Social Media

How to Do a Social Media Detox (and Why You Should Right Away)

Joel Lee 11-12-2019

From the beginning, technology was meant to serve us. We create things, like social media, to make our lives better so we can have more control over the limited amount of time we have every day. But is social media actually improving our lives? Or have we become slaves to our own creation?


Take a moment and ask yourself: when was the last time you went a full day, from wake to sleep, without checking social media? If sites like Facebook, Twitter, and Reddit disappeared tomorrow, would you feel empty and depressed? Has social media become an addiction for you?

Social media can be a good thing, of course, and I’m not saying you need to abandon social media for good How Social Media Manipulates You and Your Opinions Social media sites are pulling your strings. And here are the ways social media manipulates you and your opinions... Read More . But too much of a good thing can absolutely be harmful.

The Nature of Social Media Addiction

How to Do a Social Media Detox (and Why You Should Right Away) social media networks
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It all hinges on the chemical dopamine.

Contrary to popular belief, dopamine has nothing to do with pleasure. Rather, the dopamine system has more to do with anticipation and motivation. Dopamine makes you feel like you want something and shifts you into a reward-seeking mindset. This mindset compels you to act. When you act to satiate that desire, the brain releases endorphins, which are pleasurable and rewarding.


Unfortunately, some specific characteristics of social media can abuse our dopamine systems:

  1. Instant gratification. When your brain enters its reward-seeking mindset, all you have to do is open up Reddit or send out a tweet and your brain will interpret that as having acted, thus releasing feelings of pleasure as a reward.
  2. Incomplete gratification. Even though Reddit links and tweets feel rewarding, they are only slightly so. You are never fully satisfied, so you feel compelled to keep going back.
  3. Unpredictable stimuli. The brain also releases dopamine when something unexpected happens. And since notifications and alerts are unpredictable, they trigger dopamine. That keeps you hooked.
  4. Anticipation and conditioning. As you immerse yourself in dopamine-triggering stimuli, your brain begins to anticipate them even before they happen. This is why you sometimes feel “social media withdrawal” — a compulsive need to check social media if you’ve gone too long without any dopamine triggers.

All of this comes together in something called social media creep. Like most addictions, it takes hold of you long before you realize it even exists.

It starts with the creation of a Facebook account that you might check weekly. Then every five days. Every three days. Daily. You install the Facebook mobile app, and now you’re hit with notifications multiple times per hour. Your brain’s dopamine system strengthens, requiring more and more stimulation for less and less reward. Eventually you’re waking up in the middle of the night to check if you’ve received any new likes, messages, or follows.

If you aren’t sure if you’re addicted to social media, see our list of social media overdose symptoms How Do You Know When You're Overdosing On Social Networks? Just like anything, there are different levels of social media use. Some things are more severe than others. And, of course, something else that plays into it is how frequent these things occur and when... Read More . You may think you’re addicted to your smartphone Are You Addicted To Your Smartphone? At one time, landlines and payphones were all we had--and we survived just fine, thank you very much. But now, it’s almost laughable if you don’t own an iPhone or Android, and for some of... Read More when you’re actually addicted to social media. And the saddest part is that social media addiction is seen as acceptable in society.


The Benefits of a Social Media Detox

How to Do a Social Media Detox (and Why You Should Right Away) social media addict detox
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Let’s say you are addicted to social media. So what? It isn’t harming anyone. You’re still getting good grades in school or completing all your work at the office. You’re taking care of yourself. It’s not like you’re addicted to cocaine or heroin, right?

And that’s true. All things considered, it’s one of the safest addictions you could have — nobody has ever died from it. But what about the quality of your life? Social media addiction could be harming you in ways you can’t quite see on the surface.

  1. Social media is a false reality. People selectively post what they want others to see Deep Down We're All Monsters. That's Why Social Media Is Great We all know that social media updates aren't always authentic, but what's actually happening to our identity as we post that update to Facebook, or send that video over Snapchat? Read More . And this allows everyone to flaunt their good sides while hiding their bad ones. Nobody’s profile truly reflects who they are as a person — it’s all filtered and sterilized. Unfortunately, we tend to forget this. And we can fall into despair when we can’t seem to keep up with the supposed lives of our friends and followers, even to the point of depression 5 Ways Technology Might Be Feeding Your Depression Technology can worsen depression. With tech enveloping our lives, we should be more aware of technology's potential impact on us. There are some things you can do to lessen the burden. Read More .
  2. Social media encourages narcissism. One of the biggest rewards in social media is when you make a post and somebody likes it. On Reddit, it’s upvotes. On Twitter and Tumblr, it’s retweets and reblogs. It’s all about your own satisfaction and gratification, and as you chase more and more likes, you can get swallowed up in yourself The Negative Impact Of Social Networking Sites On Society [Opinion] I have accounts on several social networking sites, and spend far too long on them writing my own updates and reading the updates of others. I enjoy doing so, being able to interact with friends,... Read More .
  3. Social media promotes echo chambers. The nature of social media means you can follow those who are like you and ignore those who aren’t. This is the very definition of an echo chamber: everyone just parrots the same ideas back at one another. If you aren’t aware of this effect, social media can turn you into a close-minded person Breaking Out of the Social Media Echo Chamber We use social media to reinforce our own beliefs. It can be tough to admit, but everybody does it. Here's why that's a bad idea and how to stop it. Read More .
  4. Social media is a privacy risk. You’d be surprised how much somebody can find out about you simply through your social media history. In the most extreme of cases, malicious users can make your life a living hell in many ways, including doxing, stalking, hacking, and more 5 Life-Ruining Ways You Can Be Victimized Online The Internet is not as anonymous as you might think it is. If somebody wants to find out who you are and where you live, the tiniest bit of information can lead back to you... Read More .
  5. Social media sucks up time. A visit to Reddit can turn into two hours of mindless browsing. Checking Facebook or Twitter may only take a few minutes, but if you check several times an hour, that can add up to a lot of wasted time. What if you spent that time on something else, like a creative hobby, hiking a trail, or personal growth?

