How To Do A Social Media Detox Challenge To Feel Better

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Last Updated on July 27, 2023 by Lori Geurin

As the world becomes more and more connected, research suggests that our mental health is suffering. Social media has been linked to depression, anxiety, sleep disturbances, body-image problems, and lowered self-esteem among other things. [*]

Considering this reality, it makes sense to take a break from social media every now and then in order to better manage your mental health. It’s not easy though! Here are some tips for taking a social media detox without feeling completely cut off from the outside world:

One of the most important aspects of detoxing is accepting that you are doing it for yourself – no one else will tell you when enough is enough with their constant pressure or guilt trips. You might also want to plan ahead by scheduling time offline so that you don’t feel rushed or panicked.

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One way to minimize the impact of social media on your life is to engage with it at only certain times every day – say, 30 minutes in the morning and another 30 minutes after work if you use social media for professional purposes. This way, you won’t constantly be tempted by a pervasive presence!

If you really crave social media, try taking a 30-Day Social Media Challenge. This will help you stay accountable and make sure you don’t miss out on anything too important.

By slowly reducing your time spent on social media, you’ll soon notice the difference in your mental health! So bring on the challenge – why not start today?

30-Day Social Media Detox Challenge

We’ve created a 30-Day Social Media Detox Challenge printable that you may download and start using right now. The FREE PDF includes one simple daily task.

However, the actual detox will be challenging. (That, of course, is why it’s called a challenge.)

Don’t be concerned though, because we’ve compiled a shortlist of things to do during the challenge. Once you’ve completed the daily tasks, you’ll have gained access to all of the advantages that may help you maintain a healthier social media habit in the future.

So, without further ado, let’s get started with the 30 days no social media challenge…

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30 Days Social Media Detox Challenge Overview

Social media may be a window into other people’s lives, but mental health professionals caution that likes, comments, and shares can do more harm than good.

Before you start, be sure to download your FREE 30-Day Social Media Detox Challenge Calendar because it shows you exactly what to do each day. Simply click the button below to get your printable.


30-Day Social Media Fast

Here’s an overview of the detox, week by week.

Social Media Detox: Week 1 – Getting Started

  1. Turn off social media push notifications
  2. Delete all unused apps
  3. Limit social media to a single 30-minute window
  4. No phone at meals all day
  5. Unfollow people who aren’t real friends or don’t interest you
  6. Leave your phone in a separate room when you go to bed
  7. No Facebook or Twitter all day

Social Media Detox: Week 2 – Feeling More Relaxed

  1. No checking your phone until after all of your morning tasks are complete
  2. Meditate for 5 minutes today
  3. No Instagram all day
  4. Instagram free day!
  5. Put your phone away for 3 straight hours
  6. No social media all day
  7. Limit of 15 minutes of social media today

Doing a social media detox gives you time to focus on your priorities, improves your relationships, and renews your self-confidence and gratitude.

Social Media Detox: Week 3 – Enjoying New Activities

  1. Halfway there! No social media all day
  2. Try a new activity for 1 hour today
  3. Only 30 minutes of social media all day
  4. No Facebook, Twitter, or Instagram all day
  5. Facebook free day!
  6. Spend 15 minutes outside in nature.
  7. Write about what you’re thankful for – 10 minutes

Related: 10 Tips For Keeping A Gratitude Journal

Social Media Detox: Week 4 – Finding Joy in Quiet

  1. Practice deep breathing for 10 minutes
  2. Twitter free day!
  3. No social media until after 5 p.m.
  4. Call 2 friends today
  5. Read for 45 minutes today
  6. Only 15 minutes of social media all day
  7. Go on a walk or stretch for 15 minutes.

Related: The Best Health And Wellness Articles From 2020

Social Media Detox: Week 5 – You Got This!

  1. No social media for the entire day
  2. No phone for the entire day.
free social media detox challenge

How To Do a Social Media Cleanse

If you’ve never tried a social media cleanse before, it’s natural to feel a little hesitant. After all, social media has become such a big part of our lives – it’s how we stay connected with our friends and family, get our news, and sometimes even run our businesses. So how can we possibly go without it?

Here’s the thing: I’m not suggesting that you completely give up social media (unless you want to). That would be unrealistic for most of us. But what I am suggesting is that you take a break from it – even if it’s just for a few days. Trust me, your mind and body will thank you for it.

What is it they say? The first step is the hardest? Well, that’s certainly true when it comes to social media detoxing. But I believe in days, you’ll be feeling better and more connected than ever before.

30 Day Challenge Tracker Printable

A 30-Day Goal tracker is a printable tool for recording your progress and staying organized during a 30-day challenge. We designed a 30-Day Challenge Journal Tracker as a simple yet effective approach to document your health and wellness 30-day challenges.

