Digital Detox: How to Find Balance with Social Media this Summer
Ayaka Omoto, MHC
As a heat wave hits NYC, summer has truly begun. With extended daylight and more opportunities to be out and about, summer can instill feelings of optimism and excitement that winter months typically lack. However, many of us find ourselves unable to participate in experiences deemed "IG worthy" due to various commitments like work, family, health, and more.
While many of us can recognize that social media often showcases others' highlights, it's challenging to maintain this perspective when every app bombards us with friends', coworkers', or even exes' seemingly perfect vacation, dinner date, group hangout, etc. This challenge intensifies especially when you’ve been neglecting your mental wellness.
Plenty of studies highlight social media’s negative impact on mental health. Yet, social media has, for better or worse, fully integrated into our lives. The good news: you don’t have to toss your phone or even delete your Instagram (though I won’t discourage it if you choose to do so!). The not-so-happy news is: recalibrating your relationship to social media inevitably demands effort. Below are some tips that will ease you into reducing screen time and minimizing social media’s negative impact on your mental health:
Come face-to-face with how much time you spend on your phone
Figure out your actual screen time to grasp how much you scroll through others' feeds and feel bad about missed summer opportunities. For example, on an iPhone, use the "Screen Time" feature to view app usage breakdowns and phone pickups per day. While it may feel uncomfortable, acknowledging your current habits is crucial for change.
Set realistic boundaries
Establish limits on your social media use that are achievable and sustainable. Start by setting small, manageable goals, like limiting your social media use to specific times of the day. Gradually, you can build up to more extended periods of offline time. Setting boundaries helps create a healthier balance between your online and offline life.
Curate your feed
Ever notice certain friends or influencers you follow that leave you feeling less than? Try following accounts that inspire and uplift you, and unfollow or mute the ones that don't. Intentionally going through your follow list might surprise you—do you REALLY need to know what that girl you spoke to twice in high school is up to these days? A well-curated feed can really change how you feel after scrolling. Surround yourself with positive content that supports your mental wellness and aligns with your own values. This way, your social media experience becomes more enriching and way less draining.
Prioritize offline activities and ramp up your self-care
Invest more time in hobbies, relationships, and experiences that don't involve screens. Activities like reading, exercising, or spending quality time face-to-face with loved ones (instead of just throwing them a “like” on their post) can provide fulfillment and joy that social media can never match. If you have friends or family that live far away, even scheduling a time to catch up on the phone (remember using phones to only call people?) rather than having a prolonged conversation online. A fantastic book I recommend to my clients who are eager to reduce their screen time is Digital Minimalism by Cal Newport. It details the challenges of reducing screen time in today’s modern world and offers achievable baby steps you can start implementing in your daily routine today.
Seek support
Ever heard the phrase “misery loves company”? While you might feel bad comparing yourself to others on social media, chances are that many of them might be feeling exactly the same in real life. Consider sharing your frustrations about social media with friends or family members you feel safe with. If you’ve noticed that social media has severely impacted your mental health, consider talking to a therapist. A trained professional can help you explore how your relationship with social media and identify steps to make long-term shifts in how it impacts your mental health.
About the Author
Ayaka is a Japanese-American therapist specializing in working with high-achieving adults in their 20s and 30s. Some areas of her expertise include people-pleasing, perfectionism, career uncertainty, and interracial/intercultural relationships. Learn more about her services at www.ayakaomoto.com.