Social media has become a part of life in today’s digital era. It helps us to connect with friends and gives us a place where we can share our experiences. However, it can also have a negative impact on our mental health. Let this article take you on a seven-day break from social media, helping improve your mental well-being, reducing the fear of missing out (FoMO), and enhancing social connectedness. We will also take a look at the results from a study that was done to check if there were any psychological benefits from the week of trial abstinence from social media.
Insights from the Study
The study, conducted by researchers at Nottingham Trent University, aimed to explore the psychological impacts of a seven-day social media abstinence period. Here’s a detailed look at the key findings:
Participants and Methodology
- The study involved 61 participants who were regular social media users. They were assessed on their levels of FoMO, MWB, and SC before and after the abstinence period using surveys.
- The methodology included both quantitative (surveys) and qualitative (open-ended questions) approaches to gather comprehensive data.
Key Findings
- Increased Mental Wellbeing (MWB): Participants reported a significant increase in mental wellbeing after abstaining from social media. This aligns with the hypothesis that reducing social media use can lead to better mental health.
- Enhanced Social Connectedness (SC): The study found a notable improvement in participants’ sense of social connectedness. Without the distractions of social media, many participants felt more present and engaged in their offline relationships.
- Reduced Fear of Missing Out (FoMO): There was a significant decrease in FoMO scores, suggesting that taking a break from constant online updates can alleviate the anxiety of missing out on others’ activities.
- Decrease in Smartphone Use: Participants spent less time on their smartphones during the abstinence period, which contributed to the positive changes in their psychological wellbeing.
Qualitative Insights
- Coping Mechanisms: Many participants realized they used social media as a coping mechanism to escape from stressful situations or boredom. The break helped them identify and address these habits.
- Participants were concerned about being bored as social media was used to fill their time or entertain themselves. P13 explained, “…I think social media is a quick and easy (and potentially lazy) way of saving yourself from boredom because there’s content available to you to keep your mind engaged when there’s nothing else around…”
- Here, P13 provided insight into why they turned to social media in times of boredom, describing it as a quick and easy way to keep their mind engaged with readily available content when no other entertainment was available.
- Notification Distractions: Turning off notifications was a crucial step in helping participants successfully complete the abstinence period. Many found that notifications were a significant trigger for checking social media.
- Another participant, P34, referred to how turning off notifications helped them to complete the seven days of abstinence: “…I turned off notifications from these apps and also logged out which I think also helped abstain…”
- This participant also indicated that notifications caused them to experience more FoMO: “[I] may turn off notifications as they make me feel more like I’m missing out when this is likely to not be true.”
- Substitution Behaviors: Participants engaged in alternative activities to fill the time they previously spent on social media. This included reading, exercising, and spending time with friends and family.
- One participant found it particularly challenging at the beginning because checking social media was the first thing they did in the morning and during free moments. They managed to change this behavior by replacing it with other activities, such as playing games or reading iBooks.
- As P5 mentioned in the study, “…I feel it was more challenging in the beginning as it was the first thing I would do in the morning or something I would do in my free time when I had a moment to spare. I managed to change that behaviour with something else (i.e., games, iBooks, etc.)…”
- Mixed Feelings on Connectivity: While some participants felt more connected to their offline world, others missed the sense of online connectivity. This highlights individual differences in how people perceive social connections.
- Some participants felt more connected to their offline friends. As P9 shared, “…I am more interested in updates from friends, which I didn’t see much of anyway before the fast…I know too much of it [social media] can have a negative effect, and you miss too much of what’s going on in the real world around you…”
- Other participants, including P5, felt less connected to their online friends and were concerned about the impact of abstaining from social media. P5 expressed, “…I feel a bit less connected to my online friends…” and “…I am not sure what impact this week has had on our online relationship…”
Implications
The study underscores the importance of taking regular breaks from social media to improve mental health and social relationships. It suggests that even a short period of abstinence can lead to significant benefits.
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Taking a seven-day social media break can significantly boost your mental wellbeing, reduce your Fear of Missing Out (FoMO), and enhance your social connectedness. In the following section, you’ll find step-by-step instructions to successfully undertake a digital detox and experience the benefits of disconnecting from social media. Compelling evidence from a Nottingham Trent University study shows that even a brief social media hiatus can lead to positive psychological changes.
Starting Your Digital Detox: Step-by-Step Guide to Reclaiming Your Wellbeing
Materials/Prerequisites
Before starting your social media break, ensure you have the following:
- A smartphone with a screen time monitoring app (e.g., Screen Time for iPhone, ActionDash or Tracky for Android)
- Access to alternative entertainment options (books, hobbies, offline activities)
- Support from friends or family to keep you accountable
Step-by-Step Instructions
Set Your Intentions
Decide why you want to take a social media break. This could be to improve your mental health, reconnect with offline activities, or simply to see how it affects you.
Inform Your Social Circle
Let your friends and family know about your plan. This helps manage their expectations and provides you with support during the process.
Install a Monitoring App
Use a screen time app to track your social media usage. This will help you understand your habits and measure your progress.
Turn Off Notifications
Disable notifications for all social media apps. Notifications can be a significant trigger for checking your phone and can increase FoMO.
Log Out and Delete Apps
Log out of all social media accounts and, if necessary, delete the apps from your phone. This reduces the temptation to check them.
Find Alternatives
Identify and engage in activities that can fill the time you usually spend on social media. This can include reading, exercising, spending time with loved ones, or pursuing hobbies.
Track Your Feelings
Keep a journal to note how you feel each day without social media. Pay attention to changes in your mood, anxiety levels, and overall wellbeing.
Reflect on Your Experience
At the end of the seven days, reflect on your experience. Consider how your mental wellbeing, FoMO, and social connectedness have changed.
Tips for a Successfully Digital Detox
- Dealing with Urges: It’s natural to feel the urge to check social media. When this happens, remind yourself of your intentions and engage in an alternative activity.
- Notification Management: If you find notifications distracting, consider turning them off permanently or only allowing essential notifications.
- Substitute Activities: Have a list of activities ready to substitute your social media time. This can prevent boredom and keep you engaged.
- Seek Support: If you find the break challenging, reach out to friends or family members for support. Sharing your experience can make it easier.
Conclusion
Try incorporating regular social media breaks into your routine. Start with a seven-day break and see how it affects you. Encourage friends and family to join you in this challenge. For more tips on improving mental wellbeing, explore related topics and continue your journey towards a healthier, more balanced life.
Visual Presentation of the Article
Sources
Brown L, Kuss DJ. Fear of Missing Out, Mental Wellbeing, and Social Connectedness: A Seven-Day Social Media Abstinence Trial. International Journal of Environmental Research and Public Health. 2020; 17(12):4566. https://doi.org/10.3390/ijerph17124566
