How to Stop Social Media Addiction

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Time flies when we indulge in scrolling social media content. Before we know it, hours have slipped away, and our to-do lists remain untouched. This habitual scrolling eats into our productivity and impacts our mental well-being. 

The constant updates of photos and videos can lead to information overload, anxiety, and even a sense of inadequacy. Identifying these patterns and taking proactive steps to regain control is essential. 

Remember that you have a real-world worth exploring other than social media. The following tips can help you stop social media addiction gradually. Before we share the tips, let’s understand what social media addiction is about.

Signs You Get Social Media Addiction 

According to a study, 43% of Americans said they always check social media. Meanwhile, 20% acknowledged that social media stressed them out. 

When you spend most of your time scrolling through content and leave other responsibilities unchecked, then, the sign of addiction is pretty clear. But why is this addiction bad for you?

Using social media can cause a dopamine release in the brain, similar to the effect of drugs or alcohol. This makes you want to keep using it, leading to feelings of addiction. As for the common signs, here is a list you should be aware of. 

  • Constantly checking for updates and frequently opening social media apps.
  • Neglecting responsibilities at work, school, or personal duties to spend time on social media.
  • Experiencing sleep disruption due to lack of sleep and too much screen time. 
  • Experiencing mood swings, anxiety, and restlessness.
  • Ignoring offline activities and losing interest in hobbies.
  • Experiencing physical symptoms like eye strain, headaches, and neck pain.

You can take some global assessments immediately if you find yourself struggling with those signs. We recommend these three assessments for credible insights.

Simple Tips to Stop Social Media Addiction 

Cutting off social media screen time requires dedication, consistency, and gradual change. You can also build a new perspective on how to use social media wisely. 

For example, you only use social media to follow insightful channels like LeadLearnLeap, which offers book reviews, or to leverage certain apps for marketing purposes.

However, if you’re serious about stopping social media addiction, there are simple steps you can take. We’ve created this list to help you stop your addiction to the virtual world over time.

#1. Do Social Media Detox

What is social media detox? This term means taking a break from all social media platforms for a set period. It can only be effective if done for several days to weeks. The longer you can take a break, the better!

This break helps you reset your habits and gain perspective on social media use. During a detox, you can focus on offline activities, such as reading books, pursuing hobbies, or simply relaxing without the constant pull of notifications. 

The goal is to reduce dependency and improve mental well-being by stepping away from the virtual world. This can be a fun challenge. So, dare yourself to do a social detox!

#2. Set Boundaries, Limit Your Screen Time 

Have you checked your social media screen time? Apps like Instagram and TikTok can tell you how long you use them daily. If you use the apps for more than three hours a day, it’s time to set some boundaries.

Setting boundaries means creating rules for how and when you use social media. Unlike a social media detox, you can still check some apps at designated times of the day. You can also create “no-screen” zones, like during meals or an hour before bedtime. 

Limiting screen time can be achieved by setting daily or weekly limits. Most smartphones and apps have built-in features to track and limit usage. Use these features to help you manage time more wisely.

#3. Use Online Tools to Manage Your Habit

If you struggle to manage your time effectively, you can use specific tools for time management. Tools like Forest, AppBlock, Space, and Moment can help you track and reduce social media usage.

These tools have screen time trackers and usage limiters. Screen time trackers monitor how much time you spend on each app, while usage limiters block access to social media after you’ve reached your daily limit. 

Using these tools allows you to gain better control over your social media habits. They also help you reduce the temptation to overuse and motivate you to consistently achieve your goals.

#4. Mute Social Media Notification 

Notifications are very tempting. They can be a major distraction and trigger you to open social media. And without you knowing, you’ve been scrolling for hours on the platform. So, it’s better to turn off your notifications.

Go to your phone’s settings and turn off social media alerts. You can also mute pop-ups that notify you of new messages, likes, comments, and other activities. 

Muting notifications also reduces interruptions in your daily life and diminishes the compulsion to keep checking your social media accounts. This can help you focus better on tasks and reduce anxiety related to online interactions.

#5. Indulge in Physical Activities 

Physical activities bring more benefits than social media. Consider a healthier lifestyle by exercising and adding more movement to your daily routine. 

You can go for a run, join a gym, practice yoga, or play a sport you love. These activities can significantly improve your mental and physical health by releasing endorphins and calories.

Endorphins are natural mood lifters that help reduce stress and anxiety, as well as develop self-confidence. You can also try new experiences, such as joining a golf membership or playing other sports.

#6. Go Out and Enjoy Life 

“You only live once,” that’s how the old saying goes. The world is vast, so consider discovering new things, creating stories, and having moments while you’re still healthy.

Consider actively participating in real-world experiences and social interactions. You can spend time with friends, visit families more often, explore new places, experiencig campervan adventure, or simply enjoy nature. 

These activities provide a break from digital addiction and help you create meaningful memories and connections. You can find joy beyond social media for a more fulfilling and balanced lifestyle. 


Overcoming digital addiction requires awareness, intentional actions, and the implementation of healthy habits. Proactive steps are essential to help you stop social media addiction, such as doing a social media detox and setting clear boundaries.

The outlined tips can help you break the cycle of compulsive behavior and foster a more balanced and fulfilling life. It’s also important to note that the goal is not to eliminate social media entirely.

Your main goal is to use social media mindfully and moderately. When you leverage online platforms wisely, you can still have fun while maintaining a balanced lifestyle.

This article is written by:
Author: Andre Oentoro
Andre Oentoro
The Founder at Breadnbeyond | Website

Andre Oentoro is the founder of Breadnbeyond, an award-winning animation video company. He helps businesses increase conversion rates, close more sales, and get positive ROI from explainer videos.