The Challenge Tracker helps you stay organized and inspired while keeping track of your health and fitness goals.

The tracker has slots to record information, inspiring quotes, or power words, or check off each day you accomplish your goal.

The 30-Day Challenge Tracker is a fantastic resource for people who want to be healthy and develop good habits.

30 day challenge tracker journal printable
Printable 30-Day Challenge Tracker

What To Do During A 30-Day Social Media Fast

“But I’m not on social media. What am I going to do?” you might be asking. Here are a few suggestions for you.

  • Delete your social media apps. If they aren’t on your phone they won’t be a temptation.
  • Do a Pilates or yoga workout to increase those exercise-inducing feel-good hormones.[*]
  • Brainstorm a list of things to do then pick your favorite ideas to start with.
  • Go bird watching. Find a local bird watching group to join.
  • Start writing in a gratitude journal.
  • Get a massage to feel more alive and rejuvenated.[*]
  • Sing or play an instrument.
  • Make a sheet pan meal for a quick and easy healthy dinner.
  • Bake something scrumptious.
  • Keep a daily journal of your experience. Write about the positive outcomes and how you’re feeling throughout the journey.
  • Listen to music, dance, or write a song that’s been on your heart.
  • Do one thing every day to bless yourself and others.
  • Prep some easy overnight oats for a healthy breakfast on the go.
  • Brew some tea and unwind for a bit.
  • Read something inspiring.
  • Unwind with some coloring or knitting.
  • Start a blog to share your ideas with the world.
  • Go on a walk and take photos of things that inspire you.
  • Call up an old friend that you know will be supportive of your decision to take a break from social media!
  • Watch an uplifting TED talk or comedy routine.
  • Simplify your life by starting a capsule wardrobe.
  • Practice deep breathing.
  • Go on long walks in nature.

If you need more ideas, check out these 100 low-cost hobbies that will pique your curiosity

Spending so much time on social media cuts back on the time you have to build meaningful relationships that matter. Taking a social media break can bring the focus back to the people (and way of life) that matter most to you.

Social Media Detox Challenge Benefits

There are several advantages to completing a social media detox. Here are a few examples:

  • You’ll have more time to focus on the people or things that matter most to you. Have you been wanting to take an online course but haven’t been able to find the time? Problem solved. Perhaps you’d like to improve your health and start living a healthier lifestyle. Now you have time for that peaceful 30-minute stroll in nature, or perhaps you’d want to cook a nutritious meal.
  • You’ll have less FOMO (fear of missing out) because you won’t be getting constant updates about what everyone else is doing.
  • You’ll feel more appreciative and grateful for the small things in life.
  • Connections with family and friends will be enhanced. When we spend so much time on social media, it degrades the amount of time we have to cultivate genuine, meaningful connections that are truly worth our time. A social media detox can show you how essential those connections are.
  • It can improve your confidence. Poor mental health can result from excessive use of social media, including low self-esteem and depression. This is due to people’s natural inclination to evaluate themselves and their lives against others on social media.

Reduce your anxiety levels. People are anxious on social media for a variety of reasons. Competing for more likes on your postings or figuring out how to reply to comments others make about your posts can result in elevated stress levels.

And there are always people from your past that you have to deal with on social media (should you accept their friend requests, ignore, or block them?)

RELATED: Physical Effects of Stress: 6 Simple Ways to Relieve Stress

Does a Social Media Detox Work?

Most people would agree that social media has a negative impact on our mental health. We compare ourselves to others, feel anxious about how we’re perceived, and don’t take the time to enjoy the moment.

A social media detox can help improve our mental health by giving us more time to focus on what’s important, reducing our FOMO, and increasing our gratitude for the small things. A detox can also help us build genuine relationships with family and friends, boost our confidence, and reduce our anxiety.[*]

If you haven’t downloaded your FREE 30-Day Social Media Detox Challenge Calendar yet, you can grab it HERE.

Final Thoughts – How To Social Media Cleanse Challenge

Taking a detox challenge gives you the motivation to try new and exciting activities. There are many activities you can do when you’re on a social media fast. It also gives you time to focus on your life’s purpose, goals, and be more intentional about how you live.

When you’re not mindlessly scrolling your phone, you can pursue a fun new hobby, improve your health and relationships, or work on personal growth skills.

When you decide to join the challenge you’ll notice some impressive benefits. Less anxiety and FOMO, more confidence and gratitude, and stronger connections with the people you care about most are just a few.

I’ve done several social media detoxes and love all of the benefits I’ve experienced as a result. I truly hope you find this useful and would love to know what you discover!

Have you tried a social media detox? What did you notice? Share below!

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