Stepping Away From Social Media: What I Noticed When I Logged Off
For the month of December, I made a conscious decision to step away from the main social media platforms I typically use—Instagram and TikTok. This wasn’t about labeling social media as “bad,” but rather about getting curious about how constant scrolling might be affecting my attention, motivation, and overall well-being.
At first, it wasn’t easy. There were moments when the urge to scroll felt almost automatic. Interestingly, I noticed that when I avoided Instagram and TikTok, I sometimes found myself scrolling elsewhere, like the Nextdoor neighborhood app. This made me realize how ingrained the habit of seeking quick stimulation had become—not necessarily the platform itself, but the behavior.
As the month went on, something began to shift. With less exposure to short-form, fast-paced content, my need for immediate gratification noticeably decreased. At the same time, my desire for activities associated with delayed gratification increased. One of the biggest changes I noticed was my relationship with going to the gym. Previously, it often felt like a chore—something I should do but didn’t really want to. During this break from social media, I found myself genuinely wanting to go. It felt less forced and more aligned with what my body and mind needed.
When January arrived, I briefly returned to Instagram and TikTok. What surprised me most was how quickly I lost interest. Scrolling felt boring, and I didn’t feel the same pull to keep watching fragments of other people’s lives. Instead, I noticed a stronger desire to stay present and engaged in my own.
I want to be clear—this isn’t about being disinterested in others or believing my life is more important. Rather, it’s about recognizing how social media often places us in a passive role: watching highlights, moments, and fragments of other people’s experiences while our own life is temporarily paused. For me, stepping away created space to actively live rather than observe.
This experience reinforced something I often discuss in therapy: our attention is powerful. Where we place it matters. Small, intentional changes—like taking a break from certain apps—can offer valuable insight into our habits, motivations, and what truly feels nourishing versus draining.
If you’ve ever felt stuck in cycles of scrolling, comparison, or disconnection, it may be worth gently experimenting with your own relationship to social media—not from a place of restriction, but from curiosity.
