Constant notifications. Doomscrolling. And the pressure to stay plugged in. Social media can take a toll on your sense of well-being. Yes, these platforms offer connection and entertainment. They can also lead to anxiety, low self-esteem, and information overload. A brief digital detox—intentionally stepping back from screens—can allow you to reclaim mental clarity, improve focus, and reconnect with real-life moments. 

Signs It’s Time to Log Off 

Here are a few signs it’s time to initiate a digital detox: 

• You feel anxious or low after scrolling 

• Your sleep is disrupted by late-night screen time 

• You find yourself constantly checking your phone 

• You compare your life to others’ highlight reels 

• You feel overwhelmed by the constant stream of content 

Even if you enjoy social media, it’s worth evaluating whether your digital habits support your well-being or drain it. 

Digital Detox Strategies That Work 

Once you’ve identified the need for a break, then what? It’s rarely as simple as setting your phone down and walking away, but you can: 

• Train yourself to tolerate short breaks (less than an hour) from your devices first. Then expand the length of time when you are not using them.

• Set screen-free hours during meals, work, or bedtime. 

• Turn off push notifications to reduce distractions. 

• Curate your feed by unfollowing or muting accounts that trigger stress. 

• Use time-tracking apps to increase awareness of your screen time patterns. 

• Replace doomscrolling with mindful activities, such as reading, taking walks, journaling, or spending time offline, and engaging with the people around you. 

Small changes can help you develop a more balanced and intentional relationship with technology. Another thing to try if you’re struggling with the effects of social media on your mental health is individual therapy. Therapy can uncover the emotional patterns behind your screen use and teach you how to set healthy boundaries. 

Start Reclaiming Your Mental Space Today 

Your time is valuable. If you want to be intentional about what you spend that time on, individual therapy can grant you clarity and guidance. Reach out today to speak with a therapist about starting your digital detox to protect your peace of mind!