Social media has taken over our lives. On the one hand, we enjoy the entertainment and communication it offers, and on the other, its excessive use creates negative effects on the body, brain, and mental health.
In particular, the average American adult spends more than two hours a day on social media, while teenagers spend twice as many hours on platforms like TikTok and Instagram. In addition, a growing concern was highlighted by Oxford University Press choosing “brain rot” as the word of the year for 2024. On the positive side, people are starting to worry about their use of social media. It is no coincidence that in recent months there has been a 60% increase in Google searches for “social media detox”.
With that said, the single best thing you can do for yourself and your brain is to detox. Researchers are clear about the well-being benefits of getting away from the social media stream.
1. The effects of social media on the brain
It is very easy for people to become addicted to social media and difficult to reduce their use, as addiction is based on the brain’s reward system. The dopamine rush that comes after a like and a comment is crucial.
Endless surfing creates an imbalance in dopamine, causing us to constantly crave it when it is absent. Of course, excessive use of social media can mean different things to different people. It is important to set realistic goals about reducing social media use. In fact, it takes at least four weeks of abstinence for the brain to rebalance itself.
However, even short breaks from nothing are effective in improving mental health. A study of 65 girls between the ages of 10 and 19 found that a three-day break from social media improved self-esteem and feelings of compassion, while reporting lower feelings of shame.
2. Managing the detox
Starting off social media is always difficult. You may feel anxious and crave comments and likes… This is because your brain hasn’t adjusted to the dopamine imbalance.
However, within a few days, this will pass and you will calm down. By the end of the two-week detox, in which social media consumption was limited to 30 minutes a day, most participants reported mental health benefits such as greater life satisfaction, reduced stress levels, and improved sleep compared to before the study.
3. Maintaining balance
It is important that after detoxing, you do not return to your previous state, but create boundaries to avoid overconsumption. You can start by putting your phone away from the bedroom. You can try other sources that will feed your dopamine in a more meaningful way, such as music or cooking.
Remember that detox periods throughout the year are very important to maintain your balance. You do not have to remove social media from your life, just give it less space and time in your life.
