30 Day Social Media Detox Challenge: How to Feel Happier (2025)
A 30 day social media detox challenge transforms your quality of life! Last year, I was frustrated. I never seemed to have time. And yet, my weekly phone screen time report was sky-high.
So, I gave social media the cold shoulder for 30 days. Did it make a difference? You bet!
- I noticed more everyday family moments.
- I read an entire book in a week.
- I felt more content with my life overall.
Is it good to detox from social media?
How do you know when you need to take a break? And how do you actually do one?
First, ask yourself:
- How do I feel after scrolling?
- Is social media taking time away from activities that I enjoy?
- Is it making me less present with my family and friends?
How To Do a Social Media Detox Challenge
A 30-day social media detox is a total disconnect from all social media: from Tik-Tok and Snapchat to Pinterest and Facebook.
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Here are simple steps and tips to get you started. It’s doable!
1. Delete social media apps for 30 days
By deleting your apps, you won’t be able to open social media by habit.
Remember, it’s not permanent. You can always reinstall an app when you finish. And you may find that you don’t want to put the app back on.
2. Uncover how long it’s trapping you
Apple’s Screen Time feature tracks your time spent on apps and your phone. Android users have a similar option in their settings.
Or download an app like Moment (for Android or iOS).
Discovering your social media usage may be eye-opening and will motivate you to break the habit.
3. Get a buddy on board
Find a friend or family member who would like to complete a social media cleanse with you. This accountability will make you more likely to stick to your personal goals and commit to the challenge.
I completed my first social media detox during Lent, a season for sacrifices and testing self-discipline.
This made me feel more confident and motivated. I knew others were making a similar sacrifice.
4. Leave your phone in another room
Store your phone in a cabinet during specific times:
- An hour before bedtime
- During meal times (or quality times with family)
- upon waking up in the morning
- When working
5. Remind yourself of why
Place a reminder and purpose for the social media challenge on your lock screen, such as a picture or a word.
Or set an affirmation on your lock screen. A positive affirmation can inspire you when it gets hard.
- I love the person that I am and the person I am becoming.
- I am courageous and brave for trying, even when it’s hard.
- I am capable of overcoming difficult challenges.
A positive growth mindset quote would be another excellent visual reminder.
“Doing the best at this moment puts you in the best place for the next moment.”
– Oprah Winfrey
6. Let people know you are taking a social media break
FOMO (fear of missing out) makes it hard for us to take social media breaks. We fear we will miss important updates, events, activities, or news.
Let people know you will be taking a break. Either post this to social media or send a text to those important to you. Tell them you want to be contacted personally if something is going on.
If something is important enough, you will hear about it.
7. Connect with your tribe
Focus on putting more effort into relationships outside of social media.
Spend a few minutes a day calling, texting, emailing, and even writing to loved ones during this time. Boost your social calendar and make a plan to see friends face-to-face.
Related: Family Bonding Activities & Married Couple Date Night Ideas
8. Create a separate business account
If you are concerned about taking a social media detox because you use these platforms for business, create a separate business account.
Use the challenge to completely detox from your personal account. Then, only use the business account for ways that benefit work.
9. Plan new ways to spend your extra time
Hands down this is the best part of a social media detox. But, it can also be the hardest part at first. We are conditioned to grab our phones whenever we have a free minute.
So, what will you do with your extra time?
- Try a 30 day self care challenge -this is the perfect time!
- Read an engaging book (bring a book with you wherever you go!)
- Practice meditation
- Start a Journal
- Text or call a friend
- Watch a movie or TV series
- Garden
- Take a walk or spend time exercising
- Complete a project
- Play games with your kids
- Try a reading challenge– Join along with ours here! ⬇️
Related: Fun 30 Day Challenge Ideas
10. Replace your digital habit with a productive one
If you have periods of downtime, like waiting for your kids or appointments, replace scrolling through social media with a productive digital habit.
