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Four months ago, I stepped away from Facebook, Instagram, and TikTok—the three platforms where I spent the most time. They were both a personal playground and a business tool, a place to connect with friends and engage with clients.

I wouldn’t have considered myself a heavy user of social media. I didn’t feel like I was struggling with the usual negative effects. But last fall, I started questioning my relationship with it.

The Red Flags

Over the summer, I noticed a strange tingling sensation from head to toe. It was annoying at best, maddening at worst. Then it disappeared.

But in October, it came back with a vengeance—along with numbness in my face, chest, arms, and legs.

I went through the full medical workup—neurology, endocrinology, orthopedics. Scans, tests, appointments. No answers. Not even my go-to self-care routines were helping.

By November, I was frustrated. I started looking at what I was and wasn’t doing in my life, searching for patterns. And one thing jumped out—my social media usage had skyrocketed.

I wasn’t convinced social media was the root cause, but I was willing to try anything. So, desperate to feel better, I made my last post on November 8 and deleted the apps from my phone.

What happened in the weeks and months that followed was remarkable.

My Detox Plan

“Detox” sounds so harsh, doesn’t it?

I didn’t set out to detox from social media, but that’s exactly what happened.

My original goal was to “pull a Ross and Rachel” and take a break to see if it affected my symptoms. And, if Friends taught us anything, it’s that breaks need boundaries and ground rules.

These were mine:

• No Instagram or TikTok. No posting, no scrolling—apps removed from my phone.
• 99% off Facebook. I maintained the group I run (posting twice a month) and stayed on Messenger for direct messages. I also allowed myself to log in and thank friends for their birthday messages in December. Otherwise, no posting and no scrolling.
• Stayed on LinkedIn. It doesn’t have the same effect on me as other platforms, so I leaned in here for business.

I didn’t set an end date. I still haven’t.

The Results

The first two weeks? Tough.

I kept reaching for my phone out of pure muscle memory. I knew social media was designed to be addictive, but I had a “not me” attitude about it. Turns out, yes me.

Then, everything shifted:

• My nervous system regulated—fast. My stress and anxiety dropped significantly, and my physical symptoms vanished by mid-December. I have no doubt my nervous system had been screaming for a reset.
• More time for real life. Reading, walking, traveling, and just being.
• Better sleep. No more late-night scrolling = actual rest.
• My business didn’t suffer. No revenue dip, no major setbacks.
• Stronger in-person connections. Including an epic birthday trip to New England where I was fully present and in the moment.
• Creativity returned. I launched this newsletter, started decorating my house (finally—only four years without curtains!), wrote more, and developed a new program I’m excited about.

What I Missed

I haven’t missed much, but there have been a couple trade-offs:

• Delayed news from people in my network. I sometimes hear about important updates from friends, colleagues, and clients later than I would have if I were on the apps more. I’ve simply handled that by reaching out when I hear the news.
  
• Missing online groups. I am a member of a couple online groups. These spaces have provided real connection and even led to friendships, clients, and collaborations offline. Being off the apps has meant being disconnected from the groups.

Lessons Learned

As with anything, there were moments where I realized my detox needed a little tweaking. Here’s a couple lessons I’ve learned along the way:

• “Hopping on to look at one thing”: Every now and then, I would tell myself I needed to open an app and look at something specific. And that often led to a scrolling (the apps were doing what they were designed to do). I learned there is no such thing as hopping on to look at one thing when it comes to social media. It is designed as vortex.
  
• Replacing one habit with another: At one point, I swapped social media for phone games. Same dopamine hit, same nervous system overload. I learned a detox only works if you’re intentional about what you replace it with.

What’s Next?

I don’t know if or when I’ll return to these platforms, but if I do, it’ll be with far better boundaries—starting with no apps on my phone. Everything will be done from my laptop.

In the meantime, I’m doubling down on nervous system care and energy healing, both of which have been instrumental in this process.

Thinking About a Detox? Here’s How to Start

If you’ve been feeling drained by social media, consider taking a break—on your terms.

Research shows that limiting social media to 30 minutes a day can significantly reduce anxiety, depression, and loneliness.

Signs you might need a detox:

✔ You feel overwhelmed every time you open an app.
✔ You spend more time scrolling than engaging in real life.
✔ You find yourself constantly comparing your life to others online.

Or you might be like me—watching your nervous system go from a gentle whisper to a full out scream.

Ready to Start? Here’s How:

• Set your intentions. Why are you doing this? A strong why will keep you from reinstalling by sundown.
• Tell people. Let friends, family, and clients know where to find you.
• Create boundaries. Decide what stays and what goes.
• Remove temptation. Delete the apps—they’ll still be there if you decide to go back.
• Fill the space with intention. You’ll be amazed how much extra time you suddenly have. Use it well.
• Check in with yourself. Notice how your mind, body, and emotions shift.

Final Thoughts

I definitely didn’t have a social media detox on my bingo card, but stepping away has been one of the best decisions I’ve made.

Whether you take a short break or a long one, I promise—stepping back from social media can help you reconnect with what truly matters and remember what it feels like to not have your nervous system constantly processing input from a screen.