Quitting social media for an entire year has been a profound journey of self-discovery, personal growth, and mental clarity. A year ago, I made the decision to disconnect from social platforms, seeking to reclaim my time and mental well-being. The continuous cycle of comparison and the overwhelming sense of isolation had taken a toll on me.

Logging into Twitter (now X) often meant seeing others celebrate achievements, while Instagram showcased friends enjoying life without me, intensifying my feelings of loneliness as I lived abroad. As an aspiring writer who had left a lucrative corporate position to pursue my own business, I felt adrift and unaccomplished. Most painfully, I felt guilt for my emotional struggles—guilt that compounded the sense of inadequacy as I compared myself to others.

Research has shown a strong connection between social media use and mental health issues, primarily due to three factors:

1. Social Comparison: A 2014 study found that viewing others' seemingly perfect lives can significantly lower self-esteem, even if those portrayals are not entirely truthful. Despite knowing the curated nature of online content, we often find ourselves unconsciously comparing our lives to those we see.
2. The "Feedback Loop from Hell": In his popular book, The Subtle Art of Not Giving a F*ck, Mark Manson describes this modern dilemma, where we rarely witness others' vulnerabilities online. As a result, any negative feelings we experience are compounded by guilt, creating a relentless cycle of dissatisfaction.
3. FOMO (Fear of Missing Out): Observing others socialize can leave us feeling like outsiders, especially when living far from home.

In January 2023, I resolved to quit social media to enhance my mental health. In this article, I’ll share my experience, highlighting the insights gained, the aftermath of my break, and whether the journey was worthwhile.

PART I: Embracing ‘Antisocial’ Living

For me, quitting meant saying goodbye to:

• Instagram, a platform that drained my time and fueled my insecurities.
• LinkedIn, which served as a constant reminder of paths not taken after leaving my consulting job.
• Twitter/X, where drama and negativity often overshadowed positive interactions.

I decided to keep Facebook and YouTube, as they did not adversely affect my mental health. My first major lesson was this: You don’t need to eliminate every app; just focus on those that detract from your well-being.

Once I clarified my purpose—improving my mental health—and set specific goals, I fully committed to the change.

Months 1 to 4

The initial months were challenging. After spending considerable time on social media, I felt restless, battling an overwhelming urge to scroll. The FOMO was palpable.

Despite resisting the urge to return to social media, my phone usage remained high as I sought distractions elsewhere, like browsing Amazon or watching YouTube. My mental state improved by not viewing curated highlights of others’ lives, but I still found myself wasting time on my phone.

By January's end, I limited my leisure phone usage to one hour per day and began journaling to understand my triggers better. I identified several reasons for my social media cravings, including:

• Boredom
• Loneliness
• Social anxiety
• Procrastination
• FOMO
• A desire for validation

This last point was a revelation. I realized I had sought validation through social media, stemming from a childhood longing for my father's approval. This insight was both enlightening and painful, explaining my obsession with traditional publishing and the need to capture “Instagrammable” moments.

Months 5 to 8

Contrary to my expectations, the hardest part wasn’t the urge to scroll but dealing with feelings of fear and isolation. I worried that my absence would lead to friends forgetting me.

During this period, I briefly checked Instagram on my computer but felt worse afterward, often spiraling into deep FOMO. I realized that I had a choice: to re-download apps or commit to my decision fully. I chose the latter, and surprisingly, my relationships flourished. I formed deeper connections with those around me in Spain and rekindled bonds with childhood friends through phone calls.

Months 9 to 12

In the final months of my social media hiatus, I experienced numerous benefits:

• Deeper connections with others.
• Lessened feelings of inadequacy, as I no longer compared myself to curated images.
• Reduced need for validation, allowing me to focus on my genuine self.
• More meaningful leisure time, filled with writing, reading, and cooking.
• Increased productivity, as I eliminated distractions that hindered my focus.
• Improved sleep quality, thanks to a shift away from screen time before bed.

Overall, my year without social media was overwhelmingly positive, enhancing my mental health and helping me feel more connected to others.

PART II: The Aftermath

Two weeks ago, I re-downloaded Instagram after a year away. Despite the lessons learned, I found myself lost in a two-hour scroll, quickly realizing that I didn't want to return to the mindset I had escaped.

While my brother opts for complete digital minimalism, I seek a balanced approach. I aim to reclaim aspects of my digital life while ensuring my mental health remains a priority.

Strategies for a Healthier Social Media Experience

After researching happiness studies, I’ve compiled strategies for using social media more mindfully:

1. Limit Platforms: Stick to a maximum of two social media sites. Research indicates that using multiple platforms increases the risk of anxiety and depression.
2. Set Time Limits: Aim for a daily limit of around 30 minutes on social media. Studies suggest this restriction can significantly enhance well-being.
3. Curate Your Feed: Take control of your social media experience by following only those who positively impact you and actively reporting harmful content.
4. Practice Gratitude: Regularly reflecting on what you are thankful for can counteract feelings of envy and comparison that often arise on social media.
5. Use Thought-Stopping Techniques: When feelings of inadequacy arise, use cognitive behavioral techniques to interrupt negative thought patterns.

By implementing these strategies, I hope to cultivate a healthier relationship with social media, benefiting both my mental health and my productivity.

PART III: Was It Worth It?

The journey of quitting social media was undeniably challenging, forcing me to confront feelings of isolation and inadequacy. However, it was ultimately rewarding. I gained self-awareness, increased productivity, and developed deeper relationships.

While a year-long detox may not be necessary for everyone, a shorter break can offer valuable insights and help reset habits. Following Cal Newport's guidance in Digital Minimalism, I encourage anyone looking to change their digital habits to:

1. Abstain for a set period.
2. Explore new hobbies and reflect on your relationship with social media.
3. Curate your online experience post-abstinence.

Though the journey may be uncomfortable, the insights gained can lead to a more intentional and fulfilling use of social media.