You picked up your phone to check one notification… and suddenly it’s been 45 minutes, your thumb hurts, and you feel worse than when you started. Sound familiar? If you’ve ever caught yourself spiraling through Instagram stories or TikTok rabbit holes before bed, you’re not alone. The constant scroll can quietly chip away at your energy, focus, and even your mood.
That’s why taking a social media break—even a short one—can be one of the most powerful forms of self-care. And no, you don’t have to move off the grid or give up your phone forever. A simple digital detox can help you reset your habits, reclaim your time, and reconnect with what really matters. This guide will walk you through exactly how to unplug in a way that fits your lifestyle—and feels good.
This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting PILATESBODY by Kayla, making the content you see on this blog possible.
One of the biggest signs you need a break? You’re constantly comparing your life to someone else’s highlight reel—and feeling like you’re falling short. Over time, this can sneakily chip away at your confidence, happiness, and even your self-worth. According to a Harvard Business Review article, higher Facebook usage is directly associated with a decline in mental well-being.
What starts as a few harmless swipes can leave you feeling overstimulated and burnt out. The endless stream of content—opinions, ads, drama, and news—can overload your nervous system, especially if you’re already juggling a full plate.
If your “quick scroll before bed” turns into an hour of mindless swiping, your sleep can suffer. Blue light disrupts melatonin, and mentally stimulating content makes it harder for your brain to wind down—leaving you groggy and unfocused the next day. The Sleep Foundation notes that late-night social media use can significantly interfere with both sleep quality and duration.
This one hits home for me. When I spend too much time looking down at my phone or sitting with poor posture while scrolling, I feel it in my neck, upper back, and shoulders. That tech-neck tension is real—and it adds up fast. Taking a break often brings quick physical relief, especially when you move your body more. This upper back foam rolling routine has been my go-to when there has been too much screen time.
You might notice yourself feeling short, irritated, or just emotionally disconnected from the people around you. Ironically, the more time we spend staying “connected” online, the more we lose touch with what’s happening in front of us. That’s your sign to unplug.
Taking a break from social media isn’t just about logging off—it’s about what you gain in return. Once you unplug, these benefits start showing up quickly in everyday life:
More focus, less distraction. Without constant pings and scroll sessions, your mind has space to think clearly. You can actually finish a thought (or a task!) without being pulled in ten different directions.
Deeper sleep and better rest. Powering down earlier in the evening helps your body and brain relax. Without blue light and mental stimulation before bed, you’re more likely to fall asleep faster and wake up refreshed.
Stronger, more present relationships. I’ll never forget when my daughter asked my husband, “Daddy, why are you always on your phone?”—and then turned to me and said, “Mommy, can you put your phone down and watch me?” That one hit me hard. Putting the phone down means showing up fully for the people you love.
A better mood and more confidence. Constant comparison drains your joy. I’ve definitely found myself mid-scroll, questioning my business or my progress. But when I step away, I remember what really matters—my path, not someone else’s highlight reel.
Time and energy for what lights you up. Whether it’s Pilates, organizing your space, or simply breathing fresh air on a walk, disconnecting gives you bandwidth for what truly fills your cup.
“Stepping away from my screen helped me step back into my life.”
— Julie from P&W Designs
You don’t have to disappear from the internet to feel better—you just need better boundaries. Here are five ways to step back from social media without feeling like you’re missing out:
Here are some real-life ideas that feel way better than being glued to your screen:
“Taking regular breaks from social media creates space to practice body awareness—a cornerstone of sustainable wellbeing. At Gradual Shifts, we guide clients to replace mindless scrolling with ‘well checks,’ noticing physical sensations and emotional responses that provide valuable information about self care needs and boundaries.”
— Cally from Gradual Shifts
If a full detox feels like too much, start here:
Day 1: Check your screen time + unfollow 5 draining accounts
Day 2: Take a 30-minute phone-free walk
Day 3: One screen-free hour before bed
Day 4: Swap scrolling for journaling
Day 5: Silence non-urgent notifications
Day 6: Create a phone-free morning routine
Day 7: Reflect—how do you feel now?
📣 Let me know if you try this challenge! Tag me, DM me, or share your biggest takeaway—I’d love to hear what shifts for you.
A social media break is a short or extended pause from all social apps like Instagram, Facebook, or TikTok to reset your mind and reconnect with real life.
They help reduce anxiety, stop the comparison spiral, and give you more presence in your day-to-day life. You will build more meaningful relationships and tap into what is really important in your life.
Emotional exhaustion, poor sleep, short temper, mental health decline and constant comparison are all common signs.
Start small—24 hours or a weekend. Pew Research reports that most U.S. adults use social media daily, so even short breaks matter.
Set boundaries. Batch your content. Protect mornings and evenings from scroll-time. You can still unplug without disappearing.
Want to make your social media break feel even better? Here are a few of my favorite Amazon finds to help you unplug, relax, and recharge!
You don’t need a digital cleanse or a tech-free retreat—you just need a little intention. Whether it’s muting one account, reclaiming your mornings, or completing the 7-day challenge, even small steps can create powerful shifts in your mental space, mood, and energy.
Less noise. More clarity. Less scrolling. More you.
I’d love to hear if you try it—comment, tag me, or shoot me a message.
Your Friend & Pilates Expert,
Kayla Brugger
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand
Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.
