose a day of the week to focus on social relationships and other matters.
Maybe it’s one day or an entire weekend. For example, you can choose Sunday to focus on spending time with friends and family. This doesn’t have to be as strict as it might sound. You can set limits for yourself.
For example, you can allow yourself to use the Internet on your phone for work or study. Or, maybe you allow yourself to use the GPS to get around town. In this case, a digital break would be a great way to go off the grid and explore a new destination.
Monitor Your Social Media Usage
You can’t cut down your social media usage if you don’t know how much time you spend. Each of your social media apps will give you an idea. Maybe you spend more time on social media than you’d like to admit.
Either way, this can be a powerful way to track your usage. You don’t have to download an app to get this information. Apple iPhones have Screen Time, while Android phones have the Digital Wellbeing app.
Set Time Limits
With this information, you can set time limits. Within each social media app, you can choose a particular time. Your phone will alert you whether you’re close to that time or if you go over it.
You can set time limits within Apple’s Screen Time or Android’s Digital Wellbeing app settings. This makes it easy to set. Unfortunately, it can be easy to override or ignore.
Delete Social Media Apps
As always, you can delete the social media app altogether. At first, it can feel freeing. But then it can be tricky since you might experience anxiety and FOMO (fear of missing out).
There are mobile apps that block access to social media. For example, if you block access to Instagram.com, you won’t be able to access it on the browser either.
If this feels extreme, you can use multi-factor authentication to log out of all your social media apps. This can make it harder to access social media since it requires an extra step to log back in.
Is social media addiction real?
Yes, social media addiction is a real condition. Compulsive and problematic use of social media can lead to negative impacts. However, social media addiction isn’t listed in the DSM-5. It’s included under the category “Internet addiction disorder.”
Regardless, it’s a behavioral addiction. Social media addiction can cause problems with an individual’s academics, career, finances, mental health, and physical health. It can also wreak havoc on one’s relationships. Social media addiction isn’t officially diagnosed. Still, speaking with a mental health professional can help.
How many people are addicted to social media? Stats, trends, and learnings from 2024
Currently, around 210 million individuals worldwide struggle with social media addiction, according to one study. Ten percent of Americans alone reported to have problematic social media use. This condition doesn’t just affect adults.
There’s been growing concern with Gen Z. This age group is reported to have higher rates of social media addiction than millennials or Gen X. Excessive social media use can cause mental health problems, such as anxiety, depression, or suicide.
The teen social media stats reveal that some teens are addicted to TikTok. The platform’s design lends to addictive behavior: The scrolling timeline allows users to stay on the app for hours. Americans spend around 6 hours or more on the platform.
Specialized care and resources for excessive social media use
Cognitive behavioral therapy (CBT) is commonly treated for social media addiction. This type of talk therapy helps individuals recognize negative thoughts and behaviors and develop healthier ones. Depending on the severity of the addiction, medication might be prescribed to treat any co-occurring mental health problems. Social media can exacerbate or cause these issues. Resources are also available for social media addiction.
Internet and Technology Addicts Anonymous and Media Addicts Anonymous offer support and educational resources for those struggling. Both groups are based on the 12-step program of Alcoholics Anonymous. Meetings are available in person, by telephone, or virtually.
Birches Health offers virtual treatment for social media addiction. Patients connect with licensed clinicians who have years of experience in this area. Recovery starts with an official diagnosis, and patients receive personalized treatment.
Ways to connect with Birches Health
