Social Media Detox Data

7-Day Social Media Detox Data


The Journey

This past week, I challenged myself to a social media detox: absolutely no Instagram or TikTok after 6 PM. The goal? To reclaim my evenings, reduce mindless scrolling, and be more present. Tracking everything in a table was eye-opening! Here’s some additional thoughts on this data.

  • Day 1 (Sun) - Difficulty 5: Wow, that first night was ROUGH. Lying in bed without my habitual scroll felt physically weird and uncomfortable. The urge to just "check" was intense. 

  • The Slip-Ups (Mon & Wed): I wasn't perfect! On Monday (Diff 3), I absentmindedly opened Instagram while out with friends – a stark reminder of how ingrained the habit was ("nooooo!"). On Wednesday (Diff 5), FOMO got me – I had to see TikTok reviews of a new show episode (10 mins!). Both slips taught me: mindfulness is crucial, especially during social events or strong FOMO moments. Automatic pilot is the enemy!

  • The Turning Point (Thurs Onwards - Diff 3, 2, 2): By Thursday, something shifted. I was so engaged in a puzzle with my mom and self-care that I didn't notice my phone was away! Friday felt genuinely easier ("ready to put it away by 6PM"). Saturday was a strong finish – no slip-ups, lower screen time (1h 58m!), and enjoyable activities.

The Wins & Positive Changes

  • Significant Screen Time Reduction: Total screen time consistently decreased throughout the week, culminating in Saturday being less than half of Sunday's time! This directly freed up hours.

  • Rediscovering Real Life: Look at those evening activities! Instead of scrolling:

    • I had quality time (watching Black Mirror with my brother twice, puzzles & bracelet-making with my mom, dinner with friends).

    • I got productive (homework, summer college work).

    • I relaxed properly (reading, music, dedicated self-care night with skincare).

    • I even went for an impulse ice cream run!

  • Increased Awareness & Control: By Friday, putting the phone away felt intentional and positive, not like deprivation. Thursday's note ("did not notice") was a huge milestone.

  • Breaking the Bedtime Scroll: This was the hardest habit to break initially, but by the end of the week, reading replaced it more naturally.





 

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