I deleted social media apps from my phone Sunday night. It’s not something I planned to do right until I realized how reliant I’d become on something that distracted me and made me unhappy. When I realized how addicted I was to social media, I decided it had to go. Now, I’m experiencing what I assume is dopamine withdrawal. It’s not pretty.
Why I Deleted Social Media Apps
Did you know that the average person spends just more than two hours a day on social media? In that way, I guess what I saw as a problem was actually pretty average.
I was spending about 2.5 hours a day on social. This time was spent between all my favorite apps, but mostly only Facebook, which actually is one of my least favorite social media outlets.
But I’m not sure it was the time spent that mattered so much. What really became obvious to me was how distracted I was. I would sit in the family room staring at my phone instead of talking to my family. I wouldn’t hear my husband ask me questions. I was missing out on being present because I was busy documenting, posting, and talking to people who were far less important to me than those in front of me.
And you know what else? It was pissing me off. I found myself frequently irritated or complaining about something I saw on social media. Something that had nothing to do with me or was far removed from my daily life.
In other words, I was distracted and irritated by stuff that I probably shouldn’t even have known, let alone cared about. That makes no sense! I needed a solution.
The solution I came up with was to delete the social media apps from my phone.
Let me clarify. I did not give up social media. I don’t need y’all looking up my accounts and giving me grief. I honestly don’t have the option to delete some social mediums because I post to and monitor them for work. But I’m not sure I’d completely delete social, even if I could. I get positive things out of it, like keeping up with loved ones I don’t see regularly.
But by deleting the apps from my phone, I’m attempting to take control of my time and attention. So far, I don’t feel like I’m missing a thing. Well, except dopamine…
Dopamine Withdrawal is Real
The first day I deleted social media apps from my phone, I noticed myself habitually trying to click where the Facebook icon used to be. It was more annoying than anything. Still, I felt proud of myself.
But the second day… Oh. My. Goodness.
I was a bear cub by that second day.
That’s when I realized I was having dopamine withdrawal.
You see, social media triggers the release of dopamine, a “feel-good” neurotransmitter in the brain. This happens when you get a like or comment, connect with someone else on the medium, see something you like, or are surprised by what comes up next.
Think about it: If you’re active on multiple social media outlets like I was, that’s a ton of dopamine hits every day just from scrolling.
While you can’t be diagnosed with dopamine withdrawal, that doesn’t mean it’s real. There are a lot of things that aren’t official diagnoses that 100% exist. Dopamine withdrawal is one of them.
What Are the Symptoms of Dopamine Withdrawal?
Symptoms are exactly why I know dopamine withdrawal is real. It may not be a medical condition or an official diagnosis, but it’s definitely something you can feel.
Symptoms of dopamine withdrawal include:
- Depression, sadness, or emptiness
- Fatigue or lack of motivation
- Irritability or restlessness
- Difficulty focusing
- Anxiety
- Sleep disruptions
- Headaches or body aches
For me, I’m annoyed and feel like I’m not sure what to do with myself. So, that third bullet point is present for sure. Know what I decided to do? What I do best — research and write.
How to Manage Dopamine Withdrawal
Here’s the thing: I think this whole no social media on my phone is a good thing. So, what am I going to do instead of scrolling Facebook, talking about books on Threads, or watching TikToks? How am I going to get the dopamine I want and need in healthier ways?
Here are some ways to manage dopamine withdrawal that make sense to me:
- Gradually Reduce Usage. Maybe going cold turkey wasn’t the best option, but I didn’t trust myself to moderate my social media usage with those apps right there, all the time. I’m still checking my social. I’m just doing it a few times during work breaks. What I’m noticing is that I’m looking at fewer mediums because I’m not making that habitual tour of my apps. Also, I realize I’m not missing anything when I check it.
- Engage in Healthy Activities. Exercise, meditation, or hobbies can naturally boost dopamine. As you know, reading is one of my favorite hobbies. I’ve already noticed that I’m reading even more without social media at my fingertips. While being on my Kindle app nonstop isn’t helping my screen time, I still feel like I’m using my devices in a better way.
- Connect Socially. I have a lot of friends I text nearly every day outside of social media. I’m still connecting with them via text or phone. It helps me stay socially connected and not feel lonely.
- Be Patient. I’m trying to be patient and show myself some grace. I knew I was addicted to social media, and this would take some time. I didn’t expect to be a total grouch, but I probably should have. I’m trying to give myself some grace and celebrate the wins.
Positive Ways to Replace Dopamine
Here’s the thing. Dopamine itself isn’t bad. It’s probably negative that I was getting so much of it. It’s absolutely a problem that I was getting it from something negatively impacting me and the people around me. So, how am I going to get dopamine in positive ways while weaning myself off of so much social media? I have some ideas.
Exercise
Exercise is like the leafy green of life. It’s so good for you in every way, even if you don’t love it. I already focus on getting at least 40 minutes of exercise a day. I’m going to keep doing that to get those positive benefits, including dopamine.
Mindfulness
You may remember that I told y’all I was going to be more mindful in 2025 anyway. So, I’ve been doing some deep breathing several times a day, journaling, and really focusing on gratitude, including my daily gratitude texts and recognizing glimmers. Really savoring those little moments, like when the warm shower spray hits my face for the first time or that first sip of coffee in the morning, gives me an excellent hit of dopamine.
Bonding
Texting with friends, watching a TV show with my husband, and cuddling the dog are all ways I feel good about spending my time… so much more so than seeing what nonsense that girl I went to high school with is posting now. This type of bonding never feels ick or leaves me unfulfilled.
Music
I’m a couple of paragraphs away from putting Taylor Swift on the Sonos speaker and dancing around the kitchen. I kinda can’t wait. I love music. It always lifts my mood. I see a lot of listening to music in the upcoming weeks.
Sunshine
Everything about sunshine makes me happy. Yes, it’s like five degrees here, but that doesn’t keep me from sitting in the chair by the window and reading a book while the sun streams in. I’ll be opening up that sunroof and walking outside every chance I get.
To-Dos
Getting things done helps with a little boost of dopamine. Whether it’s decluttering a drawer or marking something off my to-do list, I’m going to do my best to take a moment to recognize tasks as I complete them.
What’s Next?
What’s next for me and this whole social media thing? I really don’t know. Right now, I’m just trying to break the chains. Then, I’ll see. I don’t think I’ll have every social media app off my phone forever. But I’m not going to reinstall them until I can trust myself to use them in a way that’s healthy for me.
As far as this glass-half-empty attitude I’m sporting… it’ll go away. Until then, I’ll just keep on doing my best, right?
