<h2>Make sure interactions on social media don’t become a substitute for talking face to face. </h2>When used thoughtfully and deliberately, social media can be a useful addition to your social life, but only a flesh-and-blood person sitting across from you <a href="https://doi.org/10.1515/jcc-2013-0003">can fulfill the basic human need</a> for connection and belonging.

Social media as substitute

<h2>Over time, you have likely accumulated many online friends and contacts, as well as people and organizations you follow. Some content is still interesting to you, but much of it might irrelevant. </h2>Unfollow, mute or hide contacts; the vast majority won’t notice. And your life will be better for it.

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Prune

<h2>Schedule regular multi-day breaks from social media. </h2><ul><li>Several studies have shown that even a five-day or week-long break from Facebook can lead to <a href="https://doi.org/10.1080/00224545.2018.1453467">lower stress</a> and <a href="https://doi.org/10.1089/cyber.2016.0259">higher life satisfaction</a>. </li><li>Using Facebook, Instagram and Snapchat just 10 minutes a day for three weeks resulted in <a href="https://doi.org/10.1521/jscp.2018.37.10.751">lower loneliness and depression</a>. </li></ul>

Have ‘detox’ periods

<h2>Using social media can <a href="https://theconversation.com/to-improve-digital-well-being-put-your-phone-down-and-talk-to-people-82057">interrupt and interfere with in-person communications</a>. </h2><ul><li>Commit to not checking social media during meals and when playing with children or talking with a partner. </li><li>Make sure social media doesn’t interfere with work</li><li>Don’t keep your phone or computer in the bedroom – it <a href="https://doi.org/10.1016/j.ypmed.2016.01.001">disrupts your sleep</a>.</li></ul>

Limit social media

<h2>Experiment with using your favorite online platforms at different times of day and for varying lengths of time, to see how you feel during and after each session.</h2>You may find that a few short spurts <a href="https://doi.org/10.1002/smi.2637">help you feel better</a> than spending 45 minutes exhaustively scrolling through a site’s feed.

Pay attention to how you feel

If you look at Twitter first thing in the morning, think about whether it’s to get informed about breaking news you’ll have to deal with – or if it’s a mindless habit that <a href="https://doi.org/10.1002/jclp.20400">serves as an escape</a> from facing the day ahead. Each time you reach for your phone (or computer) to check social media, answer the hard question: Why am I doing this now? Decide whether that’s what you want your life to be about.

Approach social media mindfully

More than one-third of American adults view social media as harmful to their mental health, according to a new survey from the American Psychiatric Association. Just 5% view social media as being positive for their mental health, the survey found. Another 45% say it has both positive and negative effects.

Pay attention to how you feel

Experiment with using your favorite online platforms at different times of day and for varying lengths of time, to see how you feel during and after each session.

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Pay attention to how you use social media

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