reflections from my social media fast
Staying connected on social media has been a daily habit for me since I first started creating online in 2016, beginning with Instagram and later expanding to my newsletter, blog, and TikTok.
I'm unashamed to admit I've barely taken but a day away from social media since 2016.
If you're not familiar with the feeling of being always connected, imagine the instinct to check your phone whenever there’s a lull in your day—a moment of boredom, a pause between tasks, or even just a fleeting thought. It’s the automatic impulse to open Instagram or check for updates. In our always-connected culture, this has become a norm, but it was also becoming a burden for me—a source of anxiety and constant noise.
Last week, I committed to taking a full week off from all social media. During my social media fast, I learned to embrace a different rhythm. It wasn't easy at first. I found myself reaching for my phone out of habit, my thumb instinctively hovering over where the Instagram app used to be on my home screen. Moving the app to the back of a rarely used app folder was a small change, but it made a significant impact. That extra step—having to search for it—gave me a moment to pause and reconsider. Do I really need to check this right now? Most times, the answer was no.
This simple act of moving the app became a powerful lesson in the practice of slowing down. In those moments of hesitation, I began to notice the world around me more. I could be present, savor the quiet, and let my mind wander without the constant pull of notifications. It was a reminder that slowing down is not only okay—it’s necessary.
As a licensed counselor, I often talk with clients about the importance of self-care and setting boundaries, but this fast reminded me to practice what I preach. Unplugging allowed me to reconnect with myself, my family, my surroundings, and reaffirm that it's okay to step away from the noise. It's okay to be still.
Here are some of the most valuable lessons I learned from my week-long social media fast:
Unplugging is hard but necessary.
Letting go of the urge to constantly check social media was challenging. There were moments when I felt disconnected or worried I might miss something important. But as the days passed, I realized that the world kept turning, even without me being plugged in. I was reminded that it’s okay to unplug, to step back, and to trust that life will continue without my constant engagement.
I reminded myself throughout the week: Life is happening right here, right now.
Unplugging from my phone allowed me to be more present in my day-to-day life with my daughters, husband, family, neighbors, co-workers, and surroundings. Too often, my nose was buried in my phone, causing me to miss out on opportunities to engage and connect in the moment. The fast helped me realize that life is happening right where my feet are, not somewhere “out there.”
The impulse to check in is powerful but can be managed.
Our brains are wired for connection, and social media taps into that deeply. But by moving the app from my home screen, I created a small barrier that made a big difference. It allowed me to pause and make a conscious choice, rather than acting on impulse. This simple shift helped me regain control over my time and attention.
After years of tapping the same app and scrolling the same pages, my brain had become hard-wired to tap, scroll, repeat. But after just a week away, I noticed a shift. My brain settled into new rhythms—I left my phone in another room for hours at a time and hardly noticed that I hadn’t “checked in” like I used to. It was a powerful reminder that being unplugged isn’t just a mental practice; it’s a conscious choice. Once I made the decision to unplug and set a one-week timeline, my brain responded by slowing down and adapting to the change.
If you find yourself impulsively scrolling and clicking, it might be time to check in with this unconscious habit. Ask yourself: What am I gaining by being constantly plugged in? What value is scrolling really adding to my life? And what am I missing out on by never missing anything online?
Slowing down is okay—and it’s restorative.
In our fast-paced world, slowing down can feel counterintuitive, even wasteful. But the truth is, slowing down is essential for our mental and emotional well-being. During the fast, I found that I had more space to think, more energy to engage in meaningful activities, and more peace in my daily life. It was a reminder that rest is not only beneficial; it’s a critical part of living a balanced, fulfilling life.
I love being fast-paced and consider myself a productivity and scheduling queen. But even so, I make it a point to slow down and rest.
I’m reminded that God created the entire earth and everything in it, and then took the seventh day to rest. If rest is good enough for God, then it’s certainly good enough for me. Rest is holy. Rest is restorative. Rest is good.
Comparison is toxic—and stepping away from it is freeing.
Social media has a way of constantly showing us what others are doing, leading to a never-ending cycle of comparison. I found myself frequently caught in the trap of thinking, “I’m not doing enough.” The constant stream of others’ achievements and highlights left me feeling like I needed to catch up, do more, and be better. This comparison was breeding anxiety, making it difficult to feel content with where I was and what I was doing.
During the social media fast, I was able to step away from that cycle. Without the constant input from others’ lives, I found the space to slow down and reconnect with my own sense of enoughness.
I realized that: I don’t need to measure my worth by what I see online.
The fast allowed me to breathe, to be present, and to find peace in my own pace. It was a powerful reminder that comparison is not just unproductive—it’s harmful and toxic. And stepping away from it is not only okay; it’s essential for cultivating enoughness and a sense of inner peace. Repeat: I am on my own journey. I am enough.
Practice makes progress.
Just like practicing the Sabbath, taking a break from social media is a practice. It’s not about perfection; it’s about making intentional choices that support our well-being. Even after the fast, I continue to be mindful of my social media use, recognizing that it’s an ongoing process of learning and growth. It's only been a few days, and I find myself scrolling again for comfort and familiarity. Old habits die hard.
Unplugging will continue to be a conscious choice I make in order to make space and time for the things that matter most to me – presence, engagement, family, rest, peace.
In the end, the social media fast was a gift—one that reminded me of the value of presence, the importance of boundaries, and the power of slowing down. It’s a practice I plan to continue, not just for my own well-being, but as a model for my girls and those I counsel.
In a world that never stops, it’s okay to take a break. It’s okay to unplug. And in doing so, we find the space to truly connect—with ourselves, with others, and with the world around us.
Thanks for reading! Want more writings and resources?
Here are a few blog posts you might enjoy:
001. Recovering perfectionists, read me.
002. Read me if you're struggling with anxiety
003. Read me when you feel scared to say “NO” + people pleasing feels easier
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Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.
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