Social media is one of the most powerful forces in our lives today. It informs us, connects us, entertains us—and sometimes overwhelms us. At this point, everyone knows social media can be bad for your mental health …. But it doesn't have to be that way.
In this guide, you’ll learn how to shift from reactive, draining scrolling to a more intentional and emotionally supportive way of using social media.
It’s Not the Platform—It’s How You Use It
There’s a growing awareness that social media can contribute to anxiety, depression, sleep problems, low self-esteem, and emotional burnout. That’s real—and it’s valid.
But here’s the truth: social media isn’t the enemy.
And technically, neither is the algorithm.
The issue is that the algorithm doesn’t have your goals—or your mental health—in mind. Its job is to keep you engaged. That means it serves up whatever gets your attention, not what actually nourishes or supports you.
Unless you guide it, it will guide you—and often, in ways that leave you feeling worse.
Social Media Is Like a Library—Sort Of
Imagine walking into a library and grabbing random books off the shelf just because they were left open on the table. You might stumble into something helpful… or something that leaves you confused, overwhelmed, or even upset.
Now imagine walking in with a clear goal: you're curious about a topic, looking for a laugh, or seeking some wisdom. You browse intentionally. You leave with something that feels valuable.
Social media can work either way.
The difference is whether you're drifting—or directing.
3 Things You Can Do RIGHT NOW to Improve Your Use of Social Media
If you want to enjoy social media without letting it drain you, these three steps are the place to start.
1. Start with intention—and set a timer.
Before you open an app, pause and ask:
“What am I hoping to get out of this?”
Are you looking for inspiration? A break? A sense of connection?
Name your purpose. Then set a timer for how long you want to stay. It could be 10 minutes, or 30—but decide in advance so your scroll session has a clear boundary.
2. Search with purpose—and follow what aligns.
Instead of relying on the feed to decide what you see, search based on your intention. Need calming content? Search for mindfulness or slow living. Want a laugh? Search for your favorite creators.
And when you find content that feels good—like it, follow it, save it. This teaches the algorithm to send you more of what supports you, not just what grabs your attention.
3. Check how you feel—during and after.
As you scroll, tune into your body and mood. Are you feeling better or worse? Relaxed or tense? Focused or scattered?
Then, when your timer goes off, reflect:
- Did I get what I came here for?
- What content helped—and what didn’t?
This simple habit trains your awareness and helps you reshape your relationship with your feed over time.
Be Social IRL While on Social
One of the most powerful things you can do to improve your digital habits? Share the experience.
Trying these strategies with a friend, partner, or coach can keep you accountable and make the process more enjoyable. You don’t have to overhaul your digital life alone.
For Parents and Caregivers:
If you have a child or teenager in your life, we strongly encourage you to sit with them while they’re on social media. Use this checklist together. Ask them what they’re hoping to get from scrolling. Show them how to search intentionally. Talk about how they feel afterward.
Kids don’t automatically know how to use these tools well—because none of us were taught how. But with a little guidance and shared reflection, they can learn skills that will serve them for life.
You Don’t Need to Quit—You Just Need to Guide the Experience
You don’t have to delete your apps or disappear from the internet.
You just need to start using these platforms in a way that’s aligned with your needs, values, and mental wellbeing.
Social media isn’t going anywhere. So let’s learn how to live with it well.
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