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So…TikTok is truly gone – at least for now in the US. But is this a sign from the universe to consider a phone cleanse?
Listen up: As hard as it is to adjust to a TikTok-less life, there’s a potential silver lining: This could be the perfect opportunity to make those digital changes you’ve been thinking about but… you couldn’t commit to before. “Certain events that feel like a ‘fresh start’ can increase your motivation to pursue goals,” says Jacqueline Nesi, PhD, assistant professor who studies the role of social media in mental health at Brown’s Warren Alpert Medical School. University, at SELF—just as many of us are often inspired to make resolutions. So for some people (myself included), the TikTok ban could be the catalyst to finally unplug and reassess our relationships with social media.
Speaking for myself, since the government ban I have been forced to confront some uncomfortable truths about myself. Without my usual 30-second bursts of distraction and late-night scrolling sessions, I’m embarrassingly… empty. Maybe I’m grieving a little too, as I struggle with the loss of my biggest source of downtime (and, unfortunately, screen time). And judging by the recent influx of panicky videos on my FYP, I’m probably not the only one currently spiraling in this post-TikTok era.
To some extent, these reactions are understandable, says Nancy Colier, LCSW, a New York City psychotherapist and author of Power of Off: the conscious way to stay healthy in a virtual worldtells SELF. “After all, there is joy in this app,” says Colier. “It can be a quick form of relief. It is also a place where some feel connected to others, to the world. So there may be sadness or anxiety, like, ‘What am I going to do to fill that?’” But such strong, emotional responses can also be a prompt to think about the extent to which your device affects your mood (and your daily life). ).
Of course, there’s no need to force yourself to clean your phone, especially if you feel good about your tech habits. And it’s important to keep in mind that while these online platforms are not inherently good or bad, How you use them can affect your well-being. For everyone who is But if they’re interested in cutting back on their screen time, here are a few expert tips on how to start a digital detox that’s not only doable, but refreshing.
Who Should Try a Phone Clean?
Almost everyone can benefit from taking a break from social media, says Dr. Nesi. (And if you’re curious about what you stand to gain, here’s a list of the biggest mental health benefits.) However, she recommends one simple question to help you figure out if you’re a good candidate Are you: Does your phone make you feel more connected or, well, less?
This is pretty subjective, but Dr. Nesi says there are a few general clues that point toward the latter: For example, if your Instagram habit is messing with your sleep, or if the people around you get angry IRL because you always confined to your cell, those are some of the great ones. Another indicator? When you’re on your phone, you create that more anxious and stressed – which a barrage of notifications about stressful news events can certainly cause. (And given what’s going on in the world right now—a new presidency, the Los Angeles wildfires—this might be a particularly opportune time for each of us to take a step back and unplug .)
It’s also worth thinking about how these platforms make you feel yourself. As SELF previously reported, platforms like Instagram and TikTok can be great for staying connected to your friends and the world around you. But when your inner dialogue spirals into “should” statements – such as “I should look like this” or “I should do that too” – it could be a sign that your time online is promoting self-comparison and self-comparison. . uncertainty instead of joy and community.
How to do a social media cleanse that you’ll actually stick to
In a world where we go live on TikTok to perform our skincare routines, returning to our pre-tech roots isn’t the easiest of transitions. That’s because, like any addictive behavior, cutting back on social media can come with its own version of withdrawal symptoms, research shows. “Your anxiety may increase temporarily [without your phone]your mind can be racing and frantic,” says Colier.
Fortunately, these temporary reactions are “normal parts of the adjustment process,” she adds—and they won’t last forever. In fact, these expert tips should make it easier to form healthier phone habits, much more manageable (and much less torturous).
1. Decide first Why you want to cut back.
Maybe you’ve realized that seeing airbrushed models on Instagram is damaging your self-confidence, and that you need space to build a better self-image. Perhaps getting rid of distractions can free up more time to apply for your dream job. Or honestly, you might be surprised at how low-key devastated you are to lose TikTok and want to reassess your relationship with technology.
