Am I Addicted To Social Media?

Many mental health experts recognize that people with social media addiction experience symptoms that mimic those of other behavioral addictions. Take the quiz to see if you may have signs of social media addiction. The good news is that building awareness is the first step toward change.
Social Media Addiction Quiz
Digital detoxes can provide you with a deeper awareness of problematic social media use.
Nicole Arzt, LMFT
By Nicole Arzt, licensed marriage and family therapist, author.

Social Media Usage

On average, people spend nearly 2.5 hours a day scrolling through social media(1). However, people addicted to social media may spend many, many hours a day online. If you have an iPhone, just take a look at your Screen Time to see where you stand!

Of course, there are benefits to using social media, including staying connected to others, sharing important updates, and learning new information. However, excessive use can become problematic and may exacerbate mental health issues. 

In this article, we’ll unpack the key signs of social media addiction and its impact on emotional wellness. We’ll also discuss some key benefits of engaging in a digital detox.

Social networking sites want their users to spend as much time as possible on their platforms. These companies make money by displaying ads and selling data–the more you see and interact with these ads, the more profits they generate(2). 

Carefully curated algorithms are designed to keep you engaged with content for as long as possible. This may explain why, when you scroll through Instagram, watch reels on TikTok, or check out movies on YouTube, it can feel like entire hours pass without you even noticing. 

While social media addiction isn’t a formal diagnosis, the DSM-5 does include criteria for Internet gaming disorder, a subcategory of Internet addiction(3). Many mental health experts recognize that people with social media addiction experience symptoms that mimic those of other behavioral addictions. 

Social Media Addiction Quiz

If you’re curious about your social media habits, here are some key questions to ask yourself: 

  1. Do I frequently spend more time on social media than I planned? ❏
  2. Do I prioritize using social media over other important responsibilities, including doing homework, spending time with friends or family, finishing chores, sleeping, or other meaningful activities? ❏
  3. Do I feel anxious or irritable when I don’t have my phone around me? ❏
  4. Do I find that I sometimes use social media to escape or cope with difficult feelings, including loneliness, boredom, anxiety, or sadness? ❏
  5. Do I feel like I rely too much on online validation (i.e. feeling a need to get a lot of likes, comments, or follows online?) ❏
  6. Have I unsuccessfully tried to cut back or stop using social media in the past? ❏
  7. Do I use social media in risky or unsafe situations (like while driving?) ❏
  8. Do I feel frustrated or ashamed about the amount of time or energy I spend engaging in social media? ❏

If you find yourself answering ‘yes’ to several of these questions, you may have signs of social media addiction. The good news is that building awareness is the first step toward change. 

Negative Impacts of Excessive Social Media 

Research increasingly shows a relationship between excessive social media use and mental health issues(4).

Here are some of the potential consequences to be aware of: 

▸ Feelings of inadequacy: Even if you know that people often reveal the “best parts” of themselves online, spending too much time online can make you experience strong FOMO and also make feel worse about yourself. This can perpetuate low self-esteem, body image concerns, and depression.

▸ Anxiety: The addictive nature of social media apps can make it feel like you need to stay constantly connected. You may notice yourself feeling uncomfortable when you’re away from your phone for too long.

▸ Sleep problems: Social media plays on dopamine- you feel good when you get likes or comments or access enjoyable content, and the brain seeks more of that. This can lead to excessive use and may interfere with sleep or other important life functions. 

▸ Loneliness: Although social media allows you to connect with others, online communication can’t completely replicate the inherent nuances of face-to-face interactions. Young people, in particular, might be more prone to isolating in the real world if they spend too much time online. 

How to Engage in a Digital Detox (5 Steps)

Digital detoxes can provide you with a deeper awareness of problematic social media use. Taking a break offers the ability to reevaluate your social media usage and determine your next steps.

Here’s how you can successfully do this: 

1▸ Define Your Detox Parameters

Identify specifically why you want to do a social media detox. Write down the top 2-3 reasons. Making these reasons explicit can help you stay on track when you feel tempted to “break” your detox. 

Then, decide how long you want your detox to be. Some people start with just a few hours. Others choose a weekend or an entire week. If you use social media frequently, it may be best to start with a smaller window.

2▸ Set Your Social Media Boundaries

This is the time to outline your what and how. 

What social media apps will you limit (or avoid using altogether)? And how will you prevent yourself from checking those platforms? Some people choose to turn off all notifications. Others delete them temporarily. 

3▸ Tell Your Loved Ones 

If certain people often connect with you via social media, you may want to give them a heads-up about your screen time detox. This keeps them looped in and may decrease your internal sense of pressure to check your.

4▸ Outline Your Coping Skills

At first, you will likely find yourself with more free time than you might be comfortable with. This may feel somewhat unsettling. 

The good news is that you now have freedom to explore new ways to occupy your time. Consider which hobbies or interests you neglect when using social media. Allow yourself to explore these options and focus on how it feels to spend time without scrolling or posting. 

5▸ Reflect On What You Learned and What You Want to Implement 

After completing your detox, spend time acknowledging what you noticed. What was challenging for you? What was easier than you expected? What did you learn from this experience?

Ask yourself how you want to engage with your social media accounts moving forward. If you resonate with addictive use, think about what you need to implement parts of your detox into your daily routine. 

If you continue to struggle with social media addiction, it may be worth seeking professional help. Therapy offers a supportive environment to better understand your triggers, emotions, and the overall relationship you have with various social media sites. From there, you can work together to make meaningful and sustainable change. 


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References 

  1. The University of Maine (2024). Social Media Statistics Details. Retrieved from https://umaine.edu/undiscoveredmaine/small-business/resources/marketing-for-small-business/social-media-tools/social-media-statistics-details/. 
  2. The Michigan Daily (2022). Social media prioritizes profit over people. Retrieved from: https://www.michigandaily.com/opinion/social-media-prioritizes-profit-over-people/. 
  3. World Health Organization. Gaming Disorder. Retrieved from: https://www.who.int/standards/classifications/frequently-asked-questions/gaming-disorder. 
  4. Yale Medicine (2024, June 17). How Social Media Affects Your Teen’s Mental Health: A Parent’s Guide. Retrieved from: https://www.yalemedicine.org/news/social-media-teen-mental-health-a-parents-guide.