How to help yourself

Do you feel strong reluctance when you think about deleting your Tiktok or Instagram account? Have you tried to quit in the past, but it didn't stick? You're not alone. If you're not yet sure how much social media is affecting you, our short quiz is a good place to start.

Reducing screen time (or quitting social media) is hard for a reason. The platforms we use were designed to make it hard to leave. What works is personal. It depends on why you're here, how deep the habit runs, and what your life looks like. Some of this advice is backed by research. Some of it is just what people who've done this before say helped them. We've tried to be honest about which is which.

One thing we can say with confidence: the discomfort is temporary. A Georgetown University study found that participants who cut internet access on their phones for two weeks experienced meaningful reductions in anxiety and depression (improvements comparable to cognitive-behavioral therapy) and gained an average of 20 extra minutes of sleep per night. Their attention spans improved by the equivalent of reversing about a decade of age-related cognitive decline.

Just like changing any other habit-forming behavior, the hard part isn't staying away for a long time. It's getting through the first week or two. When the urge to scroll hits, a breathing exercise can buy you a moment of space before you reach for the phone.