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Journalism of Courage
After declaring that she was taking a social media break, shortly after 18 hours, Selena Gomez was seen back on Instagram. Does this remind you of someone you know, or just you? Well, most of us are guilty of doing this. We say we are going to delete this app, deactivate our profile, and never return, but fail miserably — ending up Doomscrolling on the same platform the very next day.
Yes, taking a social media break can be tough but it’s not impossible. The FOMO, the urge to share something important, or the inability to fill the void — the reasons are ample to fail at it, but a little help can go a long way. So, we reached out to experts to guide you. Here’s how you can take a social media break successfully, as explained by Dr Vishesh Kasliwal, MBBS, CEO and founder, Medyseva.
1. Set clear goals: Define the purpose of your break. Whether it’s reducing stress, increasing productivity, or improving mental health, having clear goals will help you stay focused.
2. Inform your network: Let friends and followers know about your break. This reduces expectations and ensures understanding from your online community.
3. Time limits: Set specific time limits for your break. Whether it’s a few days or weeks, having a clear timeframe helps you stick to your plan.
4. Disable notifications: Turn off social media notifications to minimise temptations and distractions during your break.
5. Find alternatives: Replace social media with other activities. Pick up a hobby, read a book, or spend more time with friends and family offline.
6. Uninstall apps: Consider removing social media apps from your phone. This makes it less convenient to access, reducing the likelihood of mindless scrolling.
7. Create a schedule: Plan how you’ll spend your time during the break. Structure your day with activities that don’t involve social media.
8. Reflect: Use this time for self-reflection. Understand your relationship with social media, identify triggers, and consider making long-term adjustments.
9. Connect face-to-face: If possible, meet friends in person. Real-world interactions can provide a refreshing break from virtual connections.
10. Evaluate and adjust: Regularly assess your progress and make adjustments as needed. If certain aspects of your social media use negatively impact you, consider permanent changes.
In case you are pondering whether taking some time off social media is good for you, here are some benefits as shared by Dr Parth Nagda, consultant, psychiatry at Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai:
– Improved mental health: Reduced exposure to negative news, comparisons, and online drama can lead to improved mental well-being during and after the break.
– Improved productivity: Without constant interruptions from social media, individuals often experience heightened focus and productivity in various aspects of their lives.
– Better sleep quality: Disconnecting from social media, particularly before bedtime, can enhance sleep quality by reducing exposure to blue light and potential stressors.
– Enhanced real-life connections and communication: Taking a break can lead to increased face-to-face interactions, strengthening personal relationships and fostering a sense of community beyond the digital realm.
– Reduced stress and anxiety: Minimising exposure to negative content and alleviating the pressure to stay constantly connected can contribute to lower stress levels and reduced anxiety.
– Improved self-esteem: Stepping away from social media diminishes the inclination to compare oneself to others, promoting healthier self-esteem and a more positive self-perception.
