5 Ways to scale social media back
We’ve all been there—opening an app for “just five minutes” and suddenly realising an hour has passed. Social media is fun, but sometimes it can leave me feeling drained, distracted or even a little overwhelmed. If you’re looking to create a healthier balance with your screen time, here are five kind ways to spend less time on social media—without feeling like you’re missing out.
1. Start with Small Breaks
You don’t have to quit cold turkey! Try setting a small goal, like taking a 15-minute break from social media in the morning or before bed. Over time, you can gradually extend these breaks and enjoy more tech-free moments.
2. Find a Replacement
Instead of focusing on what you’re giving up, think about what you’re gaining. Fill the extra time with something that brings you happiness—reading a book, doodling, dancing to your favorite music or even just sitting outside with a cup of tea. Having something to look forward to makes the transition easier!
3. Make Your Space Less Tempting
A little environment change can go a long way. Try moving your most-used social media apps off your home screen or setting your phone to grayscale to make it less appealing. You can also use app timers to gently remind you when it’s time to log off.
4. Set “Social-Free” Zones
Create a few special spaces where social media stays off-limits—like the dinner table, your bed or even a cozy reading nook. This helps create mindful moments in your day where you’re fully present with yourself or loved ones.
5. Be Kind to Yourself
If you slip up and spend more time scrolling than you’d like, that’s okay! Reducing social media use isn’t about being perfect—it’s about creating balance in a way that feels right for you. Celebrate the small wins, and remind yourself that every little step counts.
At the end of the day, social media can be a great tool for connection, but it shouldn’t take away from the joy of real-life moments. By making tiny, positive changes, you’ll find yourself feeling more refreshed, focused and present in the world around you.
What’s one small step you’d like to take today? 💛