A social media detox can get you away from all of these negatives. Note that a detox doesn’t have to be permanent — it just has to be long enough to rewire your brain and break you out of the endless dopamine cycle. You can always come back later.


How to Do a Proper Social Media Detox

How to Do a Social Media Detox (and Why You Should Right Away) social media detox tips how
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Starting a detox is easy. The hard part is sticking with it.

Despite the involvement of dopamine, social media addiction is a psychological addiction (in the same vein as video game addiction). Whereas substance-related addictions sometimes need gradual weaning due to issues of physical withdrawal, psychological ones are best dealt with using cold-turkey tactics.

In short, you need to stop rewarding your current dopamine triggers so that your brain can return to normal. You can’t do this if you’re feeding your appetite here and there. Plus, you’re more likely to spiral back into addiction with little hits. Here are the simple steps to a true social media detox:

  1. Deactivate your accounts. This will serve as a hedge against you checking in on a whim, and it will also signal to your friends that you’re on a detox. We’ve shown you how to deactivate Facebook How to Deactivate (or Delete) Your Facebook Account If you need a break from Facebook, or if you want to stop using it altogether, here's how you can either deactivate or delete your account. Read More , Instagram How to Deactivate (or Delete) Your Instagram Account Whether you just need a forced break from Instagram or you're sick of the service altogether, there are ways to both deactivate and delete your account. Read More , and LinkedIn How to Deactivate or Delete Your LinkedIn Account Need a break from LinkedIn? Here's everything you need to know about deleting or deactivating your LinkedIn account. Read More . Other sites may or may not allow deactivation.
  2. Uninstall all social media apps. This will eliminate all of those notifications and alerts that play such a crucial role in social media addiction. And you won’t be as likely to pop one of those apps open in moments of boredom or stillness.
  3. Block all social media sites. This is for your computers, laptops, and tablets. Use one of these web filtering tools 7 Family Safety Tools To Keep Your Kids Safe Online Like the real world, the internet can sometimes be a scary place for your kids. There are some great apps and tools to keep them safe; here are some we think are the best. Read More to restrict access to social media sites. My preferred tool is K9 Web Protection. I also have OpenDNS on my router, which blocks sites for all devices connected to it.
  4. Replace social media with another activity. It’s not enough to excise social media from your day. You need to fill that void with something else, otherwise you’re just going to claw your way back. I recommend learning new skills, whether creative hobbies 5 Creative Hobbies for Adults That'll Make You a Happier Person Proper creative outlets can improve your mental health and happiness. Here are some creative hobbies that are proven to help. Read More , geeky DIY hobbies 17 Geeky DIY Hobbies You Can Learn in a Small Space Hobbies are important for a well-rounded life, but many DIY hobbies require a lot of room for machines or materials. Here are some great options if you don't have much space to spare. Read More , or even hobby programming The 17 Best YouTube Programming Tutorials In this post, we'd like to point you to some of the best YouTube programming series we've found. All of these are sufficient for getting your feet wet as a newbie programmer. Read More .

How long should the detox last? While studies are still sparse on this, most experts agree that it takes approximately three months (or 100 days) for dopamine levels to return to normal. It may take longer depending on how long and how intensely you’ve been addicted, so don’t be surprised if it takes upwards of six months or even a year.

It’s going to be tough. I recommend reading the account of one of our writers when she temporarily gave up social media What Happens When You Quit Social Media? 6 Things I Learned If you're planning to quit social media, you might have questions about what comes next. Here's what you can expect. Read More . It’ll help you get a better sense of what to expect from this whole experience, and that should increase your chances of success.

Are You Ready to Take a Much-Needed Break?

