How to Regain Control of Social Media Use

If social media feels hard to put down, notice when you reach for it, what you hope to get from it, and how you feel afterward; boredom, stress, loneliness, and a desire to stay informed can call for different solutions. For a few days, note the times you scroll longer than intended and what gets pushed aside, such as sleep, work, time with family, or activities you enjoy.

Check the product’s listed specifications when evaluating start with the pattern, not the app.

Choose one boundary you can follow this week, such as keeping your phone out of the bedroom, turning off nonessential notifications, or setting a specific time to look at social media rather than opening it throughout the day. Put an alternative within reach for the moments you usually scroll—a book beside your bed, a short walk after work, or a message to a friend—so you are not relying on willpower alone.

Check the product’s listed specifications when evaluating make the next choice easier.

You may not need to quit social media entirely, especially if you use it to stay in touch with people or manage work; the goal is to regain control over when and why you use it. If one app consistently pulls you in, try removing it from your phone while keeping access on a computer, and decide in advance what you will do if you reinstall it or slip back into an old routine.

Tell someone you trust what you are changing and ask for practical support, such as phone-free meals together, rather than asking them to monitor or shame you. If social media use is seriously disrupting your sleep, relationships, school, or work, or you cannot cut back despite repeated attempts, a mental health professional can help you address the behavior and what may be driving it.

For families, our Talking About Social Media with Kids – A Practical Parent Guide on how to talk about social media with kids is a starting point for a conversation with your child. We encourage you to discuss the habits you want to build together, including your own, rather than making screen time a rule that applies only to kids.