Breaking the Scroll: Beginning a 30-Day Social Media Detox

Recently, I took a step to reconnect with my own sense of peace. I knew that doom-scrolling on social media was consuming too much of my time and energy. The constant stream of political news, negativity, and hurtful comments left me drained and unsettled. Of course, I found plenty of humorous moments—like videos of people enduring eyebrow waxing mishaps, comical chickens in costumes, or expressive dogs—and sometimes watched inspiring or heartwarming reels too. But day after day, I still found myself glued to my phone: reaching for it first thing in the morning, checking throughout the day, and winding down at night by sharing funny clips with friends and family.

Even when I laughed, social media never left me feeling energized or accomplished. More often, I ended my day feeling agitated, discouraged, or depleted by the world’s chaos. So, on the evening of September 23, 2025, I chose to give myself a 30-day break from social media—specifically Facebook, Instagram, and Threads. I pictured spending my reclaimed time deep cleaning, baking decorated cookies, exercising, exploring crafts, trying watercolor painting, or even learning a bit of Italian. The idea uplifted me, and I thought, “Why not give it a shot? What do I really have to lose besides irritation and distraction?” Feeling hopeful, I committed to starting my social media detox on September 24th. I was genuinely excited for this new beginning.

Day One: September 24, 2025

The day began earlier than expected when Murphy, the younger of my two pugs, decided he needed breakfast at 3:30 a.m. and made his demands known with a full-blown temper tantrum in his kennel. I got out of bed at 4 a.m. and, after feeding the pugs, I spent some time puttering in the kitchen, rearranging cupboards, prepping meals, and starting laundry. It was during this quiet morning routine that I first noticed the absence of my phone—wondering if someone had sent me funny reels or if there was news worth seeing on Facebook. Here’s how the rest of the day unfolded:

• 6:50 a.m.: After reading a text from my husband (who was out of town working on a wildfire), I instinctively opened my news app. Although I don’t consider the news app social media, I skimmed a headline or two before remembering how much I dislike the news. I promptly closed the app and continued with my day.
• 7:48 a.m.: I enjoyed a cup of coffee and an English muffin while reading the digital Billings Gazette on my husband’s Kindle. When I finished, I absentmindedly tapped into the Facebook app. I immediately noticed a reel promising to reveal the real meaning behind Lady Gaga’s facial piercings—a tidbit every middle-aged woman in Montana surely needs to know. Just before clicking on the reel, I remembered, “Crap, I’m not supposed to be looking at reels,” and then, “Oh shit, I’m on Facebook and I’m not supposed to be on that either.” I exited the app, foregoing the mystery of Gaga’s piercings, and regrouped.
• 8:11 a.m.: I sent quick texts to my family and friends, letting them know I was on a social media detox and wouldn’t be online for a month. Their responses were supportive: “I get it! A digital detox sometimes is just what we need!”, “Copy”, and “Having my Facebook deactivated has been very nice, so I completely understand.” I felt grateful for the understanding people in my life.
• 10:14 a.m.: During an online work meeting that I found annoying, I reached for my phone out of habit but put it back down.
• 10:31 a.m.: Still distracted by the same unbearable work meeting, I almost started scrolling to cope but managed to resist.
• 11:29 a.m.: I picked up my phone with the intent to delete my social media apps—wondering if this would make the challenge easier and prevent further Lady Gaga investigative incidents. Ultimately, I decided to leave the apps installed and instead focus on building self-control.
• 2:19 p.m.: Once again, during another online meeting that could have easily been an email, I reached for my phone but put it down, frustrated by both the meeting and my inability to escape into reels for a moment of reprieve.
• 3:20 p.m.: I felt the urge to scroll during yet another intolerable work meeting but refrained from doing so.
• 4:26 p.m.: I opened the news app again, only to be reminded that I still dislike the news. I closed the app without reading further.

After work, I came home and mowed the lawn, watered the garden and plants, took care of the pugs, folded laundry, and watched some television—though I realized I might not enjoy TV much either, but felt I needed some kind of distraction.

Difficulty Intensity Scale (1 low to 5 high): 3. I had to make a continual conscious effort to remember I wasn’t supposed to be on social media, and it was clear that my reflexes needed to be interrupted and retrained.

With high resolve, I committed to keep going with the digital detox.