What Does it Take to Nurture a Healthy Relationship with Social Media?
Social media is not just a platform, it’s a reflection of society.
— Mark Zuckerberg
Have you ever found yourself mindlessly scrolling on social media, unsure of how you got there?
I have experienced this disorienting sensation many times. My Instagram app seemed to magically open whenever I had some downtime at work or while watching TV at home like a couch potato. In response to feelings of boredom or nervousness, my instinct was to pick up my phone and open social media. Captivated by the infinite amount of engaging content from friends, acquaintances, and influencers, aimlessly scrolling provided a temporary respite from whatever task or problem I was experiencing in that given moment.
You’re not alone if you feel like social media occupies a big part of your day. In fact, according to the recent 2024 Global Digital Report by Meltwater and We Are Social, Australians aged 16 to 64 spend an average of 6 hours and 14 minutes online each day. Of that time, 1 hour and 51 minutes is spent on social media alone. With this level of digital engagement, finding ways to be mindful and intentional with our time online is essential. If you’re struggling to keep social media positive, enriching, and meaningful, this post is for you.
Ready to dive in and look at what it takes to have a healthy relationship with social media?
Reflect on Your Social Media Habits
If you’ve been finding yourself scrolling mindlessly or feeling overwhelmed by social media, you may want to challenge the thought that it’s the only way to stay “connected” or “informed.” Sometimes, we’re drawn to social media out of a habit of avoiding discomfort, rather than out of a genuine desire to connect or be informed. Take a step back and ask yourself: Why do I feel I need to check social media right now, and is it truly the best way to address my current need?
Hint: I have found a super-practical guide on building healthier habits with social media—check it out below!
My Routine for Intentional Social Media Use
I’m happy to say that I’ve found a healthy balance with social media use, and my routine directly influences my ability to stay mindful and avoid excessive screen time. A typical day looks something like this:
Morning: I resist the urge to check my social media as soon as I wake up. Instead, I use this time for a morning routine that includes saying a morning prayer and setting goals for the day.
Afternoon: If I do check social media, I use it mindfully, engaging with content that inspires or educates me.
Evening: I make it a rule to put my phone away at least an hour before bed, allowing myself time to unwind without the digital noise. If I am having trouble sleeping, instead of scrolling through social media, I listen to a guided meditation to help me wind down. This 10 Minute Meditation for Before you Sleep does wonders for me!
How is your routine helping or hindering your social media goals? Don’t be afraid to switch it up if it’s not serving you well. Remember, what works best for you will work best for finding the balance you’re after.
Social Media Mental Checklist
Since Australians are spending nearly two hours a day on social media, this TEPA checklist might be just the thing to help you make the most of your time online. It’s a simple 1-minute exercise that has changed how I engage with social media. Here’s how it works:
Time: How much time do I want to spend scrolling? Setting a timer can serve as a gentle reminder of when to step away from social media.
Emotions: How am I feeling now, and how do I want to feel after scrolling? Will engaging with social media accomplish this emotional shift, or are there other activities like journaling or going for a walk that I could try?
Plan: Make a plan for how you want to engage with social media within your chosen timeframe. Decide if you want to stick to viewing content from people you follow or also explore new content. Consider the goals behind these types of interactions and determine if you want to view stories or check messages.
Affirmation: Remember that social media distorts reality. Here are some affirmations that I use for perspective:
All online content is altered or edited in some way, so I shouldn’t compare my reality to a curated post.
The world is so much greater than my social media feed alone.
Reality is the other 90% of my friends’ lives that isn’t posted.
This checklist has helped me be more intentional about my social media use and critically analyse the content I view online, leading to more positive experiences in the digital world. I hope it does the same for you!
Advice from Cal Newport, Author of “Digital Minimalism”
Cal Newport, suggests setting boundaries and avoiding the “constant checking” cycle that we tend to fall into. He notes that to maintain a fulfilling relationship with digital platforms, it’s essential to create “offline” spaces that bring us joy. For more great tips, check out Cal Newport’s blog on Digital Minimalism here.
Self-Awareness and Boundaries
Now, just because you may not currently have strong boundaries with social media doesn’t mean you can’t develop them. Building awareness around your habits and setting clear boundaries can lead to a healthy relationship with these platforms.
Let’s plan some first steps together:
Step 1: Set specific times during the day to check your social media, like at afternoon tea rather than sporadically throughout the day.
Step 2: Unfollow social media accounts that make you feel negative emotions, and fill your feed with content that sparks joy and positivity.
Step 3: Experiment with “social media-free” times, like before bed or during family meals, to practice being fully present. If you’re driven to make changes to your social media usage, set goals like limiting time on social media from 1 hour to 30 minutes per day— small changes can make a BIG difference!
Never Let Comparison Take Over
One common pitfall with social media is allowing comparison to affect our self-worth. Even those who mean well may suggest comparing ourselves to others as a source of motivation. But remember: social media often highlights a carefully selected version of reality. Instead, look to experts and mentors who support authenticity and self-compassion. If you’re keen on learning how to resist making comparisons whilst on social media, this article by BetterHelp shares some helpful tips and encouragement! And when you’re feeling like others around you are far ahead than you in life, this quote from Brené Brown may help:
Sometimes it’s worth taking a step back and reflecting on how social media has been impacting your mental health. Please know that you don’t have to navigate this alone. At Endue Counselling Services, I’m here to offer support and help you build healthier, more mindful habits.
Book a 1:1 counselling session with me today, and let’s work together to create a balanced approach to social media that supports your mental and emotional health.
Key Takeaways
In this blog post, I shared some practical ways to maintain a healthy relationship with social media, from setting time limits to avoid making comparisons and being mindful of the content you’re scrolling through.
Remember, the goal is not to cut social media out of your life, but to make it a positive, enriching part of it.
I hope this post has been helpful! If you have any questions or tips of your own, drop a comment below or shoot me a DM on Instagram. Let’s keep the conversation going on how we can all experience social media in a healthier way.
