Do You Have An Addiction To Social Media? Quitting It Will Turn Your Life Upside Down; Start Today.

The Impact of Social Media on the Brain
Many of us feel like we're scrolling endlessly, a phenomenon that was confirmed by Oxford Dictionaries' 2024 word of the year, "brain rot." However, giving up social media isn't easy because these platforms directly engage with our brain's reward system.

Anna Lembke, an addiction medicine specialist and author of Dopamine Nation: Finding Balance in the Age of Indulgence, explains that people can become addicted to digital media just like drugs. Based on research on the effects of drugs and alcohol on the brain, we can conclude that a similar process occurs when using social media. Every like, comment, or funny video triggers a wave of dopamine, the "feel-good" chemical in the brain.

However, our brain is designed to maintain a general balance of dopamine, a mechanism Lembke describes as a "seesaw." Endless scrolling on social media disrupts this balance, forcing the brain to compensate by producing less dopamine or slowing down its transmission. Over time, this situation can lead to a state known as "dopamine deficiency," where we need more time online to return to our "normal" feeling.

Lembke says: "Breaking this dopamine cycle caused by social media can allow the brain to reset its reward pathways." This process helps prevent the excessive and compulsive use that leads to "brain rot."

Page Quinn, a co-author of a study on health-oriented social media detox on 31 young adults, explains that there's no one-size-fits-all approach to detoxing from social media.

He says: "Overuse of social media can mean different things for different people."

According to him, the key is to set realistic goals for reducing social media use. He adds, "Some people may want to quit social media entirely, while others may want to cut their time spent on it in half."

How to Rebuild the Brain’s Reward Pathways
To rebuild the brain's reward pathways, Lembke recommends distancing yourself from social media for at least four weeks, if possible. However, even short breaks can have a positive impact on mental health. A study conducted on 65 girls aged 10 to 19 showed that just three days of distancing from social media led to increased self-esteem, self-kindness, and reduced body shame.

How to Cope with Social Media Withdrawal Symptoms
If you decide to step away from social media for a few weeks or even limit your daily use, the first few days will likely be the hardest. Sarah Woodruff, who worked with Quinn on the social media detox study, reminds us of this.

Lembke explains that experiencing "withdrawal symptoms" like a strong desire to engage or feeling anxious is entirely normal, as the brain adjusts to lower dopamine levels. But enduring these unpleasant feelings helps the brain reset its reward pathways and stops the cycle of craving and consumption. Eventually, these cravings subside, and dealing with days without constant dopamine becomes easier.

Woodruff says, "Over time, people realize that detoxing is easier than they expected. Once they get into a routine, most people actually enjoy the experience."

Benefits of Detox at the End of the Period
At the end of a two-week detox, where social media use was limited to 30 minutes per day, most participants reported improved mental well-being. They felt more satisfied with life, experienced reduced stress levels, and enjoyed better sleep.

Group Support: An Easier Path to Success
Getting through the challenging detox period can be easier with the support of friends or acquaintances who share the same goal. In a study on teenage girls, Tammy-Anne Roberts, a psychology professor at Colorado College, asked participants to stay in touch via WhatsApp groups and support each other.

Roberts says: "We found that the girls felt a sense of disconnection and fear of missing out on experiences, but by sharing their experiences with others, these feelings were lessened."

An Opportunity to Rethink Our Relationship with Social Media
In addition to resetting the brain's reward pathways, taking a break from social media can raise our awareness about how we use these platforms.

Woodruff says: "We can use this time to reflect and realize what we're doing and whether it's benefiting us. For example, am I completing all the tasks I need to do in a day, or am I missing out on face-to-face interactions because of social media?"

Maintaining Balance in Social Media Use
After a detox period, it's important to take preventive measures to avoid returning to excessive, compulsive use. Lembke advises: "I recommend creating physical or mental barriers between ourselves and social media, like not keeping your phone in the bedroom or turning off notifications."

Replacing instant and constant dopamine hits with healthier sources can also help maintain the balance of the brain's reward pathways. Lembke explains: "Healthy sources of dopamine usually require initial effort, such as learning an instrument or cooking. When we engage in activities that require our focus, the brain releases dopamine with a natural delay, helping to maintain overall balance."

Planning for Periodic Detox
Ultimately, experts recommend planning periodic detoxes throughout the year to maintain balance in our use of social media.

Woodruff says: "We can't completely give up social media, but taking occasional breaks helps us reassess our usage and examine how these platforms affect our emotions."