Is Social Media Hurting You?
Social media can be a great way to stay connected, entertained, and informed—but for many people, it delivers anxiety, comparison, and wasted time. It’s designed to keep you scrolling, sometimes at the cost of your well-being.
Is social media a force for good or bad in your life? The answer likely depends on how you use it and how you relate to it. If you’ve ever felt worse after using social media, here you can recognize the harm social media may be causing and how to reclaim your time and self-esteem.
The “Perfect Life” illusion
Scrolling through social media can make it feel like everyone else has a better life than you—better vacations, better relationships, better bodies, better everything. But what you’re seeing isn’t reality. It’s a highlight reel, heavily filtered and curated to show only the best moments.
This can lead to:
Low self-esteem - “Why isn’t my life this exciting?”
Unrealistic expectations - “Why don’t I look like that?”
Chronic dissatisfaction -”I’ll never be as successful as them.”
How to combat It:
✅ Remind yourself it’s a performance – People post what they want you to see, not their struggles.
✅ Follow real, unfiltered content – Seek out creators who share both wins and failures.
✅ Limit exposure – Take breaks from accounts that trigger comparison.
✅ Practice gratitude – Focus on what’s good in your real life, not just online.
Social Media Can Steal Your Time
How often have you opened an app for “just five minutes” and looked up an hour later? Social media is designed to be addictive, keeping you scrolling instead of living. Every hour spent mindlessly browsing is an hour you could have spent on something that truly matters—your hobbies, relationships, health, or even just resting.
Signs social media is taking over your time
Checking it first thing in the morning and last thing at night.
Scrolling out of habit, even when you're not enjoying it.
Delaying important tasks because you're caught up online.
How to get your time back
⏳ Set app limits – Use your phone’s settings to limit screen time.
📵 Remove distractions – Turn off notifications or delete apps when needed.
⏸ Take real breaks – Step away for a full day or weekend to reset.
🔄 Replace scrolling with something better – Like calling a friend, reading about something you're interested in, or going for a walk.
Are You Using Social Media To Avoid Real Life?
One of the most damaging effects of social media is that it provides an easy escape from real-life responsibilities. Instead of dealing with stress, boredom, or difficult emotions, you can scroll. Instead of working on important goals, you can distract yourself.
Common ways social media becomes and avoidance tool:
🚫 Procrastinating on work or school tasks.
🚫 Ignoring responsibilities (household chores, errands, etc.).
🚫 Numbing emotions instead of processing them.
How to break the cycle:
Recognize when you're using social media to avoid something. Ask yourself: “What am I avoiding right now?”
Create “no phone” zones. Set specific times when social media is off-limits (like during meals or before bed).
Social Media Trains The Brain (Not In a Good Way)
Social media trains the brain to crave instant gratification—likes, comments, and endless entertainment. This can make it harder to focus, enjoy real-life experiences, or tolerate boredom. Over time, it can lead to:
Dopamine dependency (needing constant stimulation to feel good).
Shorter attention span (making books, deep conversations, or work harder).
Decreased patience (everything offline feels “too slow”).
How to rewire your brain for real life:
💡 Take longer breaks – Give your brain time to adjust to offline life.
📚 Engage in activities that require patience – Read a book, cook a meal from scratch.
💬 Have more real-world conversations – Talk without distractions.
😌 Allow boredom – Some of the best ideas and creativity come from quiet moments.
References:
Twenge, J. M., & Campbell, W. K. (2019). "Associations Between Screen Time and Lower Psychological Well-Being Among Children and Adolescents: Evidence from a Population-Based Study." Preventive Medicine Reports, 12, 271-283. A comprehensive study linking increased social media use to decreased mental health outcomes in young people.
Hunt, M. G., Marx, R., & Young, J. (2018). "No More FOMO: Limiting Social Media Decreases Loneliness and Depression." Journal of Social and Clinical Psychology, 37(10), 751-768. Shows how reducing social media use can improve mental health outcomes and reduce social comparison.
Shakya, H. B., & Christakis, N. A. (2020). "Association of Facebook Use with Compromised Well-Being: A Longitudinal Study." American Journal of Epidemiology, 185(3), 203-211. Explores the relationship between social media use patterns and overall life satisfaction.