Limiting Social Media Use for Teens

U.S. teens spend more than eight hours a day on screens, and there’s growing concern over how social media and large amounts of screen time per day may be affecting their mental health. Now, a new study published by the American Psychological Association validates what some parents have experienced when their teenagers cut back: they seem to feel better about themselves. Perhaps you’ve seen this in your own kids when they return from summer camp where phones are not allowed. They seem more at ease and less moody with the decrease in screen time.

A team of researchers decided to test whether slashing time on social media platforms including Instagram, TikTok and Snapchat would improve body image. They recruited a few hundred volunteers, aged 17-25, all of whom had experienced symptoms of anxiety or depression — which could make them vulnerable to the effects of social media. Half of the participants were asked to reduce their social media to sixty minutes a day for three weeks. The other half continued to use social media with no restrictions, which averaged about three hours per day.

The researchers gave the participants surveys at the beginning and end of the study, that included statements such as “I’m pretty happy about the way I look,” and “I am satisfied with my weight.” Among the group that cut social media use, the overall score on appearance improved from 2.95 to 3.15 on a 5-point scale. This may seem like a small change, but any shift in such a short period of time is striking, the authors say. How do we adapt to this new world in a way where it wouldn’t negatively impact us or control us? Here are some ideas to try.

1. Turn off notifications and set limits on use of social media apps. If your intention is to limit social media to an hour a day, start by tracking your time on each app. The iPhone has a screen time tracker that lets you know how much time you spend on apps and websites, as well as how often you pick up your device. Smartphones allow you to set limits for individual apps to help with managing use. Also, you can turn off your social media notifications so they don’t show up on your home screen, and set a daily downtime in your device settings.

2. Curate your social media feed to limit content that makes you feel bad. Instagram and TikTok are filled with idealized images of bodies. Filters can help people appear slimmer, more tan or wrinkle-free. “The algorithm is pushing body-centric content to you because that’s what sells,” says Lexie Kite, co-author with her twin sister of More Than a Body: Your Body is an Instrument, Not an Ornament. She says social media platforms can amplify harmful cultural messages — especially for girls and women — that they are most valued for their beauty and sex appeal. So, it’s up to the user to push back. “Be incredibly mindful, as you scroll, of how each creator, each image, each account makes you feel,” Kite says. If a post or story makes you feel uncomfortable or less-than, make a choice to mute or unfollow. “That’s what I do,” Kite says. “You are the only one who can curate your feed.”

3. Use the time you were giving to social media to invest in real-life activities instead. This may sound obvious, but seeing your friends on social media is not the same as spending time with them. So, make some plans to connect with friends in real life. The same goes for self-care. Thai says she’s been taking a break from social media, which began as a New Year’s resolution. Doing something fun can help improve your mental health, so cutting back on social media use and doing something enjoyable may lead to a bonus benefit.

4. Connect with people who share your interests and values. The world is filled with interesting people doing remarkable things. Social media can be a more positive place for teens or adults when you connect with people who share your interests and post inspiring ideas or stories. Kite says she unfollows people who make her feel uncomfortable, “and I replace them with activists.” She’s curated her feed to be a blend of humor and advocacy – connecting with like-minded people “who are making fun of the sexist, objectifying media landscape we all live in,” she says. “It makes social media fun to use.”

Allison Green
Boston Tutoring Services