- Download e-books to your phone and read
- Listen to podcasts or audiobooks
- Journal on your phone
- Take an online course
- Listen to music you love
- Declutter your email
Benefits of a Social Media Detox Challenge
It’s okay to shift your focus and take a break when your social media usage has become extreme. And the benefits of a social media detox challenge are numerous.
Improved mental health
Lower levels of social media usage boost mental health.
- Studies have linked social media with increased levels of depression, anxiety, and isolation.
- It’s easy to compare your life to others when scrolling through social media. This leads to insecurity, envy, and low self-esteem.
Improved physical health
Most of us are sitting down when we scroll on social media. This extra sedentary time (in addition to the time we are already sitting to work) is not healthy.
It can also lead to neck and back pain, eye strain, and migraines.
A social media break can improve physical and mental health by making room for exercise and outdoor time.
Improved relationships
Reconnect with significant others, family members, and friends.
I was recently at a holiday gathering with people I do not get to see often. I noticed that with any lull in the conversation, people immediately looked at their phones. It was hard to feel connected with the group!
Phubbing, or phone snubbing, is when you ignore people around you to focus on your phone.
Furthermore, posts on social media pages can have unintended consequences. Comments, links, and misplaced jokes can lead to hard feelings.
Dr. Danielle Kelvas, MD, recommends unplugging completely from social media. She also says, “take regular breaks away from your phone. Community heals anxiety and depression. Spend more time with people you love, and less time on screens.”
Better Sleep
Artificial phone light can disrupt our sleep cycles, especially when we scroll in bed or engage in late-night social media activity.
Avoid grabbing your phone at night if you can’t sleep. Aim to get off all screens at least 30 minutes before you go to bed.
Related: Best Things To Do At Night (to wind down)
More Free Time and Increased Productivity
The average daily usage of social media is 2 hours and 27 minutes. (source) That is over 37 days a year that you are spending on your phone!
We can’t deny that this significant amount of time interferes with productivity, hobbies, and other high-impact activities.
<<Read The Best List of Habits to Improve Your Life>>
Better Mornings
I have often wasted up to 20 minutes of my morning scrolling through social media before getting out of bed.
65% of adults under 35 check their phone within five minutes of waking up.
Set the tone for your day by using that time to move your body, read a motivating book, or enjoy quiet time with a hot cup of coffee.
*Read for more quick morning ideas that elevate your day.
Lowered risk of cyberbullying
Many people, particularly young adults, have been victims of threats and negative activity. In fact, 59% of teens claim to have suffered from some sort of cyberbullying. (source)
Rumors spread easily on social media platforms. This leads to depression, low self-esteem, and in some situations, suicide.
You will take back control of social media habits
I know I need a break from social media when I am compulsively picking up my phone.
By completing a 30 day detox challenge from social media, you refocus your habits. After, you will find that you won’t want to go back to spending so much time on it.
After a 30 Day Social Media Detox Challenge:
Create new boundaries for your social media after your digital detox challenge.
Set social media app time limits
My husband limits his daily social media usage to 15 minutes. He often doesn’t use it all, even after months of this routine.
Setting app limits can be done in the settings on your phone. On iPhone, you can also set Downtime which allows only apps that you choose to be available.
Create a social media folder on your phone home screen
Grouping your social media apps into a single folder can reduce mindless clicking.
Reflect On Your Social Media Detox Results
Congratulations on completing your social media detox challenge!
Take time to reflect on your results.
- How will you adjust your social media usage moving forward?
- Did the detox have any profound effects?
I found that I was happier and no longer comparing my life to others. I also had more free time to do things I love and spend time with the people I love. I felt more present in my life.
As a result, I decided not to put my social media apps back on my home screen and to limit my social media to 15 minutes weekly.
To Consider With the Detox Challenge From Social Media
There’s nothing inherently wrong with spending time on social media. But it’s crucial to reflect on its impact on your life. After completing the 30-days detox challenge, you may not want to return to your old routine. The goal is for you to feel calmer, happier, and more content.
Let me know if you complete this 30 day social media detox and what your results were!
<<Use the blank 30 day challenge tracker in our Personal Growth Pack to track your no social media detox challenge. Check it out here!>>
