Have you ever felt like constantly checking the ‘gram is making you grumpy? Is endless ‘doomscrolling’ getting you down? It might be time to schedule a short social media detox to help improve your mental health.
A study published recently in JAMA Network Open found that problematic use of social media was significantly associated with worse mental health outcomes.
It adds to a growing body of research that shows that taking breaks from scrolling and posting can be beneficial for mental health, especially among younger people.
The study analysed the social media habits of volunteers over a two-week period, finding that, on average, they spent about two hours a day on the five social media apps the study was looking at: Facebook, Instagram, Snapchat, TikTok and X (formerly Twitter). The volunteers also completed standardised questionnaires for symptoms of depression, anxiety, insomnia and loneliness.
Participants then took part in a social media detox for one week, during which app use fell to around 30 minutes per day. Participants also reported that symptoms of anxiety were reduced by 16.1 per cent, depression by 24.8 per cent, and insomnia by 14.5 per cent.
The findings suggest that reducing time spent on social apps may improve mental health; however, the researchers also pointed out that the durability of this result needs further study.
Tips for taking a social media detox
If you feel like a break from social media could benefit your mental health, here are some tips for how to get started.
Establish clear boundaries
Set designated times for checking social media each day, rather than allowing continual access. Creating predictable boundaries helps reduce distraction and supports healthier digital habits.
Remove unnecessary prompts
Temporarily deleting apps or relocating them from your home screen can minimise impulsive checking. Even small reductions in convenience can significantly curb habitual use.
Plan positive alternatives
A social media break is more sustainable when paired with constructive substitutes, such as reading, outdoor activity, creative hobbies or connecting in person.
Use built-in device tools
Features such as screen-time limits, focus modes and do-not-disturb settings can automate boundaries and reduce reliance on willpower alone.
Set an intention for the detox
Framing the break as an opportunity to improve wellbeing – for example to improve sleep, enhance concentration or support emotional rest – can increase motivation and make it easier to recognise the benefits over time.
How Flourish Australia can help
Flourish Australia is community mental health service and registered NDIS provider that specialises in providing tailored peer-led support. This includes assistance with day-to-day living, employment, housing and more. To find out more about how we can help, contact us on 1300 779 270 or here.
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