Social media free days

Pick one day this week to be social media–free.

That can mean:

• no Instagram/TikTok/X/Facebook
• or “no feeds” but messaging is okay
• or just a social media–free morning or evening if a full day feels unrealistic

The point isn’t to win against your phone. It’s to notice what happens when the default option (scrolling) disappears.

A simple way to run it

1. Choose the window (for example: Sunday, or 6–10pm).
2. Make access slightly harder (log out, delete apps for the day, or move them off your home screen).
3. When you feel the urge to check, pause and name what you wanted: distraction, connection, validation, relief, boredom relief.
4. Do one small replacement on purpose: a walk, a book chapter, cooking, calling someone, stretching, sitting outside.

What to notice (no judgment)

• When do you reach for social media automatically?
• What feeling shows up first when it’s not available (boredom, anxiety, calm, restlessness)?
• Do you miss posting, or mostly checking?
• What do you do with the reclaimed time?

If you want, write down 3 lines at the end of the day:

• What was easier?
• What was harder?
• What did I learn about my attention?