You wake up—check your phone. Sitting in your towel after a shower? Scroll time. Sunday night, too late to do anything, too early to end the weekend? You check your phone.
Let’s face it: phones and social media are addictive. Whether it’s diving into a new hobby, stalking your ex’s glow-up, getting lost in random memes, or, let’s be honest, “spying” on that friend’s vacation pics (we all do it!), we can’t help but love the content. Algorithms feed us exactly what we want—travel inspo, satisfying organisation videos, and quirky gadgets we didn’t know we needed.
But here’s the kicker: not having a phone can trigger a profound fear of missing out, while having one can stir up its own anxiety. So, where’s the balance?
A social media sabbatical—a chance to unplug and reconnect with yourself. It’s all about finding harmony between your online world and the real one. Achieving this break might look like taking time off work and not responding to messages, fully engaging in an experience, or picking up a hobby that doesn’t require tech. Whatever it is, it’s essential—and here’s why: We live in a time where being constantly available has become the norm. Everyone knows; everyone expects it. Sometimes, you check your phone seconds after checking it because you just never know when someone needs you.
Living in this state is physically, emotionally, and mentally draining. Disconnecting feels impossible when the culture we’ve created is one of constant expectation.
This isn’t going to be easy. It will require setting boundaries, saying no when necessary, and carving out time for yourself. But it’s totally worth it. Disconnecting allows you to reconnect with loved ones on a deeper level, notice body language in conversations, and experience a boost in self-image. Why? Because, let’s be honest, much of the content we consume doesn’t make us feel good. In fact, it often fuels those “I’m not doing enough” feelings.
And speaking of being “always on,” we’ve reached a point where being available 24/7 for work is expected. But here’s the twist: some countries are now passing laws about the “right to disconnect”—precisely when you can and can’t be contacted for work. It’s a real thing —legislation to protect people from endless work-related interruptions.
Mental health experts are increasingly advocating for breaks from social media, encouraging mindful media consumption due to our constant desire to stay connected—whether it’s with loved ones, the latest news, online shopping, gaming, trading, spying, etc. The pressure to stay in the loop, coupled with FOMO, often leads to overwhelming anxiety. This constant connection has also made us more prone to comparing ourselves to others, fuelled by the endless stream of content available. Digital engagements all contribute to this cycle of constant engagement, often making us feel poorly about ourselves. While we know not everything, we see online is the gospel, the psychological consequences of constantly being plugged in are undeniable.
Taking regular breaks can significantly boost mental clarity—something you might not even realise you need. We often feel productive while scrolling, shopping, gaming, or spying (oops!), but that constant multitasking and engagement can leave us burnt out and drained. You might argue, “But it helps me fall asleep,” and perhaps it does. But is the quality of that sleep really any good? When was the last time you felt a true sense of self-awareness and well-being?
A disconnect or social media sabbatical isn’t just a one-off thing—it should become part of your regular routine. Experts recommend disconnecting for a few hours each day, setting aside one day a week (if possible—I know, life can get hectic!), and taking a whole week off every few months. By making this a habit, you can stay balanced and avoid burnout. The key is consistency. Even if you can’t fully commit to the recommended timeframes, taking smaller, regular breaks from your phone and social media can still make a significant difference in the long term.
Although it’s undoubtedly the best time to be alive, with all the conveniences and opportunities we enjoy, it’s important to carve out time for what truly matters—personal relationships and living in the moment.
Find that balance between the digital world and the real one because by being present offline while staying connected online in healthy doses, you can experience the best of both worlds without sacrificing your peace of mind or well-being.
Remember, the world will keep spinning, but your time and energy are yours to prioritise.