I’ve spoken out plenty of times about the darker side of social media.
It’s no secret that these platforms can be weaponized, used to spread propaganda, and fuel division and outrage. In fact, I often jokingly call it antisocial media because, let’s be real, sometimes it feels like it’s doing more harm than good.
But here’s the thing: it’s not all bad.
At its core, social media is just a tool. It can keep us connected, give us a window into the world, and, let’s not forget, deliver some funny memes and cat videos when we need a laugh.
And if I’m being completely honest? I use social media all the time – both for work and in my personal life. So does that make me a hypocrite for criticizing it? Maybe a little!
But I’ve also learned that how we use social media makes all the difference.
For me, applying mindfulness to my social media habits has been a game-changer. Instead of letting a random Facebook post ruin my morning or getting sucked into a Twitter storm, I’ve found ways to stay intentional, focused, and in control of my experience. At the end of the day, the goal isn’t to ditch social media entirely.
It’s to make sure we are using it, rather than letting it use us.
Here are some useful ways in which you can use and enjoy social media without getting sucked into the drama and division.
1. Ditch the Doom-Scroll & Set a Time Limit
Before opening an app, ask yourself: Why am I here? Is it to check in on friends, find inspiration, or simply kill time? Being intentional about your usage prevents endless scrolling and keeps social media from consuming more of your day than you intended. Consider setting app time limits or scheduling social media-free hours to create more balance.
2. Spring-Clean Your Feed (Any Time of Year!)
Your social media experience is shaped by what you allow into your digital space. Follow accounts that uplift, educate, or genuinely add value to your life. Unfollow or delete anything that triggers stress, negativity, or unhealthy comparison. Your feed should inspire, not drain you.
3. Engage, Don’t Just Consume
Mindless scrolling can be isolating, while mindful interaction fosters real connection. Instead of passively taking in content, engage with others – leave a thoughtful comment or share a positive insight.
4. Watch Your Reactions (Witness!)
Pay attention to how different posts make you feel. If you find yourself feeling anxious, jealous, or irritated, take a step back. Ask yourself why, and remember that social media is a highlight reel, not real life (and frankly, don’t take it too seriously!). Practicing awareness of your emotions can help you navigate your feed with more intention and self-compassion.
5. Put the Phone Down & Live a Little
Your offline life deserves more attention than your online one. Make it a habit to put your phone down during meals, conversations, and quiet moments. Take breaks. Try a “social media detox” for a day or weekend to reset your relationship with technology and reconnect with yourself.
And a bonus tip: ignore the “haters and trolls.” Social media gives everyone the opportunity to express themselves, and that includes folks who might have nothing better to do than be mean and critical of others.
While it can be tempting to reach out to those people to see why they’re in such an ornery mood, or to dish out a few choice comebacks of your own – it’s usually best to steer clear of the negativity (which really only feeds on attention anyway).
Do you have some tips for being more mindful when using social media? Or are you someone who avoids it altogether?
