Social Media + Mental Health

By Emily Drago, Taproot Therapy Clinical Trainee

Our phones can be wonderful tools. They help us stay connected with loved ones, allow us access to endless audiobooks, podcasts, and music, and provide a world of information right at our fingertips.

Unfortunately, there’s also a downside, especially when it comes to social media and screen time. Excessive phone use can negatively affect our mental and physical well-being, and is linked to poor sleep, distorted body image, decreased attention span, and reduced face-to-face social interaction. Research shows that prolonged screen time, particularly in adolescents and young adults, is also associated with an increased risk of depression, anxiety, and other mental health concerns.

Even though many people recognize the need to cut back on screen time, making lasting changes can be difficult. If you’re looking to break the habit in order to reclaim your time and increase your focus, here are a few practical tips to help you get started:

1. Limit Screen Time Before Bed and After Waking

Grabbing your phone the moment you wake up and using it until you fall asleep can create a cycle of dependence. Try replacing these habits with healthier routines, like journaling in the morning to set intentions for your day, and reading a physical book at night to wind down without a glowing screen. Studies also show that the source of the first “dopamine hit” you receive in the morning is what your brain will seek out throughout the day. Therefore, if your brain’s first source of dopamine of the day is coming from your phone, your brain will seek out this form of stimulation, and the dependence will increase.

2. Set App Time Limits

Social media apps like TikTok and Instagram are designed to keep you scrolling. Use your phone’s built-in settings to limit time spent on these platforms, and gradually decrease that limit over time. You'll be surprised how much more time you free up.

3. Keep Your Hands Busy

Often, we reach for our phones out of boredom or habit—not because we genuinely want or need to. Find other ways to occupy your hands and mind during downtime. Try a fidget toy, or dive into a creative hobby like knitting, crocheting, or coloring.

4. Create Phone-Free Zones

Designate certain areas of your home or times of day as phone-free—like the dining table, bedroom, or during family time. Creating these boundaries helps you be more present in the moment and encourages healthier habits over time.

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