I never thought my social media use was hugely problematic or holding me back. But I didn’t expect that taking a break from it would be so enlightening.
As a mom of two little ones under four, I chalked up my spotty memory and lack of focus to this season of life and my Type B personality. I figured I was reasonably mindful with my apps—I unfollowed content that impacted my mood and had no trouble putting my phone down when life demanded it.
Back when the internet wasn’t everything...
When Facebook first arrived, I was in the final years of high school. We’d dabbled in MySpace, but those years were (blissfully) offline. Most of my social life happened in person. MSN Messenger was part of my daily routine, but it lacked the visual grip of modern apps. No influencers, no filters, no vanishing messages or rage-bait content. And definitely no anonymous keyboard a$$holes hurling hate in the comments.
Fast forward to now, and warnings about social media are everywhere. Despite how integrated it’s become in daily life, there’s no shortage of research highlighting its risks—especially for young users and heavy consumers. Books like Dopamine Nation urge readers to reevaluate their relationships with technology. In my work as a therapist, I’ve heard stories of clients who quit social media and later reduced or even stopped their anxiety meds.
And of course, we’ve all seen how toxic and divisive online spaces can be—not to mention the mental and physical toll of constant exposure.
But it’s not all bad.
For many, social media is a lifeline. People with physical limitations, for example, often rely on it for connection and community. It’s not inherently evil—it’s nuanced.
Still, I started to wonder: even if I didn’t feel addicted… was I just unaware?
The Wake-Up Moment
A few weeks ago, I was at the park and saw a parent scrolling while their child tried to talk to them. I felt a pang of sadness for the kid—and then immediately remembered all the times I’d done the exact same thing.
That realization stung. And it made me think more deeply:
Could some of my clients benefit from cutting back? Absolutely.
But if I haven’t tried it myself, who am I to recommend it?
So I decided to take a break.
The Social Media Hiatus: Ground Rules
I set a few basic boundaries for the week:
No Instagram. No Threads.
No Facebook, except Marketplace and mom groups (if you know, you know—the post-last-baby purge is real).
Messenger was allowed—it’s a separate app and less likely to suck me back into the FB feed.
If someone sent a reel, I could watch it, but no scrolling afterward.
A Daily Breakdown
Day 1:
Felt anxious every time I got bored. Posted a free item in a local mom group and almost slid back into scrolling. Caught myself. This might be harder than I thought.
Day 2:
Accidentally opened Instagram a few times without even thinking. A friend suggested moving app icons—surprisingly effective. I got through a lot that day.
Day 3:
The moms who claimed my stuff on Marketplace ghosted me. Flakiness is real. I reconsidered whether Marketplace should’ve been allowed.
Day 4:
Thought about extending the break to two weeks. At 2 a.m., rocked my teething baby and opened Candy Crush. Not ideal, but better than reading about the apocalypse on Threads. Fell back asleep easily.
Day 5:
Played more with my kids. Forgot where my phone was (a first). Also made a few too many snack runs—I suspect my brain was craving the dopamine it normally gets from scrolling.
Day 6:
Another middle-of-the-night wake-up. Opened a news article. Closed it fast. No comment section, thank goodness.
Day 7:
Took the kids to the zoo. On the drive home, it hit me—I hadn’t once thought about taking a photo for Instagram. That’s a first.
What I Learned (That I Didn’t Expect)
As a therapist, I often help clients recognize where they do have choices. Anxiety convinces us we can’t—that we’re stuck. But so often, we’re not.
This week taught me that I wasn’t choosing to scroll. It was automatic. Every time boredom or discomfort bubbled up, I reached for my phone without thinking.
And the most surprising part?
I didn’t really miss it.
Sure, my week was more productive. But the real takeaway wasn’t about doing more—it was about thinking more clearly. I wasn’t bouncing between unrelated pieces of content and real life. That switching takes more mental energy than we realize.
And yes, I still indulged in some beautifully “unproductive” downtime. I finally caught up on the Molly Mae docuseries and hit an all-time high score in Candy Crush. No regrets.
So… Will I Keep Going?
I probably won’t stay this strict forever. But I also don’t see myself going back to my old habits.
I still need time to build better defaults—to pause before picking up my phone—but I genuinely don’t miss the endless scroll.
Ironically, I’ll probably use social media to share this. Let’s be real: Facebook and Instagram aren’t going anywhere. They have their place.
But next time I scroll, it’ll come with a bit more awareness. Just a breath between impulse and action.
I’m curious to see what that feels like.