What Are The Benefits of A Social Media Detox, and How Do You Even Start?

Medically reviewed by April Justice, LICSW
Updated January 22nd, 2025 by BetterHelp Editorial Team

Social media is an accustomed part to the lives of many worldwide. Its popularity has influenced many to use such platforms daily to converse with loved ones, post photos, as well as stay abreast with news in their communities. Several businesses have also taken suit using social media to create ads generating more business via social influence. Despite the numerous perks in relation to social media trends, social media use can also pose certain repercussions. 

Information shared online via social media platforms can be misinformed. Further, social media can compel its users to fall into social comparison, thus producing low-self-esteem issues in some of its users. For these reasons, “social-media detoxes” have gained traction in efforts to reduce the adverse repercussions associated with social media while also leading a more present life offline. This article explores ways to get started with social media detox. 

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Social media and health: The connection 

In 2024, approximately 5 billion people worldwide used social media. With its widespread use, social media has also begun to produce social challenges, thus leading many to spend their days online. While device use has incrementally increased for many throughout the day, social connections, meeting with strangers, as well as distraction-free conversations are less likely. Furthermore, social comparison can lead to groups more influenced by low self-esteem. For example, young girls that compare their bodies to social media influences using filters and editing them to an unachievable standard can raise concern surrounding body dysmorphia or low self-confidence. With the innovation of artificial intelligence, many pictures, videos, as well as online audio content are constructed. Despite this, they can seem real, often depicting certain famous individuals or certain influencers. 

The social media detox trend 

Social media detoxing refers to taking a break from your social media to optimize your offline life and have more genuine connections with those that you love. With these changes can come challenges, as many of your loved ones may continue to use social media even when you aren’t. Dopamine releases in the brain can be influenced by use of social media. Scrolling online or checking notifications can produce an addictive effect. Furthermore, Generation Z populations report withdrawal effects when they stop using their devices as often. Despite these repercussions, individuals can retrain their brains to get similar joy from other situations and sources over time. 

Benefits of a social media detox from sites like Facebook 

Social media detoxes have several benefits, whether you completely stop using social media or limit your social media usage slightly. Below are some of these potential benefits: 

  • More time to spend on whatever you want, such as time with loved ones
  • Better sleep from not using social media before bed
  • Less exposure to fake or highly edited media or news 
  • Decreased social comparison
  • Decreased interest in topics that only apply online and more focus on the important parts of real life
  • Increased productivity and focus at work 

Does research back up the benefits of a social media detox and less screen time for mental health and sleep? 

The research is split in relation to the pros/cons of social media detox. Experts report that adolescents and young adults are the most vulnerable to these harmful effects. These groups can be at higher risk of social comparison, thus placing them at risk for body dysmorphia or certain eating disorders. The consumption of social media can be addictive, leading to some people feeling less joy in daily life. In a study on whether social media detox would work for students, researchers found a positive correlation in mood change, improved productivity at school, as well as reductions in anxiety and improved sleep. 

How to start a social media detox and have less screen time to improve your sleep and mental health  

Starting a social media detox and leaving the digital world can be difficult if you’re unsure how. Below are a few ideas to assist with the process:  

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Start with limited access and move up to a complete detox (You don’t have to quit cold turkey!) 

You don’t have to delete all your social media accounts and never use your phone again to do a detox. You can start a detox by limiting the amount of time you spend online each day. Experts recommend spending only ten minutes to 30 minutes a day on these apps or websites. Most people use social media for around two hours a day, so using it for less can be a goal as you get used to not having as much access. You might also consider using an app that locks your social media apps, except for during a certain part of the day.  

Stop consuming news on social media platforms made to garner views and incite emotion 

The content you look at on social media may be a significant part of the problem. Some people detox from social media consumption by blocking news accounts or any accounts that cause distress. You can have boundaries online. Consider blocking anyone who disrupts your peace and avoid interacting with content that farms engagement by being “over the top.” This type of content may produce angst, uneasiness, as well as the potential to conform to what is being presented. 

Remove social media apps for your mental health, such as Facebook 

Scrubbing your phone of social media apps you no longer want to use can also be a healthy practice to consider. Further, deactivating or deleting certain accounts can be a useful practice so that your connections don’t attempt to message you during your time away. Letting people know you won’t be using social media anymore can also be useful, thus encouraging conversation to let those you care about have alternative ways to contact you such as phone numbers, e-mail, or your home address. 

Consider getting rid of notifications 

Notifications incite the release of dopamine in the brain, which can make you experience stress if the notification isn’t what you were hoping for. Turn off all notifications on your phone by putting it in “do not disturb” mode in the settings. You can set some contacts or apps to bypass this setting so that loved ones can still call, or certain important apps can notify you so you don’t forget important information or appointments. You can also individually silence the notifications for certain apps or contacts. By doing so, you can check your apps only when you want to, instead of every time a notification appears. 

Find other ways to get a dopamine rush 

Social media influences dopamine production. Replacing your social media habits of checking your phone with other, healthier habits to incite a dopamine boost may help you stay away from social media. For example, you might reward yourself for spending time offline with your favorite snack or a fun trip to the museum (whatever you enjoy doing). You can also get dopamine from physical exercise, sex, dancing, making friends, giving someone a gift, giving compliments, doing charity, volunteering, and completing a goal. 

Ways to have fun and connect outside of social media, whether you quit cold turkey or limit your use 

If you’re usually on your phone and don’t know what to do with your new free time, consider the following options: 

  • Sign up for a class for a skill like cooking, dancing, or learning a language
  • Go back to school 
  • Take on a side job or gig, like delivering food or house sitting 
  • Play with your pets
  • Join a club, like a book club or writing group 
  • Join a sports team 
  • Go for a walk and listen to music
  • Make playlists
  • Write in a journal 
  • Spend time with loved ones 
  • Play video games
  • Play board games
  • Go to local attractions, such as a museum 
  • Go swimming
  • Exercise 
  • Try yoga 
  • Join a group dance class, like Zumba 

How to detox from social media platforms in an increasingly technology-focused world

It can be challenging to take a break from social media if those around you aren’t doing the same thing. This produces a unique set of challenges to know how to communicate with them and stay connected with your community. You may keep in touch by marking repeated meet-ups in your calendar with these individuals at least once every 1-2 months. By hanging out more often, you can share the news in person, thus potentially influencing more to discuss than what would be on social media. You might also encourage close friends or partners to do a digital detox, too, so that you can hold one another accountable should they align to similar goals. 

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Work through social media-related challenges in therapy

Mental health support options

Barriers in relation to seeking therapy, such as cost and availability of therapists, can produce challenges for folks interested in seeking therapy. In these instances, online therapy through platforms like BetterHelp may be more accessible. You can schedule therapy sessions via phone, video, or live chat through an online platform and access unique resources like journal prompts, worksheets, as well as weekly support groups. 

Studies suggest that online therapy is effective for treating certain eating disorders (binge eating disorder and bulimia nervosa), which are common in those experiencing struggle with social media addiction. One study utilized an internet intervention, finding that it was as effective as in-person therapy in supporting individuals with these conditions. Participants reported reduced symptom severity and improvements in their mental wellness. 

Takeaway 

Social media detoxes can be a great way to alleviate stress from distressing news, social comparison, as well as dopamine addiction. This process can start at any point and doesn’t have to necessarily be an abrupt change. If you’re motivated to seek support for any mental health difficulties connected to social media, body image, as well as other challenges, consider seeking support from a therapist online. Help is available 24/7 and can assist you in navigating social media pauses conducive to your goals.

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