How to Cure Your Social Media Addiction

Subtitle: How I went on a 5-week detox and reclaimed my time

Published: May 22, 2025

Know Your “Why” – Why I Went on a Social Media Detox

Before jumping into how to do a social media detox, I believe it’s more important to first understand why social media addiction is a problem — for you personally.

Here’s my backstory on life before social media and what led me to go on a 5-week detox. Hopefully, it helps you reflect on your own habits and discover your “why.”

Want to skip the backstory? Click here to jump to the step-by-step guide.

Life Before Social Media

Growing up in Nigeria between the ages of 11 and 15, I didn’t have a proper smartphone or access to unlimited, high-speed internet. And honestly? That was a blessing in disguise.

I was a curious, hands-on kid — fascinated by tech, electronics, and farming. I’d tear apart broken chargers, flashlight and home appliances just to see how they worked. I planted beans, built chicken coops for my chickens, raised catfish, and even kept snails. I played outside with neighbours, created stuff, and actually felt present.

Because I didn’t have Instagram, TikTok, or YouTube in my pocket, I was often bored — and that boredom led to creativity, curiosity, and real-world memories.

When It All Changed

Things shifted around 2020 during the COVID-19 lockdown. I had more free time, a new smartphone, and cheap mobile data — and like many people, I started living online.

TikTok, YouTube, and endless scrolling filled the empty hours. Then I moved to the UK in 2021 and gained access to fast, unlimited internet — and that just took things to the next level.

Realizing It Was a Problem

In 2022–2023, while doing my A-Levels, it hit me: I was addicted.

I wasn’t getting enough sleep. I’d lie in bed for hours on TikTok. I was procrastinating more and progressing less. My attention span, energy, and academic performance all suffered.

I knew I needed a reset. Throughout 2023–2024, I experimented with different ways to regain control — from books to YouTube productivity gurus to mindset shifts. I reduced my screen time gradually, and by early 2025, I committed to a full 5-week social media detox.

The results? Game-changing. I reclaimed hours of my day and could finally focus on what really mattered.

Should You Go on a Social Media Detox?

Now that you’ve read my story, here are some questions to help you figure out if you need a detox too:

Do you spend hours on social media every day but gain little from it?
Do you check social apps impulsively whenever you feel bored or anxious?
Is social media keeping you from studying, working, or being creative?
Are you putting off real-life goals or relationships because you're distracted online?
Do you struggle to go even a few hours without checking your phone?

If you answered yes to most of these, this guide is for you.

Note: If you're using social media for a profitable business or making real income from your content — this guide may not fully apply. But even then, managing screen time is still essential.

Step-by-Step: How to Do a Social Media Detox

You might think the best way to detox is to delete everything and go cold turkey. That works for some, but most people relapse. Instead, I recommend a Progressive Detox — inspired by a concept in fitness called progressive overload (gradually increasing difficulty to build strength).

Step 1: Prepare with a 2-Week “Weaning Off” Period

Turn off all social media notifications – Let you decide when to use the app — not the app itself.
Delete all social media apps, but use the web version only – Web versions are less addictive, less sleek, and harder to stay on for hours.
Apply screen time restrictions – Use built-in phone features to limit usage to a strict daily allowance.
Designate guilt-free time slots – For example: Only use it after studying or doing something productive, right before bed or after waking up.
Turn on Grayscale mode – This makes your phone less colourful and less stimulating.
Use friction-adding apps like One Sec or Opal – These make opening social media apps less impulsive and more intentional and blocks access to them.

Step 2: Go Full Detox Mode

Block access using tools like Cold Turkey or Freedom(for PC)
Tell your close friends you're doing a detox (optional but helpful for accountability)
Choose your detox length: I recommend a 30-day challenge to start. At the end, re-evaluate your relationship with social media.

Final Thoughts

A social media detox isn’t about hating technology — it’s about taking control. It’s about reclaiming your time, focus, and peace.

If you feel like your attention is constantly hijacked, or that you’re drifting from your goals, try this detox. It helped me — and it just might help you too.

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