How to Take a Break from Social Media and Screens

We spend hours each day on our phones—scrolling, watching, refreshing. While social media and screens can offer connection, too much can lead to anxiety, distraction, and emotional fatigue.

If you're feeling burned out, overstimulated, or just off, here are some ways to create healthier space from your screen:

Set Specific “Offline” Hours

Choose a daily window with no social media—start small, like 30 minutes in the morning or one hour before bed. Use that time to read, stretch, sit outside, or do nothing at all.

Remove One App (Even Just Temporarily)

You don’t need to quit everything. Delete the one app you reach for out of habit. You can always reinstall it later, but the act of removing it helps interrupt the cycle.

Move Your Phone Across the Room

Keeping your phone out of reach—especially during meals, work, or downtime—reduces mindless scrolling. Even placing it in a drawer can help you be more present.

Use an Actual Alarm Clock

Waking up with your phone often leads to starting the day with notifications. A basic alarm clock allows you to wake up without diving into social media first thing.

Replace the Habit, Not Just the App

Social media usually fills time. Replace it with something small: a book, music, journaling, calling a friend, or taking a walk. The goal isn’t to cut off completely—it’s to reconnect with what makes you feel good.

Notice How You Feel Without It

Take 10 seconds at the end of your day to check in:

• Did I feel calmer?

• Was I more focused?

• Did I miss anything that really mattered?This reflection helps reinforce the benefits of being offline.

  
  

Feeling overstimulated is a sign—not a failure.If you're having a hard time disconnecting or feel anxious when you're offline, you're not alone. Therapy can help you explore why and find healthier ways to feel connected, calm, and present.

Reach out to connect with a counselor at Life's Journey Counseling by scheduling a session. We're here to support your mental clarity—online and off.