As useful as social media is for connecting with people, accessing news and information, and finding inspiration, it can also be a toxic place – especially if you can’t live without it.
Is social media addictive?
Studies suggest it can be – with teens especially at risk. A research paper published in 2024 found numerous addictive factors. Some of them include:
Variable rewards: Same as with a slot machine at a casino, social media gives you rewards (likes, shares, comments), but you never know when to expect them, so you keep coming back to check.
Peer pressure: When everyone around you is on social media, it’s hard not to be on it too.
Infinite scroll: In the early days of social media, you would reach the end of your updates. Nowadays, you can keep going forever, losing hours of your life to the scroll.
Algorithms: Platforms pick up on what type of content you like and give you more of it, which is super handy but makes it harder to log off.
Notifications: Whether it’s a buzz, beep, pop-up or little red dot, notifications give you a thrill. They also create a sense of urgency, both of which keep you checking your apps.
Dangers of spending too much time on social media
Slave to the feed? Not great for your mental health. According to that same research paper, comparing your normal life to other people’s carefully edited and curated pictures and videos can damage your self-esteem, especially if that’s something you struggle with already.
Social media addiction can lead to anxiety when you’re not online. And people who use socials to cope with stress or loneliness can end up feeling worse rather than better.
Doom scrolling negative content has been linked to depression, and because algorithms give you more of what you interact with, if you’re looking at negative content, the algorithm’s going to send more doom and gloom your way.
There’s also the risk of cyberbullying, which can cause the victim to become depressed, anxious, withdrawn and even suicidal in cases where they feel like there’s no escape.
Signs of social media addiction
You could have a social media addiction if you:
- Compulsively check your phone even at inappropriate times (like in the movies)
- Feel anxious when you’re not online
- Neglect your real-life relationships to spend time online
- Find that your work or studies are suffering because of your social media use
If any of that sounds familiar, a social detox could help.
What is a social media detox?
Intentionally spending time off social media can help rewire your brain to realise you can live without it. Before you delete all your apps, though, try these less drastic strategies:
No interruptions: Turn off social media notifications.
Time limits: TikTok and Instagram let you set daily limits, and TikTok has a default 60-minute limit for under-18s. You can also use the focus setting on your phone or download an app that limits screen time.
Rules: Agree on rules like “no phones at the dinner table”.
Screen-free Sundays: Pick one day (it doesn’t have to be Sunday) where you go offline completely.
Social media holiday: Take a week or more “off” from social media. No posting, no scrolling.
By being intentional with how we use social media, we can enjoy the perks without the downsides.
