What if deleting social media wasn’t about missing out – but about getting your life back?
Five years ago, I made a decision that many people considered extreme: I deleted my social media accounts.
At the time, it felt like stepping away from something everyone else considered essential. Social media was where people connected, shared milestones, followed trends and stayed informed. Walking away seemed almost unimaginable.
Now, five years later, I can honestly say it’s one of the best decisions I’ve ever made.
This wasn’t about becoming anti-technology or believing social media is inherently bad. It was about recognizing that my attention, time and mental well-being were worth protecting.
In this episode of Vita with Alita, I share why I chose to leave social media, what I’ve learned since, and why creating intentional boundaries with technology can be one of the most powerful forms of self-care.
My Relationship with Social Media
Like many people, my relationship with social media started young.
I secretly created an Instagram account before my parents allowed it and throughout high school and university I gradually joined more platforms. Before long, checking notifications and endlessly scrolling had become part of my daily routine.
I didn’t question it because everyone around me was doing the same thing.
Then Apple introduced Screen Time.
For the first time, I saw exactly how many hours I was spending on my phone every week. The numbers were shocking. I wasn’t intentionally choosing to spend that much time online. It had simply become automatic.
Awareness was the first step, but it wasn’t enough to change my behaviour.
The Moment Everything Changed
The turning point came after watching The Social Dilemma.
The documentary explains how social media platforms are intentionally designed to keep us engaged for as long as possible. Every notification, recommendation and endless scroll is carefully engineered to capture our attention.
I remember realizing that these companies weren’t simply offering a service. They were competing for my time.
That realization made me ask myself a simple question:
Why am I willingly giving away one of my most valuable resources?
Before the documentary even ended, I deleted Facebook.
Soon after, the rest of my social media accounts followed.
What I Thought I Would Lose
One of the biggest fears people have about leaving social media is missing out.
What about friendships?
What about staying informed?
What about important life updates?
These concerns are completely understandable.
But what I discovered surprised me.
The people who genuinely matter in my life already know how to reach me. They have my phone number, my email, or I see them in person.
Today, I still use WhatsApp to stay connected with family overseas and maintain LinkedIn for professional networking but I use both intentionally rather than habitually.
As for the news, there are countless ways to stay informed that don’t involve spending hours scrolling through content designed to keep me online.
The Freedom I Didn’t Expect
The biggest change wasn’t simply reclaiming hours of my day.
It was letting go of the constant pressure to perform.
Social media often encourages us to turn ordinary moments into content.
Taking dozens of photos.
Choosing the perfect one.
Writing the perfect caption.
Posting at the “right” time.
Checking who liked it.
Wondering why another post performed better.
Over time, it’s easy for our sense of worth to become tied to engagement metrics rather than genuine experiences.
Today, I still take photos.
But they’re for me.
They’re reminders of meaningful moments – not content created for validation.
That shift has been incredibly freeing.
What the Research Says
While everyone’s relationship with social media is different, research increasingly highlights the importance of using these platforms mindfully.
A 2024 systematic review examining social media use among children and adolescents found that frequent use was associated with lower self-esteem, increased symptoms of anxiety and depression and poorer mental health outcomes. Platforms such as Instagram and YouTube appeared to have particularly strong associations with these challenges.
Importantly, the researchers also found that moderate, intentional use, especially when supported by healthy boundaries and positive relationships, can provide opportunities for social connection and emotional expression.
In other words, social media isn’t inherently good or bad.
Like many tools, its impact depends on how we use it and whether we’re truly in control of our habits.
You Don’t Have to Delete Everything
I’m not suggesting everyone should quit social media.
My decision worked for me, but everyone’s circumstances are different.
What I do encourage is asking yourself a few honest questions:
- Is social media adding value to my life, or mostly consuming my time?
- Do I feel better or worse after I use it?
- Am I choosing to open these apps, or am I doing it automatically?
- Is my online life supporting the life I actually want to live?
Sometimes the healthiest change isn’t deleting every account.
Sometimes it’s creating healthier boundaries.
Final Thoughts
Five years later, I don’t miss social media.
I feel more present, more connected to the people I love and more intentional with how I spend my time.
One of the greatest gifts we can give ourselves is ownership of our attention.
Because where our attention goes, our lives follow.
If social media is no longer serving you, it may be worth asking what your life could look like with a little more space, a little more presence and a little less scrolling.
Listen to the Podcast
Want to hear the full conversation? In this episode of Vita with Alita, I dive deeper into my personal experience of leaving social media, what I learned over the past five years and practical ways to build a healthier relationship with technology.
Frequently Asked Questions
Is quitting social media good for your mental health?
For many people, reducing or eliminating social media can improve mental well-being by decreasing comparison, reducing exposure to negative content and creating more time for meaningful offline activities. However, everyone’s experience is different. The goal isn’t necessarily to quit social media altogether but to use it intentionally in a way that supports your overall well-being.
Do you have to delete all of your social media accounts?
Not at all. While deleting my accounts was the right decision for me, many people benefit from setting healthier boundaries instead. This might include limiting screen time, unfollowing accounts that don’t make you feel good, turning off notifications, or taking regular breaks from social media.
How can I reduce my social media use?
Start by paying attention to your current habits. Screen time trackers can help you understand how much time you’re spending online. From there, consider removing apps from your phone, setting daily time limits, creating phone-free times during your day, or replacing scrolling with activities that genuinely help you recharge.
Will I lose touch with people if I leave social media?
In my experience, the relationships that matter most continue outside of social media. Friends and family can stay connected through phone calls, text messages, email, or messaging apps. While you may miss some updates, many people find that their real-life connections become stronger and more intentional.
What does the research say about social media and mental health?
Research suggests that frequent social media use can be associated with increased symptoms of anxiety, depression, lower self-esteem, and greater social comparison, particularly among young people. At the same time, moderate and intentional use can provide opportunities for social connection and emotional support. The key is developing a healthy relationship with technology rather than allowing it to control your attention.
Is social media always harmful?
No. Social media is a tool, and like any tool, its impact depends on how it’s used. It can help people stay connected, learn new skills, build communities, and access valuable information. The challenge is recognizing when social media is adding value to your life and when it’s taking more than it’s giving.