Do you find yourself mindlessly scrolling whenever you have a spare moment? Are you noticing that the content you see in your news feed is more upsetting than uplifting? You’re not alone. Being constantly plugged into the 24-hour news cycle isn’t good for your mental health, but it’s not just about the current state of affairs. Social media platforms are designed to keep people engaged. If you’re not staying aware of your habits and setting boundaries, social media can be linked to increased anxiety or depressive symptoms, especially when other risk factors are present.
Social media can become compulsive or difficult to manage, similar to other behaviors that affect well-being. You don’t have to quit cold turkey. Using social media more mindfully can start with some new boundaries or a “social media cleanse” to freshen up your news feed. The most important step is to recognize how it’s affecting you so you can solve the root problem.
The following are eight healthy social media habits recommended by our licensed clinicians:
Set specific time boundaries (and actually stick to them)
Cutting down on social media use can be challenging. Besides setting specific limits, you may also need to find other activities to replace it with or use other apps to track your usage or block you out of your social media accounts during certain times. Consider downloading a free reading app like Libby or a learning app like Duolingo. Or create physical boundaries for yourself by designating “no phone zones” such as the dining table or your bed, or charging your phone outside your bedroom.
Curate your feed intentionally
Social platforms will change your settings as they develop new features and the algorithm changes. Check them periodically and see if you can control how much “promoted” or “suggested” content you see from people you’re not following. Look through the accounts you’re following from time to time and unfollow anyone who posts content that negatively impacts your mood or self-image. It’s also a good idea to spend some time looking for positive perspectives and inspirational content.
Practice the “pause before posting” rule
If you find yourself regretting your posts the next day, start saving them as drafts to give yourself some extra time to think. If some time goes by and you still feel good about posting, send it. You can also go back and delete posts when you’re having second thoughts. Avoid posting if you’re feeling emotionally overwhelmed or uncertain, consider waiting before posting, and remember, not every moment needs to be documented.
Engage meaningfully, not passively
Social media can help you strengthen real relationships if you use it mindfully. Instead of smashing the “like” button and scrolling, leave a comment. When you see a post from a friend you haven’t talked to in a while, send them a DM. Try to focus on the quality of your interactions over the quantity of likes and follows.
Develop awareness of your emotional responses
It may take some practice to start noticing how certain types of content make you feel. Try taking a moment after each phone break to check in with yourself. You might even try tracking your moods. If you feel especially emotionally triggered, take the opportunity to identify what triggered you. It might be comparison, fear of missing out (FOMO), ignorant comments, or bad news. Use the information to curate your feed and set boundaries.
Create “reality check” habits
Remember that people showcase their highlight reels on social media. It’s rare to see the full story of what happened. If you find yourself feeling jealous, remind yourself that a picture or a video is a very small slice of reality, and often, it’s filtered and often unrealistically polished to look even better. Set personal goals for yourself and try practicing gratitude for your own life and experiences. Find ways to connect with others and receive validation offline.
Use social media as a supplement, not a substitute
Prioritize in-person relationships and activities as much as you can. Don’t rely on social media as your only form of social connection. Make plans to get coffee or go for a walk or do whatever you like to do with your friends. Instead of watching reels of other people doing cool things, work on your own hobbies and interests.
Know when to take breaks or seek support
When life gets busy or stressful, your social media habits may come creeping back in. It’s OK. When you notice this happening, take a break to detox. Talk with friends or family members about your experiences — they may be feeling the same way. If you have a hard time managing your social media habits, consider seeking professional help.
Changing your behavior is more about intentionality than elimination. Social media doesn’t have to be an all-or-nothing choice. Small shifts in how you engage with it can transform your entire online experience. Challenge yourself to start with one or two changes, and reward yourself for sticking to them. Keep adjusting until you feel good about your habits. Remember that healthy social media use isn’t about perfection. It’s about creating an online experience that supports rather than undermines your well-being.
If you’re finding that social media use is significantly impacting your mental health and daily functioning, help is available. An outpatient therapist may be able to help you explore what’s happening and support you in changing your habits. At Lightfully, our licensed clinicians provide whole-person-centered treatment for people with mental health conditions that are impacting their lives. We even offer virtual treatment options to make mental health care more accessible.
If you’re ever seeking a higher level of mental health care, please contact us. Let’s talk about how we can take the first steps toward mental wellness, together.
