Originally published 9/24, updated 2/25
Have you noticed that you're smiling and laughing less while feeling more tense as you scroll through social media? Even when you're trying to avoid the negative content and instead watch funny puppy TikToks, you might still find yourself annoyed by the time that scrolling takes up.
Even if we've accepted that social media isn’t always beneficial for us, what should we do next? How can we break free from this habit? What happens if, like me, you need to post on your business pages and participate in groups for marketing purposes? Additionally, what if you receive important information about your children's schools and activities through social media?
Is there a way to “slow your scroll?”
As I sat on my couch reflecting on this question, I was reminded of a micro-blog I wrote last year for Detroit Mom, where I shared my approach to “healthier social media viewing.”
As I explained in the above post, I strive to be a “mindful scroller.” This means that I try to keep the habit in check. I don’t want to find myself scrolling unintentionally and unenjoyably. Before I started to be more mindful in my scrolling, I often just found myself scrolling through my news feed on Facebook, Instagram, TikTok, LinkedIn…. over and over again, seeing the same content and not enjoying it. I couldn’t remember how I even ended up on social media. It just happened. Whenever I had a spare moment (or even if I didn’t), my fingers would reflexively open the apps. So, instead of taking a social media break cold turkey, I experimented with different ways to be more intentional with my time and attention.
Utilize Facebook Settings to Help!
During the pandemic, I noticed a lot of negativity on Facebook, which increased my stress levels. To manage this, I began to unfollow and "snooze" people whose posts were affecting my well-being. Most of the time, I opted for temporary measures rather than blocking them altogether. I used this strategy again after 10/7/23 when anti-semitism exploded and in the months leading up to the 2024 presidential election Now, when I make these choices, I don't judge myself. After all, all feelings and reactions are valid and personal. If someone's posts make me feel stressed, cringeworthy, or uncomfortable, I feel justified in taking a break from them!
To explain how to unfollow, snooze, or block someone, I will refer to the screenshot below.
Click on the three dots in the corner of the person's latest post. This will bring up a dropdown menu that offers you several options. I typically use snooze, unfollow, or block.
Unfollow: If you unfollow a Facebook friend, they will not be notified. You can still choose to check their posts by visiting their profile page, but their posts will no longer appear in your newsfeed. This feature can help keep posts that feel toxic out of sight.
Snooze: If you use the "Snooze" option for 30 days, it functions similarly to unfollowing but is temporary. After 30 days, Facebook will automatically begin showing their posts in your newsfeed again. Block: If you block someone, you will no longer be able to see their content or interact with them, and they will also be unable to see your content or interact with you. Facebook does not notify the person that they have been blocked, although they may notice they can no longer find you on the platform. If you change your mind later, you will need to send them a friend request again.
BONUS: You can apply the same options with Facebook Groups. Click the three dots in the top right corner, select from the drop-down menu, and choose to unfollow, snooze, or block!
Tips for Reducing Social Media Consumption Across All Platforms
Whenever I start to feel anxious as soon as I log into social media, I know it’s time for a change.
**Tip**One of the most effective strategies for me is to remove all social media apps from my phone and iPad. While I can still access TikTok, Instagram, LinkedIn, Twitter, Pinterest, and Facebook through a web browser, it requires more time and thought. This slower process helps me avoid mindless scrolling, allowing me to think through my decision before engaging with the content.
I’ve found that taking a complete break from social media doesn’t work well for several reasons. For one, I need to access my business pages for promotional purposes. Additionally, there are some positive aspects to social media that I appreciate. For example, it helps me stay updated on what others in my field are doing. Moreover, having ADHD makes it challenging for me to follow through with a complete cut-off. When I'm told NOT to do something, it becomes the only thing I want to do. Therefore, I find it more effective to limit rather than eliminate my social media usage.
Don’t forget EVERYONE IS DIFFERENT!!
I know many people who really enjoy complete and total breaks from social media. I’d love to hear more about the benefits if this is you. Drop me a note or add a comment by clicking one of the buttons below:
**Tip:** Find something else to do!
I admit that sometimes I scroll through social media simply because I’m bored, and it’s the first thing that comes to mind. This isn’t mindful scrolling; there’s no intention behind it—it's just a habit. I especially need to be cautious of this tendency in the evenings while watching TV. My ADHD brain often finds TV shows and movies too passive to keep me engaged, which leads me to scroll mindlessly while also watching or listening to them. However, I’ve realized that I enjoy multitasking in the evenings, so I've come up with a collection of alternative activities to do while watching a show. Here are some of my favorites:
Duolingo: Duolingo is such a fun little language-learning app. The free version allows you a limited time on the app each day; however, from time to time, they give you a few free days of premium. Sometimes, I take advantage of a promotion and treat myself to premium while it’s marked down for a month or so.
Procreate for coloring on my iPad: This app has a one-time fee of $12.99, and you are set for life. Plus, through the Apple family, everyone in my home can use it. I have recently enjoyed coloring on my iPad. I find it’s so much more forgiving than “real-life” coloring. You can quickly press undo or erase mistakes. Have you ever tried to erase a marker?! I use this excellent apple pencil dupe, only $15.80 right now, as a lightening deal on Amazon. Grab yours before they sell out!
NY Times Puzzles app: The free version allows you to play a handful of fun word games daily, such as Wordle, Mini Crosswords, and more. I recently snagged a promotional deal and paid a few dollars a month to have access to the Puzzle Archive. This allows me to go back and play all of the daily puzzles I missed. My favorite is Wordle. It’s a fun challenge, and they are fast!
Take this opportunity to relate to a teen in your life
Here is some good news. You are not alone if you feel tethered to your devices and are unhappy with how much social media you consume. If you have a teen (or 2) that you are raising, this is a great opportunity to relate to a shared struggle. Teens often feel misunderstood by us old folks, so instead of lecturing or imposing strict social media rules, try sharing with them what's working (and not working) for you. Don't forget to commiserate with them about how hard it is to slow your scroll!
What do you think? Which ideas above are you going to try? What did I miss? I want to hear from you, share a comment by clicking below and lets start up a conversation.
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