My Week Without Social Media

I’ve been debating for a long time on taking a break from social media. Like, as I was sitting there, scrolling through reels or my feed, I’m actively thinking about what a waste of time it is.

But I just couldn’t stop. They say that’s what social media is designed for. To suck you in and not let you go. A lot of us have grown dependent on the scroll to “relax” or have “me time,” when that’s actually the farthest thing from what’s happening.

And the worst part, every time I opened my phone, there were the notifications. THE NOTIFICATIONS. There’s so much pressure to open and respond to every single one in a timely fashion. It’s just not how we were meant to live, and I was feeling it more every day.

I’d open my eyes in the morning and immediately start open socials. I’d go to bed at night and do the same. For hours. And if it wasn’t that, it was my precious phone games. Yeah, I know, I’m one of those.

---

The First Day

I picked up my phone and instinctively opened Facebook. That was the moment I decided the detox starts now. I knew if I didn’t start right that second I’d waste another day and who knows how many after that. I quickly posted a heads-up that I’d be offline for a week. I didn’t want anyone thinking I was ignoring them intentionally.

The urge to reach for my phone was constant that day. I couldn’t even make breakfast without wanting to scroll or Snap a picture of what I was doing. So instead, I did 30 minutes of yoga. It felt good. Really good. I actually focused on my coursework too. I was working on Sales Management, not the most thrilling subject, but turns out it’s less painful when I’m not stopping every few minutes to check notifications or play a game.

I folded four loads of laundry, did the dishes, vacuumed, and made actual meals at reasonable times. I logged my food and even tracked my macros, although I’ll admit part of that was probably just to justify picking up my phone. Why am I like this? I cut my dad’s and Josh’s hair (I’m somehow the family barber).

Then, Josh fell asleep early, so I watched a little TV and got bored fast. The urge to scroll was intense. Instead, I picked up a sketchpad. I haven’t drawn in forever, but it felt good. And not to brag, but it wasn’t bad either. I mean, my kids were super impressed when I showed them the next morning, so I’m happy with that.

---

The Rest of the Week

I didn’t journal every day like I planned. But I stayed off social media and significantly reduced my screen time in general. And I stayed present.

Here’s what happened:

• I kept up with all the laundry. Washed and folded. On the same day. Honestly so hard to stay humble with this one because who is she?!
• I kept the kitchen clean and dishes done. Every day. This has been a struggle lately so I felt super good about it.
• I showed up for my coursework. Like, fully. Not half-studying with my phone in my hand playing Gold & Goblins.
• I opened a brand new Etsy shop and started building it out.
• I did yoga every single morning. And I genuinely looked forward to it.
• I cut out coffee and replaced it with black tea (pumpkin spice, to be exact).
• I spent more time with my family. I spent more time with myself.
• And I stopped letting my phone devour my free time.

The biggest change wasn’t just how much I got done. It was the quiet. The time I spent alone with my own thoughts. Not judging them. Not trying to post them. Just letting them be there.

Before, I would get stuck in my phone multiple times a day. Then, when the day was over, I’d wonder where it went. *Hellooo, you literally wasted it, Jessica.*

Now, the phone still calls to me (pun intended), especially when I’m around other people who are on theirs. It sucks sometimes, being the only one trying to stay present while the room is glowing blue.

But I also know I’m healing. Always healing. And part of that is reminding myself that I’m in charge of my happiness. If something bothers me enough, I’ll say it. And if not, I’ll find something better to do than let my energy turn negative.

---

What Now?

My detox ended after a week, and honestly, I was a little sad about it. So I decided to keep some of the boundaries in place.

I also stopped letting myself open anything except the weather app first thing in the morning. No scrolling before I’ve even sat up.

During the detox I downloaded a minimalist phone launcher, too (I used a free one called Zen Detox). Now when I unlock my phone, it’s not as enticing. And when I open one of the “addicting” apps, it actually asks me, “Do you want to spend 5 or 10 minutes in here?” Then, without warning, it closes the app when my time’s up. I kind of need that.

I’m still doing yoga before breakfast and keeping up with the other healthy habits I started. It’s not a full detox anymore, but it’s enough to keep me grounded. And it’s definitely more sustainable than how I was living before.

I don’t have all the answers, and I’m not trying to live a perfectly curated, screen-free life. That’s not the goal (or, maybe it is?). But I do know that when I step back from the scroll, life gets so much better. My thoughts have more room, my kids seem funnier, and time slows down just enough for me to actually notice I’m living it.

And when I inevitably fall back into old habits? I’ll just start again. Because healing isn’t a straight line, it’s a loop. But each time, I’m a little more aware and a little more connected. Healing is never about getting it right every time. It’s about coming back to yourself, over and over, until it finally feels like home. And damn, coming home to myself is starting to feel really good.

So if you’re like me and have a scroll problem (don’t pretend you don’t), what would you do with an extra hour or two every day? Think about it. Maybe you need a reset, too.

With love & light,
Jessica ♡