Whatever your specific reason, Dr. Nesi says it’s worth “evaluating.” Why you want to make that change and get very specific about why this is important to you. That way you’ll have a clear goal, which she says should make it easier to stay committed — and on track — when motivation wanes.
2. Determine what your break entails.
Jumping on the phone doesn’t mean you’re signing up for a life without screens, says Dr. Nesi. Whether you deactivate your social accounts for a few days, delete apps altogether for a month, or challenge yourself to be phone-free for the entire weekend, the choice is yours. It’s about what feels right (and realistic) for you.
But if any of these things still seem like too much at first, don’t worry. Colier recommends a simpler starting point for beginners: try cutting your screen time in half. In other words, “If you normally spend four hours a day on your phone, try cutting that down to two for the first week,” she suggests. The great thing about a digital detox is that it is completely customizable to your own needs and goals.
3. Practice leaving your phone in small amounts.
The thought of being ‘unreachable’ for even an hour can be frightening. (And if, for example, you have children or regularly deal with emergencies at work, that’s not always practical.) But if you Are Colier can disappear from the network for a few minutes, Colier recommends taking advantage of those moments.
This can look like leaving your cell phone on the charger out of sight while you’re eating. Or take your dog for a 10-minute walk without it. These baby steps can subtly break the habit of constantly reaching for your phone, says Dr. Nesi, making it easier to see that you shouldn’t expect constant pings and notifications every second.
4. Enlist the help of another app (or friend) to hold you accountable.
It’s easy enough to uninstall a few apps, but if you’re concerned about maintaining your cleanse, there are focus tools, like Freedom, Pomodoro, and Self Control, that can block access from platforms like Instagram and Facebook, in case the temptation becomes greater. in.
Better yet, you can turn your digital detox into a team effort with a friend who also feels the pull to unplug. Together you can hold each other accountable, says Dr. Colier, by celebrating small victories and engaging yourself in new activities. For example, sign up for yoga sessions after work, or plan regular dinners without phones. Sharing the experience not only makes it easier to stay on track, but it’s also a chance to strengthen your IRL connection while trading mindless scrolling for meaningful memories.
5. Replace your usual phone time with a non-technical substitute
Instead of turning to another screen (a computer or TV, for example) to fill the void, both experts recommend using those in-between moments to immerse yourself in a hobby that doesn’t rely on technology.
This has numerous mental health benefits – and the best part is that it’s not about the specific activity itself. Instead, you just have one to tap into those feel-good chemicals. The key, according to Colier, is to do something that keeps your mind engaged (and distracted) without actually doing anything So annoying that it feels like a chore. In other words, don’t force yourself to complete a 1,000-piece puzzle or go bird watching if none of these things really pique your interest. (Looking for more inspiration? Consider crafting, painting, yoga, or baking.)
In general, it also helps to reframe this break not as a restriction, but rather as an opportunity to delve into something you’ve been wanting to do more of — whether that’s making running a daily habit, such as finally getting into a consistent meditation routine to follow. , or experimenting with a new dinner recipe every week. Plus, you can always carry any new hobbies you picked up during this break into your post-cleaning life (which brings us to our final pointer).
6. Reintroduce your phone mindfully.
The entire purpose of your social media cleanse would be shattered if you immediately jumped back into those same useless scrolling patterns. That’s why both experts say it’s important to take it easy with the intention.
Maybe start by re-downloading a few apps, rather than all at once. Or if you’re worried you’re entering your doomscrolling days, Colier recommends turning off notifications (perhaps except for texts and emails) so you’re not bombarded with constant pings.
There is no right answer to the question of how long a “good” break lasts needs to last – it’s all about what feels right for you. However, the good news is that you can easily uninstall the apps when they no longer serve you. As long as you stay aware of when your phone is starting to run out of power or become useless (and follow the expert tips above), you can build a relationship with your device that adds to your life, rather than subtracts from it.
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Originally published on Self