Whilst a lot ofย queer people (like myself) have used social media to find community, solidarity and escape,ย it's important that we find ways to manage our time and usage to avoid burnout - whether that's from online work life, anti-queer rants on X, orย just too much technology.
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I recently took a week off social media and documented my experience which you can watch here:
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But I figured I could share some tips on how you can successfully take aย breakย from social media if that feels like something you need too.ย
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1. Set Clear Goals and Intentions
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Define Your Why
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Before you begin, clarify your reasons for doing it. Are you trying to break bad habits? Reduce your stress? Increase productivity? Take a mental break? Having a clear purpose will keep you motivated throughout the week.
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Identify What You Hope to Achieve
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Set specific goals for your week offline. You might want to spend more time with loved ones, develop new hobbies or complete those little tasks that have been put off.ย Be careful not to overload yourself though, this isn't meant to be stressful!
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2. Plan Ahead
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Choose A Time To Switch Off
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You might want toย make a blanket ban for a weekend, week, month, or other amount of time, but this isn't always doable for those of us with demanding responsibilities. If you're unable to take a holiday, you can plan out specific hours during the day or night where you agree to switch off.ย
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Notify Your Network
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Let yourย close friends, family, and colleagues know about your planned break. This way, they wonโt worry about your lack of responses and can reach out to you if possible. I found that allowing access to a few texting apps made things a lot easier!
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3.ย Put Barriers in Place
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Block Access to Social Media Apps
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Most phones these days have built-in app blockers to restrict access to social media platforms. Set these up beforehand to remove the temptation of sneaking a peek. You might also want to put your phone in another room, make a "focus mode", and/or turn your notifications off for specific apps.ย
4. Find Alternative Activities
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Make sure you're still allowing yourself to have fun!
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Have a list of activities ready to fill the time usually spent on social media. This could include reading, exercising, cooking, listening to podcasts or exploring new hobbies. Having alternatives will make the transition smoother and more enjoyable, this is especially important if your goal for this is to find alternative means of distractions!ย
Engage in Mindfulness Practices
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Incorporate mindfulness practices such as meditation, journaling, or yoga into your routine. These activities can help you stay grounded and make the most of your social media break.ย
5. Reflect and Adjust
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Monitor Your Progress
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Keep a journal to track your experiences and feelings throughout the week. Note any changes in your mood, productivity, and overall well-being. If this is making you more stressed, ask yourself why. If you want to extend your ban, see what you can put in place long term.ย
Plan for Post-Detox
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If you've only planned to do this temporarily, think about what you want life to look like moving forward beforehand. This way you're less likely to fall back into old habits if you're left to wander back into the social media world with no goals.ย Considerย putting long-term changes in place, like setting daily limits on social media use or scheduling regular offline days.ย
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Taking time off social media can be transformative. By setting clear goals, planning ahead, using technology wisely, finding alternative activities, and reflecting on your journey, you canย really feel the benefits of a more mindful and present life. Give it a try and see how it can positively impact your well-being!
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