The Blubber

Even with TikTok back online, many habitual users — some potentially addicted to social media — might still want to consider taking a break from their constant screen time.

Globally, an estimated 210 million people struggle with social media addiction, which can lead to mood swings, disrupted sleep, neglected responsibilities, an obsessive need for validation, and loss of interest in hobbies.

For instance, TikTok users often describe feeling unable to function without the app. Others compulsively check their social platforms throughout the day to monitor likes and views, spending countless hours glued to their screens.

Experts say breaking this cycle is possible with intentional steps — from designating phone-free time to logging out of social media apps altogether. “A lot of apps are designed using psychology research to maximize engagement and tap into the brain’s reward systems, which drives repetitive behavior until it becomes a habit,” said Erin Calipari, director of the Vanderbilt Center for Addiction Research, in an interview with Yahoo News.

But how do you break this habit?

Kia-Rai Prewitt, director of outpatient psychology at the Cleveland Clinic, suggests starting with a clear goal. “It’s important to define exactly how you want to reduce your phone use,” she explained. This could be as simple as avoiding phone use after work or limiting screen time to a set number of hours on weekends. Having someone hold you accountable can also be helpful, Prewitt added.

During her own digital detox, Prewitt logged out of her social media accounts to avoid notifications and reduce the temptation to check them. “I didn’t get alerts, so I had to go out of my way to open the app,” she said.

Another strategy is to keep phones out of the bedroom at night. Clinical psychologist Neda Gould, an assistant professor at Johns Hopkins in the Department of Psychiatry and Behavioral Sciences, told Yahoo News that this small change can create valuable distance from the device. “Otherwise, it becomes the last thing we use before sleep and the first thing we pick up in the morning,” she warned.

For iPhone users, enabling “Do Not Disturb” mode or setting app time limits in the device’s settings can help manage usage without the need to log out completely. Prewitt also recommended focusing on fewer apps at a time. “There’s always a new app, but limiting how many you engage with at once makes a difference,” she noted.

If those strategies don’t work, try treating your phone like a landline — keeping it in specific areas of your home and only using it at set times.