I Quit Social Media for a Week
What would happen if you quit social media for a week? No mindless scrolling, no distracting notifications, no wasted time. I hit the pause button and discovered more about myself in one week than in years of being online.
Why did I do this?
I felt social media was holding me back. It was distracting me from my blog, health coaching school, and career. What I needed most was more time. By stepping away from social media, I hoped to reclaim time and focus on the areas of my life that mattered.
I have already tried deleting everything from my phone in the past. It wasn’t enough, I’d just check them on my laptop instead. Which social media apps were stealing my time? The two biggest culprits were Instagram and YouTube.
With Instagram, I’d scroll mindlessly on my laptop, especially when I hit a tough problem while studying or working on this blog. Instead of letting my thoughts process or brainstorming solutions, I procrastinated by scrolling.
YouTube was a big waste of time. I’d watch it while eating, which would turn into watching more videos after I was done. Given my love for watching sports highlights, I knew this would be the hardest part of the challenge.
Here are the rules I set for this challenge:
One week long
No social media-like apps or websites (Instagram, Facebook, YouTube, Twitter, Netflix, Snapchat, TikTok, etc.)
Podcasts without video were allowed (only while driving or doing chores)
Allowed myself to watch two Washington State basketball games on TV
This might sound impossible. But the long-term benefits of the challenge far outweigh the short-term temporary discomfort. Now that the challenge is over, let me break down the benefits and changes it brought me.
Clearer Sense of Direction 📈
I didn’t expect this, but it turned out to be one of the most pleasant surprises of the challenge. When I came home from work all tired, I had no choice but to read, work on school, brainstorm blog ideas, or think about my future career. Everything became clear—it was right before me, showing exactly what I needed to start working on.
Before the challenge, I would’ve made dinner and watched YouTube. Feeling tired and full, I put everything else off and watched more until bedtime. The tasks that needed my attention stayed in the back of my mind, pushed aside as secondary priorities. They didn’t come to the surface. But this time, they were right in front of me. Also, I didn’t feel as tired as before. Once I started working on things that truly mattered, momentum was built. Everything became clearer, and I felt energized as I followed this path.
If you’re feeling stuck, overwhelmed, or unsure where to start, this week-long challenge can help. By cutting out a major distraction, it clears the way for you to tackle the tasks and goals you’ve been avoiding.
More Time ⌛
This was the most noticeable change I experienced during the challenge. The days felt longer. Before, I always felt like there wasn’t enough time, with days slipping away in a blur. When you’re forced to be present, time seems to slow down.
Eliminating the endless overhead of scrolling through Instagram or watching YouTube gave me so much time back. With how often we check our phones—this wasted time can easily add up to hours. Without these distractions, I finally got ahead with tasks I’d struggled to keep up with, especially school and blogging.
Time is our most precious resource because we can’t get it back. However, we can reclaim it for the future by making small, intentional changes like this challenge. It might just be the best long-term investment you’ll make.
Better Focus 👁️
Before this challenge, I often got sidetracked by random ideas. I’d think of a funny video I hadn’t seen in a while and look it up on YouTube. Or I’d give my mind a “break” after 30 minutes of work by scrolling Instagram. The problem was, that these activities weren’t giving my mind a break, they were overstimulating it. Trying to focus again after a YouTube or Instagram “break” was much harder than if I had simply rested in silence for a few minutes.
With this challenge, I didn’t have the option to reach for social media. Instead, when my mind felt tired, I would step away and let my thoughts wander until I was ready to refocus. Over just a few days, I noticed my attention span growing stronger. What areas of your life could you improve if you gave yourself this power, this untapped ability to focus, that’s waiting to be built within you.
A Calmer Mind 🧠
During this challenge, I experienced moments of peace. With fewer distractions, I became more aware of the constant chatter in my mind. Over time, that chatter started to fade.
A few times, while eating or sitting quietly, my mind went completely still, and a deep sense of calm washed over me. It was a peaceful clarity I hadn’t felt in years. The usual background noise of anxiety and constant planning for the future was fading. I was just there.
Even at work, there were moments with no racing thoughts, just stillness. A calmer mind allows us to make better decisions and focus on what truly matters. Imagine how different life could feel if you weren’t constantly pulled in different directions by fleeting thoughts and distractions.
Social Connections 👫
As an introvert, I was surprised to find myself making more social connections during this challenge. Normally, I’d retreat to my room to watch YouTube while eating. Without that option, I ate in the living room, which naturally led to more conversations and time spent with my roommates.
This simple change gave me a greater sense of belonging and made me feel more at home. Building a sense of community where you live is always worthwhile. It can make a big difference in how connected and supported you feel.
Greater Relationship With Food 🍽️
When you’re not distracted by videos, podcasts, or other noise while eating, you start to think about your food. I thought about the animals I was eating and felt deep gratitude, grateful to be nourished by another being. I also reflected on how lucky I am to be alive and not on the other end of that exchange.
This experience filled me with appreciation, not just for the food, but for the freedom and opportunities I have as a human being. It made me realize how precious life is and how important it is not to waste it on meaningless distractions. Being human is a gift, and staying off social media can help you use that gift to its fullest potential.
We could have been born into entirely different circumstances, like the animals that sustain us, but we weren’t. So let’s make the most of the opportunities we’ve been given.
Final Thoughts
Quitting social media for a week opened my eyes. I had more focus, felt calmer, and found time to work on the things that truly mattered. Tasks that once felt overwhelming became manageable, and I felt more connected to the people and world around me.
The biggest surprise? How simple this challenge is and how quickly it takes effect. Just step away from social media and your life changes immediately. In just one week, you'll slow down time, get more done, and gain a clearer sense of direction.
So, if you're feeling stuck, distracted, or pressed for time, try it. A week away might be all you need to reset and see what’s important. You've got this.
"We’re easily led to desire distractions because we desire distraction itself. It helps us forget life’s troubles. But in doing so, it also prevents us from fixing them." - Gurwinder Bhogal
