Goal Met – No Social Media for 30 days
This was a bit more difficult than I thought it would be as using social media is an ingrained habit and something that I kind of did unconsciously. I don’t really post much (although when I first started I was posting a lot) I just read posts and laugh at memes but I found myself doing it for blocks of time that were just way too long. I did a bunch of research (written up below) and made some stark changes to the way I access my electronic media in order to go this 30 day thing. I deleted the apps from my phone, I black holed the sites on my router for all my devices and blocked the sites on my mobile browsers. I found a neat extension for FireFox that nukes YouTube’s algorithm to stave off that video rabbit hole that algorithm sometimes sends you into. It seems a bit extreme but in the first week I found myself with my phone in my hand and me staring at it wondering when I decided to take it out (I didn’t, spoiler: My dopamine fiend brain did)
After 30 days I started to have a clear delineation of harmful vs harmless social media. FB and IG weren’t bad as sharing mechanisms but the stuff that was being fed to me seemed deliberate to make me angry and research has shown that’s by design. It keeps you engaged and on the platform where they can feed you more ads. The biggest contributor to anxiety is Reddit – Even if I filter for just the subreddits I’m interested in they keep serving me up platters of hate in fact that’s the only platform I still haven’t returned to in some form. I simply just don’t need to endlessly doom scroll and fill my mind with all that is wrong with the world for hours on end each day. That’s just not healthy.
I still go onto FB every now and then to see what my friends are up to and log into IG once a week or so to look at all the memes my wife sends but I just don’t have the same drive I used to. It’s probably because I’m older now and just don’t have time for that bullshit anymore.
[Research]
Taking a 30-day break from social media can have profound effects on mental, emotional, and even physical health. Research increasingly supports the idea that stepping away from constant digital engagement can lead to improved well-being, increased focus, and better social connections. A 2018 study published in the Journal of Social and Clinical Psychology found that limiting social media use to just 30 minutes per day significantly reduced feelings of loneliness and depression in participants. But what happens when you eliminate it altogether for a month? The effects can be even more pronounced. Without the constant influx of notifications, comparison traps, and algorithm-driven content designed to keep users engaged, individuals often report lower stress levels, improved sleep, and an overall boost in happiness. Another study from the University of Pennsylvania reinforced these findings, showing that those who took breaks from social media experienced decreased symptoms of anxiety and depression, largely due to reduced exposure to unrealistic portrayals of life and fewer opportunities for negative social comparison.
Beyond mental health benefits, a social media detox can also improve cognitive function and productivity. The brain thrives on deep work and focus, but social media platforms encourage fragmented attention, pulling users into an endless loop of scrolling, clicking, and responding to stimuli. A study from the Harvard Business Review highlighted that frequent social media use diminishes attention spans and reduces our ability to engage in complex problem-solving. Without social media interruptions, individuals often find themselves more engaged in work, creative pursuits, and meaningful conversations. This kind of sustained focus has been linked to higher levels of personal satisfaction and professional success. Furthermore, stepping away from social media reduces the addictive dopamine-driven cycle of instant gratification, allowing the brain to reset and regain a healthier relationship with digital consumption.
The physical benefits of a social media detox are also worth noting. Excessive screen time, particularly before bed, has been linked to poor sleep quality due to blue light exposure and mental overstimulation. A 2019 study in Sleep Health found that individuals who used social media late at night took longer to fall asleep and had poorer sleep quality compared to those who disengaged earlier in the evening. Removing social media from daily habits can lead to deeper rest, increased energy levels, and even improvements in physical activity. Many individuals who take a break from social media report spending more time outdoors, exercising, or engaging in hobbies they previously neglected. This shift not only boosts physical health but also contributes to improved mood and emotional resilience. A study by the American Psychological Association suggests that time spent in nature—rather than in front of a screen—reduces cortisol levels, the body’s primary stress hormone, leading to a greater sense of calm and well-being.
Emotionally, a break from social media can foster healthier relationships and a stronger sense of self. Social media often fuels feelings of inadequacy, FOMO (fear of missing out), and the pressure to constantly share curated versions of one’s life. By stepping away, individuals can reconnect with their own values, develop a greater sense of self-worth independent of online validation, and strengthen real-world relationships. A study from Cyberpsychology, Behavior, and Social Networking found that excessive social media use correlates with decreased face-to-face interactions, which are essential for emotional well-being. Many participants who took a month-long break from social media reported deeper conversations, improved relationships, and a greater appreciation for in-person connections. The detox period allows people to re-engage with life in a more present and intentional way, free from the pressures of digital self-presentation.
Ultimately, a 30-day break from social media is more than just a temporary detox—it can be a powerful reset for the mind and body. Whether it leads to a permanent reduction in usage or simply provides a new perspective on the role of digital engagement, the benefits are well-documented. Improved mental health, enhanced focus, better sleep, more physical activity, and stronger relationships are just a few of the scientifically-backed reasons to give it a try. With social media becoming an increasingly dominant force in modern life, stepping away—even for a short time—can serve as a reminder that true fulfillment is often found offline.