Tips for Beating Burnout: Social Media Edition
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Alright, let’s be real. We all love our daily scrolls through Instagram, TikTok, and Twitter (or X, whatever). But guess what? There’s a big downside to this seemingly innocent habit: social media is one of the sneakiest contributors to burnout! Even though a mindless scrolling session can be pretty tempting to unwind after a long day, it’s usually counterproductive.
How Social Media Contributes to Burnout
The Myth of “Relaxing”
It’s easy to believe that scrolling our feeds is a way to relax, but it’s actually pretty hard on our brains! When you’re online, you’re constantly bombarded with information, comparison, and a whole lot of negativity and unsolicited advice. This constant engagement keeps your brain on high alert, preventing it from truly unwinding.
The Grind Mindset
Social media has a way of making us feel like we always need to be hustling, improving ourselves, or working towards a goal. Seeing everyone else’s highlights can make you feel like you’re never doing enough. Even “inspiring” content can push us to try to take on more than we can manage. It’s pretty hard to relax while watching people do all the things you feel like you should be doing!
Physical Strain
Spending hours on your phone can seriously mess with your body. Screen time can affect your sleep quality and strain your eyes, especially at night. That blue light from your screen can trick your brain into thinking it’s still daytime, making it harder to fall asleep and get the rest you need. Not to mention, sitting in one spot for too long can cause muscle aches and pain, making you even less likely to feel like getting up and moving afterwards.
You Know It’s Time for a Social Media Break When…
You reach for your phone out of habit
You lose track of time scrolling on your phone
You don’t feel better after you “relax” with your phone
You feel the need to constantly check for updates
You stay up late on your phone and end up losing sleep
You have a hard time focusing
How to Break the Habit of Reaching for Social Media
Interrupt the Habit
Some of the easiest ways to break an unconscious habit are to get rid of the habit “triggers” and make it less rewarding. Here are a few ways you can do that:
Move attention-sucking apps to a hidden location on your phone
Log out of accounts when you aren’t actively using them
Turn off unnecessary notifications
Use screen time limiters
Turn on the grayscale filter to make it less visually stimulating
As with everything, you may need to try a few different ways to see what works best for you!
Replace It With Other Activities
When we start spending less time on our screens, we open up space in our lives that our brains want to fill. In order to maintain your new habit, you need to fill it up with something else. Ideally, an activity that doesn’t involve screens, or at least incorporates screens mindfully. This may look different, depending on what your body needs! Here are some ideas to get your started:
Feeling restless?
Go for a walk
Do a household chore
Anything else that moves your body!
Feeling exhausted?
Take a short rest
Curl up with a cup of tea
Do a slow stretching session
Feeling disconnected?
Reach out to a friend
Play with a pet
Connect with yourself through something creative
Scroll With Intention
When you do decide it’s time to scroll, it can be helpful to check in with yourself before and after to make sure it’s a conscious choice. Here are some questions you can ask to set yourself up for success:
Why am I going on social media right now?
What need am I trying to fill with social media?
What am I feeling in my body that is prompting me to go online?
How long am I giving myself to scroll?
How will I make sure I stop when I intend to? (Pro tip: Set a timer!)
How do I feel after scrolling?
Seek Out Support
If you find yourself struggling with burnout, or unable to change habits on your own, it’s time to reach out for help. Friends and family can be a good place to start for support, but the best way to change lifestyle habits is to seek out an expert, who can give you the insight, skills and accountability you need to get back on track.
Social media doesn’t have to be the enemy. With a little awareness and some new habits, you can keep it fun and avoid burnout.