Social media plays a major role in daily life today. While it’s a great tool for staying connected and informed, excessive use can lead to addiction, impacting both mental and physical health. If you feel like you’re spending too much time on social media and want to regain control, here are six effective ways to break free from social media addiction:

1. Establish time limits

One of the most effective ways to reduce the risk of addiction is also the simplest: set clear time limits on your social media use. If you find it difficult to monitor and control your screen time, plenty of tools and apps can help. However, if you prefer a more traditional approach, try this—log in and immediately set a timer for a short period, like 10 minutes. You could even set an alarm that requires you to physically get up to turn it off, giving you a natural break from the screen.

2. Psychotherapy

If you’re experiencing any of these symptoms, seeking professional addiction treatment through psychotherapy can be highly beneficial. A therapist can help you uncover the root cause of your addiction, develop healthier coping strategies, and provide guidance on setting boundaries around social media use. Most importantly, cognitive behavioral therapy (CBT) has proven effective in treating addictions by helping to reshape negative thought patterns linked to social media. Working with a mental health professional can give you the tools and insights needed to overcome addiction and enhance your overall well-being.

3. Reduce your contact list

You might consider trimming down your friend list or contacts on social media, uninstalling apps you don’t really need, and canceling subscriptions to sites that offer little value or flood you with notifications. It’s also a good idea to remove games that eat up too much of your time. While not everyone develops an addiction to the internet or social media, it’s worth taking a step back to reflect on our usage and see if cutting down in any way could be beneficial. Doing so could greatly improve our well-being and mental clarity.

4. Create social media-free spaces

Your surroundings can influence how you engage with social media. Set boundaries for where it is—and isn’t—allowed in your home. For instance, keeping TikTok and Instagram out of the dining room can encourage real conversation during meals. Similarly, making your car a no-social-media zone for the whole family can create more meaningful connections. By establishing these limits, you can enjoy a more balanced life and be present in the moment without constant digital distractions.

5. Do in-person activities

A study from August suggested that between 2003 and 2022, Americans increased their daily at-home time by an hour and 39 minutes, which could help explain why they’re spending more time on social media. Generally, though, the more time people spend engaged in the physical world, the less time they spend on their devices. Replacing social media with more fulfilling activities can be a good approach—something as simple as joining a knitting class or having dinner with friends. Plus, spending time outdoors may offer even greater health benefits, as being in nature has been linked to improved mental well-being and a lower risk of social media addiction.

6. Practice digital detox

Sometimes, achieving a more balanced perspective might require a deeper reset from social media. If setting limits isn’t enough, consider taking a complete break for a set period—maybe a week or even a month—to reset your habits. In fact, a 2023 study found that people who stayed off social media for two weeks experienced lower levels of smartphone and social media addiction. Participants also reported better sleep, reduced stress, improved quality of life, and stronger interpersonal relationships.