A new study out last week in JAMA Network Open found that cutting down on social media use even for a week can significantly reduce mental health symptoms in young adults. In addition, a recently published meta-analysis found that limiting social media is tied to a statistically significant boost in “subjective well-being.” If you are interested, ready more at https://www.npr.org/2025/12/02/nx-s1-5627156/social-media-digital-detox-depression-anxiety
If you are ready get some relief, here are a few tips from experts:
1. Block out time
Using social media mindfully can help. That can take the form of setting goals for when we check our phones and for what. For example, setting aside 10-minute blocks at specific times to get rid of notifications or check headlines or unread messages. Doing so seems to work and keeps us from getting distracted or going down rabbit holes for hours.
2. Make it harder to log on and scroll
Removing apps from the home screen and disabling notifications from social media apps can help too. So does logging out of the platform after use, which makes it a little bit harder to get back in.
3. Protect sleep
For many people, social media use affects mood through “nighttime scrolling” by disrupting sleep and contributing to insomnia. For those individuals, restricting evening or nighttime use is key. Tt least one hour of tech-free time before bed is recommended to mentally disconnect from the online world and promote adequate, restful sleep. Parents can help teenagers build a habit of not using social media at night by designating bedrooms as “tech-free zones” at night.
4. Stroll more, scroll less
For those who turn to social media during periods of boredom try replacing screen time with physical activity like a walk or a run. The initial hump is a little bit higher but over time, actually, patients end up liking it more because they get more of a dopamine surge than they do with social media.
5. Seek treatment, if more is going on
For many people, social media overuse is linked to underlying mental health conditions such as depression, anxiety and ADHD. And while cutting back on social media might help alleviate some of those symptoms, he recommends that they also seek treatment from a mental health care provider.