What Happened After a Week Off Social Media

I decided to do an experiment last week. I went cold-turkey off Instagram, my only social media platform, in an effort to see what happened in my brain, with my time, focus, and wellbeing. 

I tend to go on a “cleanse” whenever I feel the unnatural pull of anything and it’s unwelcome control over me. Fifteen years ago, I quit caffeine. Two years ago, I quit sugar and flour. And last week, Instagram. 

I thought it would be harder (as I loved it so) but I guess, as a goal coach who helps people change habits and lives, I am fully able to walk the walk.  

Here’s what I did (and didn’t) do:

What I did:

1. I decided. (Really - sometimes that’s all it takes.) I examined my reasons (which were: this feels icky, it’s wasting my time, it’s compromising my focus, and causing me anxiety) and I liked my reasons so I just decided to try being off for a week. I also decided that I could still use it for work and gave myself permission to check messages and post in under 15 minutes a day.
2. I chose my thoughts carefully. Saying “I can’t” be on it is disempowering but saying “I don’t do it” is powerful. I don’t do caffeine. I don’t do sugar. And this week, I don’t do Instagram. 
3. I focused on what I could do instead. I set out a deck of cards by the couch where I usually went to scroll after dinner and started playing solitaire instead. My son and husband also played with me (bonus family fun!). I listened to podcasts, music, made banana bread (no sugar or flour and it was still delicious!).

What I didn’t do:

1. I didn’t respond to anything not urgent that was shared or sent to me. Shared posts and reels went unacknowledged - a minor victory for this recovering perfectionist!
2. I didn’t share moments in my day even though I wanted to. I managed the urge to connect with people online. This part felt a little sad or lonely to me so I had to process that emotion. I texted friends instead.
3. I didn’t mindlessly scroll late at night, which was one of my favorite pre-bedtimes habits. 

What happened:

I’m not sure this habit will go on forever but it has been a pretty great week. The connected games of cards with my son and husband were worth it entirely. I stopped being so distracted by the content I was consuming and started creating new work, learning from new podcasts, and spending time more intentionally. I repotted succulents, discovered new recipes, and snuggled my dog. I felt ideas come to me more easily at random moments like hot corn kernels popping. I felt less anxious, more present. I have really enjoyed this week. 

I’m going to take it one week at a time going forward. I find it always helps to set small goals with an end date at which you can re-decide. 

What about you?

What might you benefit from eliminating? How might you surprise yourself by going cold turkey for a limited time on a habit you’re not benefiting from? What has its clench on you that you might want to prove your ability to get free? If you’re engaged in a habit that you don’t want to do 10 years from now, then you might as well consider quitting now. And all that brave new step starts with is a decision. 

Here’s to brave, empowered, newly informed actions. 

I’m rooting for you.