By: Lexi Nass, LCSW

While social media can be a positive resource used for information, connecting with others, or seeking inspiration, it can also sometimes feel overwhelming and draining. If you are someone currently feeling stuck or experiencing a social media “rut” here are some tips to guide you out of it:

Set a time limit: If you know you are someone that spends hours on social media and do not feel good after doing so, allotting a certain amount of time you can browse on social media can be helpful. Set a time limit for yourself to help feel more in control of your behaviors. This is a setting you can set on your iPhone, or, you can set a good old timer. Giving yourself a specific amount of time will also help with learning to prioritize other things outside of social media.

Determine your intentions: Think about what drives you to post certain things on social media. Are you posting things to impress others or is it to connect with other individuals who share similar interests? Being more authentic with how use social media may provide a more meaningful and fulfilling experience.  

Mute or unfollow: If there are certain accounts that do not serve you or add value to you, know that you have the options to either mute the accounts or unfollow them completely. If you are in a rut, think about what you have control over and how you can help yourself feel better. Muting, unfollowing, or blocking accounts that are not aligned with your goals, values, or beliefs, is a great place to start in order to set boundaries for yourself.

Take a break: Whether you are lacking inspiration, feeling drained, or finding yourself in a negative head space, taking a break from social media can be a great time for you to focus on what makes you feel good. Giving yourself this time could be a great way to focus your energy and mind on other things that inspire you and excite you. Knowing that you have control over when you decide to use social media again can be a helpful way to allow yourself the opportunity to take a break and return when you feel ready.

Connect in-person: Rather than using social media to connect with others virtually, focus on ways to spend more time connecting with others in-person. Spending time in-person with friends, family, and other individuals with similar interests, may allow you to form a deeper connection than you would have connecting online.

Seek inspiration: Review the accounts you currently follow and determine whether they feel aligned with your values, passions, and goals. If you are not feeling satisfied or inspired, consider exploring alternative accounts that can bring you more joy and motivation. Take advantage of the abundance of resources you can seek out through social media. For example, wellness related accounts, such as workout videos or nutritious recipes to make, interior design, fashion, hair and makeup tutorials, informative videos, and even great mental health resources.

Focus on other interests: Use the time you would typically spend on social media as an opportunity to focus on and prioritize your hobbies and passions. Some ideas may include starting a new book, spending more time outdoors going on walks or running, seeking out social events in the area, or engaging in more self-care activities. Creating a list of interests that you have can also help make it easier to decide in the moment rather than first having to think about what you might want to do to fill your time.

If you are feeling stuck and in a social media “rut” use this time as an opportunity to reflect on your feelings and why you may be feeling this way. It’s important to remember that it is absolutely normal to go through phases of feeling overwhelmed or unfulfilled. Setting boundaries, whether it’s taking a break or unfollowing certain accounts, can be a helpful way to shift your perspective on how you use social media, which may then lead to a more positive experience.