Cal Newport has long argued that social media can chip away at our well-being by monopolizing our attention, triggering addictive behaviors, and creating unnecessary stress.
To be honest, I’d always been a little skeptical of bold claims like that. Social platforms have helped me stay in touch with friends, keep up with trends, and even find inspiration for new ventures.
But at the same time, I noticed a creeping sense of unease every time I mindlessly scrolled through updates—almost like I was locked in a never-ending loop of someone else’s highlight reel.
That nagging feeling made me want to see what would happen if I disconnected for a while.
So I took the leap and went off social media for 30 days. No quick checks, no random likes, no “just five more minutes” moments.
I wanted to get a clearer picture of how these platforms might be affecting my sense of productivity, my mood, and my overall mindset.
It felt strange at first—like giving up a habit I didn’t even realize I depended on. But the results were far more surprising than I ever expected.
1) Feeling the weight lift off
During the first few days of my social media break, I found my fingers tapping on my phone screen out of pure habit. I’d unlock it, swipe, and then remember the apps were gone.
This auto-pilot reflex was startling. I realized how deeply ingrained scrolling had become, not just as a pastime but as a default response to boredom or downtime.
When I finally broke that reflex, I felt a weight lift, like my mind was given permission to rest.
Turns out, even brief interactions with social apps can leave behind mental residue—tiny bits of distraction that linger long after we’ve scrolled away.
Stepping away made me more aware of how often my brain hopped between random updates and pressing responsibilities.
I was carrying tiny fragments of everyone else’s posts around with me, which left me with less mental energy for my own projects. Once I let go, I felt an immediate sense of relief.
2) Reclaiming time for deep work
Cal Newport’s book, Deep Work, focuses on the value of uninterrupted time blocks for meaningful productivity. He says, “Less mental clutter means more mental resources available for deep thinking.”
And that’s exactly one of the biggest (and most pleasant) surprises I had during my 30-day social media break – I seemed to have so much more extra time!
I work from home, and I often justify quick digital detours by telling myself it’s a “short mental break.” But those “short breaks” sometimes add up to an hour or more of lost time each day.
Without the option to browse feeds, I caught myself diving straight into tasks with more clarity and enthusiasm.
Instead of toggling back and forth between a demanding task and a quick phone check, I got into a flow state more easily.
Once I hit that productive groove, my thought process felt smoother, and I accomplished more in less time.
By the end of my 30-day experiment, I felt strangely protective of this deep-focus habit I’d developed.
3) Less comparison, more gratitude
Whenever I used social platforms, I tried not to compare myself to others. But it’s tough to ignore glitzy vacation photos, shiny product launches, or news of someone celebrating a major milestone.
Even in healthy doses, that subtle comparison can work its way into your subconscious.
For me, it sometimes inspired me to do better, but it also made me question if I was falling behind on some imaginary race.
According to an article from Psychology Today, constant comparison can boost anxiety and erode our sense of self-worth.
True enough, taking a break from everyone else’s curated updates gave me a chance to reflect on my own accomplishments without feeling overshadowed by external benchmarks.
Without daily reminders of what other people were doing, I found myself feeling more grateful for my own path.
It wasn’t about ignoring challenges or goals—I simply recognized how freeing it was not to stack my life next to someone else’s digital narrative.
4) Emotional decluttering and improved mood
According to research, our emotional well-being is heavily influenced by the content we consume, especially if we’re consuming it passively.
Seeing heated arguments, sensational headlines, or endless negativity can dull our optimism over time.
I noticed a clear shift in my mood once I stopped scrolling. Before, it seemed like every news story or outrageous social media comment would seep into my mind, turning into low-level stress.
This emotional clutter was hard to shake off, and I usually didn’t realize how much negativity had piled up until I felt overwhelmed.
Shutting down these sources of stress allowed me to be more present in the actual world around me.
I started feeling lighter and more in control of my emotional space. I had more mental “room” to focus on things that genuinely lifted my spirits, like an engaging novel or a pleasant chat with a friend.
5) Stronger in-person connections
Research from World Psychiatry shows that genuine human connection is critical for emotional and mental health, and it’s easy to overlook when we’re glued to a screen.
One of the biggest eye-openers was how my face-to-face interactions improved. Without social media to distract me, I found myself more fully engaged in real conversations.
I spent more time calling friends or meeting them for coffee, and I definitely noticed a shift in how we connected. I wasn’t fidgeting with my phone or feeling the itch to check updates.
Those in-person moments became richer and more authentic.
I also discovered that my curiosity about people in my life deepened. Without the default assumption that I knew what was happening through their posts, I asked more questions.
I listened more attentively. I laughed more genuinely.
By giving up social media for a month, I stumbled into more heartfelt and engaged interactions, and I came away appreciating just how meaningful real-life socializing can be.
6) Unexpected boosts in creativity
I know how hard it is to step away from our phones and be left with a blank, not knowing what to do with your time and energy.
Well, here’s some good news that could help you embrace boredom – according to studies, slowing down and letting yourself get bored can actually unlock new mental pathways for innovation.
In my case, it wasn’t until I quit scrolling that I noticed how reliant I’d become on online inspiration for my own creative process. I used to browse images or business success stories to spark new ideas.
But during my break, I had to get more resourceful. I began journaling every morning, something I’d wanted to do for ages but never quite committed to.
Within a week, I had a running list of business ideas, writing prompts, and personal goals that felt truly my own, not influenced by a random feed.
I also started paying closer attention to small details in my everyday life, like snippets of conversation or the patterns in nature during my walks.
It amazed me how much creativity can spring up when you have a bit of quiet space in your head. For me, stepping away from social media was the perfect way to embrace that boredom and let fresh ideas flow naturally.
7) Insights on intentional technology use
After 30 days, I felt torn about returning to social media.
On one hand, I missed the convenience of being able to quickly check in with old friends or get immediate updates on issues that mattered to me.
On the other hand, I didn’t want to slip back into mindless scrolling. So, I decided on a middle ground: use social platforms in a more intentional way.
Instead of opening the apps whenever I felt bored, I planned specific times during the day to log in, respond to messages, and share updates if I had something meaningful to say.
Cal Newport’s premise about embracing more deliberate tech habits resonated with me.
It’s not that social platforms have zero value; it’s that many of us let them run our routines, siphoning away time and attention we could spend on more fulfilling activities.
Setting boundaries helped me retain the positives of staying connected, while reducing the emotional clutter and distractions.
Moving forward
My 30-day hiatus from endless feeds gave me more insight than I ever expected.
By stepping away, I discovered just how ingrained some of these habits were, and I learned that I have the power to reshape my relationship with technology.
It’s not always easy, and I’m far from perfect. Yet, developing a more intentional approach has allowed me to reclaim both my time and my mental energy.
If you’ve been feeling spread thin, bored, or just stuck in a cycle of mindless scrolling, consider experimenting with a break of your own—whether it’s 24 hours, a week, or an entire month.
Give yourself space to explore new hobbies, reconnect with people in real life, and get reacquainted with your own thoughts.
You might find a renewed sense of clarity, focus, and peace that carries over into every area of your life.
And if nothing else, you’ll prove to yourself that you’re capable of carving out a calmer, more purposeful way of living in a noisy, digital world.
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