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Social media detox; In today’s digital age, social media has become a part of our daily lives. From waking up in the morning to going to bed at night, we are often engrossed in our mobile screens, sometimes watching reels, sometimes liking posts, and sometimes scrolling aimlessly. As much as we think social media relaxes us, excessive use can actually have a negative impact on our mental health.

Recent research published in JAMA Networks Open reinforces these concerns. The study found that just seven days of staying away from social media reduced depression symptoms in young adults by 24 percent. Additionally, anxiety decreased by 16.1 percent, and sleep disorders such as insomnia improved by about 14.5 percent. If you also feel that social media is tiring you out or affecting your sleep, consider a 7-day social media detox. So let’s explore a step-by-step 7-day social media detox plan that can make a big difference in your mental health.

7-Day Social Media Detox Plan

1. Day 1 – Set a clear goal. To do this, first ask yourself why you want to take a break from social media. Take some time and write down on a piece of paper what you want to achieve through detox, such as increased focus, better sleep, less stress, etc. Writing down your goals prepares your mind to detox automatically.
2. Day 2 – Turn off notifications. Social media notifications compel us to pick up our mobile phones again and again. On this day, turn off notifications for all social media apps. If possible, remove apps from your home screen and place them in a folder to reduce the need to open them.
3. Day 3 – Incorporate healthy habits. In the time you used to spend scrolling, adopt positive habits. Like reading a book, doing some exercise, cooking, or making time for a hobby. Gradually, your mind will shift from scrolling to more positive activities.
4. Day 4 – Connect with your offline life. Stay away from screens as much as possible on this day. Go for a short walk, sit in a park, eat without your mobile phone, or spend time with your family. Doing so reduces digital overload and improves your mood.
5. Day 5 – Sit quietly for a few minutes, take a deep breath, and consider how you feel away from social media. Write a short note, including how you felt today, what was easy, and what was difficult. This journaling will help you understand your changes.
6. Day 6 – Meet your loved ones. When we use less social media, we free up time for real-world relationships. Visit friends, family or colleagues on this day. Talk to them, spend time with them. Real-life relationships strengthen your emotional health.
7. Day 7 – Review the entire week. Now, consider what this 7-day detox has given you. Did your mood feel lighter, did your sleep improve, were you more focused? Based on this review, decide which habits to continue so that your life becomes more balanced.