The cost of social media
This summary of findings from clinical studies, longitudinal research, and large-scale public data details why we think it's a good idea to reduce social media use or quit altogether. View sources.
What it's doing to kids
Most adults chose social media. Kids didn't. They were born into it.
In 2026, 95% of American teens use social media, and more than a third say they use it "almost constantly." Nearly 40% of children ages 8–12 are on platforms with a minimum age of 13. A three-year brain imaging study found that adolescents who checked social media more than fifteen times a day developed increasing neural sensitivity to social rewards and punishments. Their developing brains were being reshaped by the feedback loop.
The CDC's first national survey of teen social media use, published in 2024, found that three in four high schoolers use platforms several times a day, and that frequent use was associated with higher rates of bullying, persistent sadness, and suicidal ideation.
These aren't edge cases. This is the default childhood experience in America right now.
Even if you're content with the role social media plays in your life, you may want to consider quitting for the kids.
Read the full breakdown of what the research says about kids and social media →
The dependency question
Do you feel like you've gotten worse at remembering things, doing math in your head, navigating, or thinking through complex problems independently?
You aren't imagining it. Cognitive offloading has always been a part of human life, and it's possible to use technology responsibly, as a tool. Problems occur when our devices replace the cognitive practice that builds skills, especially in developing brains.
A growing body of evidence suggests we're already losing important life skills as a result of our dependency on phones, the internet, and the new world of AI assistants.
Read what we're learning about device dependency and how it affects our brains →
What happens when you step away
Mood improves
Controlled studies have found that participants who reduced their social media use reported meaningful decreases in depressive symptoms over several weeks. Some randomized trials suggest that decreasing time on these platforms can also reduce loneliness.
Many people report lower anxiety and improved emotional stability after stepping back. Outcomes vary from person to person, but the patterns are consistent across multiple studies.
Sleep and focus recover
Reduced nighttime use is associated with improved sleep duration and quality. Better sleep, in turn, supports mood, physical health, and cognitive performance.
Limiting digital interruptions can also improve the ability to sustain attention. People often notice longer stretches of uninterrupted time for reading, working, or simply being present.
Time reappears
Average daily usage can add up to many hours per week. Reducing or eliminating social media often frees meaningful blocks of time that were previously hard to account for.
That time can be redirected toward things that bring more joy and satisfaction. The goal is not to prescribe how it should be spent, but to make it available again.
Stepping away from social media is not about perfection or moral superiority. It is about creating space to examine whether your habits align with the things you actually value. Everyone's relationship with these platforms is different. What matters is that the choice is intentional, and that it belongs to you.
Want to try stepping back right now?
A short breathing exercise can create some distance between the urge to scroll and the moment you act on it. Try one now.
Share your story
Have you stepped away from social media, or are you thinking about it? We'd like to hear from you. What drove the decision? What surprised you? What do you miss (if anything). Send us a message.