Managing Your Social Media Use

If you find yourself “doomscrolling” and losing track of time while on social media, you might have a goal to feel more in control of your use. Whether this means reducing the time you spend on social media, being more intentional about when you open certain apps, or not using social media altogether, consider the following tips and see which resonate with your goals.

Step 1: Build a system that increases awareness of your use.

You might only mean to log onto Tik Tok for five minutes, then end up spending 2 hours on the platform. Increasing awareness of your use will help you evaluate how you want to engage with social media moving forward. 

Whether you use a screen time app, check your phone settings for app usage time, or set a stopwatch when you open the app, see if you’re aware of how much you’re on social media.

Step 2: Consider your intentions for social media use.

Think of why you engage with social media and consider how you want to frame your intentions moving forward. Maybe you want to keep in touch with friends, find inspiration for your hobbies, or feel entertained. Unintentionally, you might compare yourself to others, want to “turn your brain off,” or pass the time. 

Take some time to reflect on your intentions for using social media. Write them down somewhere or note them mentally, and refer to these whenever you find yourself opening an app or staying on longer than you’d like to. Try to have an intention when opening the app.

Step 3: Explore guiding “rules” that work for you.

Guidelines for use might mean different things for different people. In the end, the important part is that these guidelines work for you. Here are some examples of guidelines:

• I use parental settings on my phone to help me be intentional about my social media use.

• I use a habit tracker where I journal and reflect on my social media use.

• I only use social media when I’m going on a walk in the park.

• I only watch Tik Toks when I’m sitting on my porch.

• I check in with my intentions for social media before I open any app.

• I give myself five minute breaks each hour from social media so I can revisit my decisions.

• If I’m going on Instagram, I try to ask a friend to FaceTime me in 30 minutes so I have something else to do.

• I try to always eat breakfast before I open social media.

Step 4: Revisit your reflections as needed, or give yourself timeframes to reconsider your intentions.

Whether it be every week, every month, or as needed, set aside time to revisit your thoughts and reflections. You can always change your mind. See where you need more support or less support and seek resources to help you meet your goals!