It may be time for a social media holiday — here’s how to do it 

Vacation. Holiday. Break. Sabbatical. Whatever you call it, most Canadians embrace it in the summer. As the days grow longer and warmer, nearly two-thirds of us pack our bags, set our out-of-office replies, and head out to unwind. But this year, consider a different kind of getaway: a vacation from your social media.

While traditional vacations take us away from our physical routines, a social media break offers a chance to step back from our digital lives. It’s an opportunity to disconnect from the constant stream of updates, likes, and notifications that often dominate our days.

Social media fatigue: Signs and symptoms

That fatigue you’re feeling? You might think it’s due to the endless roller coaster of work deadlines, grocery shopping / house cleaning / laundry, and putting everybody else’s needs before yours … but maybe not (or, at least, not entirely).

If you’re like many people, the very thing you turn to for a little “me” time in a hectic day — grabbing your phone, doing some scrolling — might actually be making things worse.

The signs of social media fatigue can be subtle but impactful: 

Increased anxiety or depression: Dread, nervousness, or a feeling of sadness after using social media.

Sleep disturbances: Difficulty falling or staying asleep following late-night scrolling.

Time distortion: Losing track of time while scrolling, often spending more time than intended.

Reduced physical activity: Lethargy and low mood caused by spending less time on physical activities.

Feelings of envy, dissatisfaction, or reduced self-esteem: Triggered by frequently comparing yourself to others’ idealized social media profiles.

Reduced real-life interactions: Avoiding social occasions in favour of being online.

Compulsive checking: Checking your social media feeds to the point of interfering with your productivity and ability to focus.

Stress from online conflicts: Raised stress levels due to engaging in, or witnessing, frequent arguments online.

Information overload: Mental fatigue that reduces your ability to process important details effectively.

Neglecting responsibilities: Spending time on social media at the cost of personal or professional responsibilities.

If some of the above ring true, maybe it’s time to consider a break — or reduction — in your social media activities.

And, there’s one more question you might ask yourself: Do you truly enjoy using social media?

For many of us it started as a novelty, full of the promise of keeping in touch with long-lost relatives or friends — the thing everybody was doing.

How about now? If your answer is that a good scrolling session is still a genuine pleasure — then great! But if it’s become more of a habit than happiness-inducing … maybe a break is worth a try.

A different kind of vacation planning

It can be daunting to consider cutting out — or cutting back — on something that might be as ingrained as your morning cup of coffee (in fact, you may drink that coffee while scrolling your social feeds).

So, how can you set yourself up for success while throttling down your online social presence?

Set goals:

• What results would you like to see? Better sleep, more free time, reduced anxiety?
• Are you aiming for a reduction, or a complete break? If it’s a reduction, what are your ground rules?
• Which platforms do you want to stop using?
• How long do you want your break to last?

Prepare your online presence:

• Inform your followers / friends about your planned break.
• Set up auto-replies, status updates, or pinned posts if necessary.
• Remove social media apps from your devices.
• Install a “focus” app, which lets you create schedules, set limits, and block sites and apps.
• Seek out the support of close friends and family.
• Find an accountability partner or join a digital detox group.

Prepare for challenges:

• Set up alternative ways to stay in touch with important contacts.
• Anticipate potential difficulties (FOMO, habit-breaking) and develop strategies to overcome them.

Setting up your (social) holiday itinerary

Depending how much time you’re used to spending on your platform(s) of choice, you may find cutting back leaves you with a lot of spare time. Rather than falling back into old habits (which is easy — there’s a reason they’re called “habits”) use that newfound time to reward yourself. Some ideas include:

Reconnect with offline hobbies: These could be old interests or new ones — reading, gardening, or crafting are just a few you can do close to home.

Get moving: Increase your exercise routine and consider trying new outdoor activities or sports.

Lean into real-life social connections: Finally plan that friend-or-family meet-up you never have time for, or join a local club or community group.

Practice mindfulness: Meditation, yoga, or journaling are all great ways to track your thoughts and experiences in general — and while in digital withdrawal.

Pursue personal development: Do you have a list of personal or career goals that keep getting pushed back? This might be the time to take a workshop, or sign up for a course.

Be creative: Start an art project, write a story, or practice an instrument — there’s no pressure to do it “right” — remember, you don’t have to show anybody else what you’re doing.

Every holiday must have its homecoming

You may not be able to stay on vacation forever, but you can stick to your social media vacation … if you want to.

When deciding whether — or how — to return to social media, it can be helpful to reflect on what you missed (or didn’t) while taking your break. It can also be a good idea to ease back into social media use, either one platform at a time, or by setting limits on your use.

A refreshed perspective

The bottom line is social media is a tool and, as such, you should control it, rather than having it control you.

Studies suggest your break may have offered you benefits including:

• Better sleep
• Reduced stress
• Increased productivity
• Enhanced real-life relationships
• More introspection and self-awareness

If so, you might consider scheduling a time to take another social media break — you may find you’re looking forward to it more than you expect.