How to Spend Less Time on Social Media

In today’s digital age, social media plays a major role in our lives. While it helps us stay connected, it can also become overwhelming, reducing productivity and affecting mental well-being. If you’ve been feeling the need to cut back on screen time, there are simple yet effective steps you can take to regain balance. Whether you want to spend less time on social media or quit entirely, here’s how you can make the transition smoother.

Set Healthy Limits

Social media has its benefits, but moderation is key. If you want to maintain a healthy relationship with your favorite platforms, consider setting boundaries with the help of your smartphone’s built-in tools.

• Manage Notifications: Constant alerts can be distracting. On an iPhone, go to Settings > Notifications and adjust the settings for social media apps. On an Android device, visit Settings > Notifications > App Notifications to minimize interruptions.

• Use Focus Mode: If you’d like to schedule periods without social media interruptions, enable Focus Mode or Do Not Disturb. In iOS, go to Settings > Focus to set up custom time blocks. Android users can find similar features under Settings > Digital Wellbeing & Parental Controls.

• Set App Timers: Limit your daily time spent on social media by using built-in app timers. On an iPhone, go to Settings > Screen Time > App Limits to set restrictions. On Android, navigate to Digital Wellbeing & Parental Controls, select the app, and set a daily limit.

Remove Temptation

If setting limits isn’t enough, try making it more difficult to access social media by deleting apps from your phone. This doesn’t delete your account but requires you to log in from a computer or tablet, adding an extra step that makes mindless scrolling less convenient.

• On iPhone: Press and hold the app icon, then select Remove App > Delete App.

  
  

• On Android: Open the Google Play Store, tap your profile icon, select Manage Apps & Devices, and uninstall the desired app.

Take a Break

If you’re not ready to quit entirely but need some time away, consider deactivating your account. Most platforms offer a temporary hiatus option that allows you to return when you’re ready. Deactivation hides your profile from others until you choose to log back in.

• Facebook, Instagram, TikTok, and YouTube allow indefinite deactivation.

• X (formerly Twitter) and Snapchat provide a 30-day window before permanent deletion.

• Instagram deactivation also applies to Threads accounts.

Quit Social Media for Good

If you’re ready to move on, you can permanently delete your accounts. Keep in mind that this action removes all your content, so you may want to download an archive of your posts, photos, and videos before leaving.

• Download Your Data: Many platforms offer an option in settings to download your information before deletion. Look for terms like "Download Your Information" or "Download Your Data" in your account settings.

• Follow Deletion Steps: Each platform has a specific process for permanently deleting an account. Be sure to check their support pages for step-by-step instructions.

Reclaim Your Time and Well-Being

Reducing social media use can free up time for hobbies, face-to-face connections, and mental clarity. Whether you decide to cut back, take a break, or leave entirely, the key is to prioritize your well-being. Small changes can lead to big improvements in your daily life, so start with what feels manageable and enjoy the benefits of a more balanced digital lifestyle.