Do You Think Quitting Social Media Is Hard? With These Methods, It’s Easier Than You Think—Give It a Try!

Given the warnings from experts about the addictive features of social media, many people are looking for ways to break free from this situation. For example, the search for the phrase "social media detox" on Google has increased by 60% in recent months.

But does stepping away from social media really make a difference? Studies show that the answer is yes, and the positive effects it has on your brain and health may surprise you.

The Impact of Social Media on the Brain

Many of us feel like we are endlessly scrolling; a trend that was confirmed by Oxford's 2024 word of the year, "brain rot." However, quitting social media is not easy, as these platforms directly connect with our brain's reward system.

Anna Lemke, 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 burst of dopamine, the "feel-good" chemical in the brain.

However, our brains are designed to maintain overall dopamine balance; a mechanism that Lemke compares to a "seesaw." Endless scrolling on social media disrupts this balance, forcing the brain to compensate by producing less dopamine or slowing its transmission. Over time, this can lead to a state known as "dopamine depletion," where we require more time online to feel "normal" again.

Lemke says stopping this dopamine cycle caused by social media can help the brain reset its reward pathways. This process helps prevent the compulsive use that leads to "brain rot."

Page Quinn, co-author of a study on the health benefits of a two-week social media detox, explains that there is no one-size-fits-all method for detoxing from social media.

He says, "Excessive use of social media can mean different things for different people."

The key, he says, is to set realistic goals to reduce your social media usage. "Some people may want to quit social media entirely, while others may want to reduce their time spent on it by half."

How to Rebuild the Brain's Reward Pathways

To rebuild the brain's reward pathways, Lemke recommends staying away from social media as much as possible, preferably for at least four weeks. However, even short breaks can have a positive impact on mental health. A study on 65 girls aged 10 to 19 showed that just three days off social media led to increased self-esteem, kindness, and a decrease in body shame.

How to Cope with Social Media Withdrawal Symptoms

If you decide to take a break from social media for a few weeks or even limit your daily usage, the first few days will likely be the hardest. Sarah Woodruff, who collaborated with Quinn on the social media detox study, reminds us of this.

Lemke says that experiencing "withdrawal symptoms," such as a strong urge to check social media or feeling anxious, is completely normal because the brain is adjusting to lower dopamine levels. However, tolerating these uncomfortable feelings helps the brain restart its reward pathways and stops the cycle of craving and consumption. Eventually, these urges decrease, and coping with days without continuous dopamine will become easier.

Woodruff adds, "Over time, people realize that the detox 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 usage was limited to 30 minutes a day, most participants reported improved mental well-being. They felt more satisfied with life, had lower stress levels, and experienced better sleep.

Group Support: An Easier Way to Succeed

Going through the tough detox period can be easier with the support of friends or acquaintances who have the same goal. In a study of teenage girls, Tammy-Ann Roberts, a psychology professor at Colorado College, asked participants to stay in touch and support each other through WhatsApp groups.

Roberts says, "We found that the girls felt disconnected and feared missing out on experiences, but by sharing their experiences with others, these feelings diminished."

An Opportunity to Rethink Our Relationship with Social Media

In addition to rebuilding the brain's reward pathways, temporarily stepping away from social media can increase our awareness of how we use these platforms.

Woodruff says, "We can use this time for reflection and realize what we're doing and whether it's beneficial for us. For example, am I completing everything I need to do today, or am I missing out on face-to-face interactions because of social media?"

Maintaining Balance in Social Media Usage

After a period of social media detox, it’s important to take preventive measures to avoid returning to excessive and compulsive use. Lemke suggests, "I recommend creating physical or mental barriers between ourselves and social media, such as not keeping your phone in the bedroom or turning off notifications."

Replacing quick, continuous dopamine hits with healthier sources of dopamine can also help maintain balance in the brain's reward pathways. Lemke explains, "Healthy sources of dopamine usually require some initial effort, like learning to play an instrument or cooking. When we engage in activities that require our attention, the brain releases dopamine at a natural delay, thus maintaining overall balance."

Planning for Periodic Detoxes

Finally, experts recommend planning periodic social media detoxes throughout the year to maintain balance in social media usage.

Woodruff says, "We can't completely quit social media, but taking occasional breaks helps us review how we're using it and examine its effects on our emotions."