Social media can be fine as a form of entertainment, and it can even be a force for good with how quickly it can disperse information and mobilize a movement. But you must use it smartly What Is Reddiquette? 8 Things You Should Never Do on Reddit Are you new to Reddit? Before you start posting, you should make note of this essential Reddit etiquette and what not to do. Read More and in moderation. Too much can prove detrimental, even with the best of intentions.

If you think addiction is a real possibility, it may be time to take a break. While a detox doesn’t have to be forever, and technology can help restore your energy 10 Ways to Restore Your Creative Energy Using Technology If you're suffering from a mental or creative block, these tips will help you restore your creative energy with the help of tech. Read More , you may decide after a few months that a permanent leave from social media is the best thing for you — and that’s okay.

How do you feel about social media addiction? Have you ever detoxed? What steps do you take to ensure that it doesn’t control you? Share with us in the comments below!

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  1. Pruthvirajsinh Chaudhari
    December 7, 2019 at 10:45 pm

    I liked each part of this article, it is from start to end, and from point to point. Precise. I'm planning to get a detox over social media. Somewhere this article has motivated my idea of detox. But I'll also say that social media is a helpful tool, if one gets how to use it. Though I know it's using me currently, I want to find ways of how to use it effectively after having a detox done.

  2. Taylor
    October 18, 2019 at 5:11 am

    >> How do you feel about social media addiction?
    >> Have you ever detoxed?
    >> What steps do you take to ensure that it doesn’t control you?
    I thought that this article was well-written, detailed, and balanced. The work actually encouraged me to subscribe to MakeUseOf.

    I feel that social media addiction is real. Whenever there is a moment's pause, people immediately go to their smartphone and start rapidly scrolling up and down. Incessant social media engagement I feel fills people's minds with restlessness and anxiety (which may become their new baseline state). It is sad to see many people preoccupied with social media when at an outing or social function.

    I have detoxed before, but nothing drastic, going midway between total immersion and total disconnect. One of the things not mentioned in this article is the real advantage that social media could have to some people. I am temporarily living in the middle of nowhere for work, so I have developed a love-hate relationship with social media: it helps me remain connected with friends back home, but part of me feels it prevents me from exploring and finding hidden gems locally. I will go as far as uninstalling the Facebook app, Twitter app, and maybe the Instagram app (as some friends send me direct messages through Instagram and the smartphone app is required to read them) but not deactivating my account. I own an iPhone XR, and have restricted the time use of social media apps to an hour per day.

    There's a psychological intervention called Cognitive Behavioral Therapy, and I find myself drawing from the principles of this framework when reflecting and titrating my use of social media. When I jump onto social media, I ask myself, "Do I want to be here, or am I just getting on here to kill time?" Casual consumption of social media on auto-drive can ramp up anxiety and restlessness, as I find myself on social media platforms when I want to feel something (e.g., connectedness, engagement, etc.). I also practice mindfulness meditation, so seeing how the algorithms of social media affects me differentially as a function of platform, how my thoughts and emotions are affected by social media content, and how my motivations play a role in what I post and why, help me establish a more mindful relationship with social media where I use it, instead of having it use me (whereby I am the product).

  3. David
    March 27, 2017 at 10:12 pm

    More sites should have articles like this. Thanks for the look at the dopamine system. This is all really important. Making sure that in our search for "connectivity" we don't lose the magic of actually sharing space with other people.

  4. Dean Johnson
    March 27, 2017 at 8:30 am

    I deleted all apps and account about 3 months ago and I am so much happier.
    Thing is though, it's not actually social media that is the issue, it's NEWS!!!

    My friends no longer post anything on social media, but if they do then it's a new item and a comment of how they hate a certain group of people. So facebook has just become a place for news addicts and those desperate for a hate opinion that they agree with. Complete self-deprecating spiral and the world has bought into.

    Thing is, this means that I largely have no use for the internet other than buying things, which is another addiction entirely.

    The internet is great if you have a purpose (buy something, read a sports report, book a service, order some food) but if you go on the internet WITHOUT a purpose, then THAT is what social media is. If we remove the element of going on the internet to waste time, then we will all feel much better

    • Anna Ferguson
      January 21, 2018 at 10:56 am

      I completely agree!

  5. TFo
    March 26, 2017 at 3:47 pm

    Thank you for this article. I feel more informed as a result of reading it; I had started a detox on my own and now have some real guidelines to go by moving forward.

  6. Fitzsip
    March 25, 2017 at 4:06 pm

    I cancelled my facebook account 6 months ago.
    Having it open on my laptop all the time was, I realised, a soul destroying event.
    I didn't miss it one bit.
    I have since come back to FB with a new account and only use it as a tool, as so many web pages "require" a FB account to log.
    I find this easier than giving an email address as I don't want spam.
    I have the bare minimum of facebook friends and log on maybe one a week for 5 minutes to check any updates/requests...
    Facebook is still an unnecessary evil for me to use as a log on tool.

    Unless anyone has a better idea, in which case I will delete the damned thing straight away.