What Finally Got Me to Delete Social Media from My Phone

What Finally Got Me to Delete Social Media from My Phone

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For years, I’d spend several hours a day scrolling through social media on my phone — while lying in my bed, watching TV, commuting on the subway, waiting in supermarket lines, and pretty much any other chance I could. This ritual was negatively affecting my mental health, and I’d often experience feelings of jealousy, anxiety, inadequacy, and, most of all, depression. (And once I’d feel depressed, I’d crave a distraction, which created an endless cycle of scrolling.) This isn’t a far-off notion either, as studies have shown there’s a link between doomscrolling and anxiety, stress, and depression.

Because of how negatively this was affecting me, I’d take temporary social media breaks while on vacations (which always felt amazing) to allow me to fully disconnect and enjoy my trip. But about 10 months ago I decided to take a more drastic approach. I deleted my most addictive social media apps — TikTok, Instagram, Facebook, and X (formerly known as Twitter) — from my iPhone entirely. Deleting social media from my phone for almost a year was not without its challenges, but doing so has been such a benefit to my mental health. Here’s how I made it work for me.

How I Deleted Social Media from My Phone for 10 Months

It’s been 10 months without social media on my phone, and I’ve benefited in a number of ways: I feel noticeably less depressed; my sleep has improved because I’m not doomscrolling right before bed; and I have more time to spend on hobbies, reading, and even other phone apps that don’t make me feel so bad. 

I’m no expert, but from my experience I learned that the best way to make this work is to be gentle on yourself when you feel the need to check social media (whether on the computer or temporarily downloading an app). I had to access social media for work purposes, and going completely cold turkey and deleting apps permanently felt intimidating (and frankly unsustainable in the long run). Below are five tips that have helped me keep off the apps for almost a year.

I put other just-for-fun apps on my phone to replace social media.

Research shows that spending time on social media releases dopamine (and the levels tend to plunge when you sign off, which is part of what makes opening those apps so appealing), so I knew I wanted to put some apps on my phone that could scratch the itch of playing around on my phone — without the troubling side effects I experience from social media. My favorite alternative apps are as follows: 

I always carry a book with me.

It’s now second nature to always throw a book in my bag so I have something to keep me occupied other than my phone when I’m on the subway or in waiting rooms.

I picked up other crafts and hobbies.

I’ve picked up new crafts and hobbies, including sewing, watercolor painting, drawing, and playing chess. When I’m home and have the urge to scroll, I try to reach for one of these activities instead.

I re-download social media apps when needed, and then delete them immediately.

Occasionally, I re-download Instagram and delete it right after I’ve done whatever posting I need to do. This approach has come in handy plenty at work, and a handful of times for personal reasons. A recent example is when Taylor Swift announced her engagement on Instagram — that was a can’t-miss day on the app if I ever saw one!

I still check social media on the computer. 

My social media dependency was at its worst when I was on my phone, so I still check it on the computer occasionally. When I open Instagram, Facebook, TikTok, or X on my laptop, I usually get bored within a few minutes and close it. The scroll just isn’t as satisfying on desktop as it is on mobile, so whenever I want to peruse social media on my computer I don’t give myself a hard time. 

The Benefits of Deleting Social Media from My Phone

Over the past 10 months, I’ve used the time that I used to spend scrolling social media on my phone to do so many other things: read tons of books (and log them on Goodreads), upcycle a few pieces of clothing with my sewing machine, and practice a lot chess. According to my stats on the Chess.com app, I’ve played 1,482 games in the past year, and my ratings (although still meager) have gone up in the three main game categories.

Compared to the many hours I used to spend scrolling through phone apps that left me feeling bad, my screen time has gone way down in the past year (the Peacock app skews the data a bit, because I fall asleep listening to sitcoms from Peacock every night, with my phone face down). Deleting social media from my phone has been great for my sleep, self-esteem, mood, and overall mental health, and I can’t see myself going back to my old routine anytime soon.

If you (or someone you know) are struggling with mental health and need support, visit one of the following websites below or call any of their helplines:

The 20 Best Home Finds from Amazon’s Very Merry Deals Event

The 20 Best Home Finds from Amazon’s Very Merry Deals Event

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Now that the holidays are in full swing, you’re almost at that point in the year when you can take a deep breath and finally relax. Depending on what you celebrate, there’s likely just one holiday left before it’s time to usher in 2023. You’ve made it through Thanksgiving and Black Friday, completed your gift shopping, and hung your stockings with care. What could be left? Well, now’s actually the prime time to head to Amazon and check out their end-of-year sale. The Very Merry Deals event is basically like Cyber Week 2.0. There, you’ll find incredible discounts of up to 75 percent off on everything from the latest tech gadgets to the most coveted countertop appliances. In an effort to make your search run more smoothly, we’ve presented you with 20 of our favorite picks in a variety of shopping categories. So stock up now, and prepare to receive many more exciting packages even after Christmas has concluded.

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I Tested the Tesla of Smart Ovens — And It’s as Impressive as It Sounds (Plus, It’s on Sale for Prime Day!)

I Tested the Tesla of Smart Ovens — And It’s as Impressive as It Sounds (Plus, It’s on Sale for Prime Day!)

We independently select these products—if you buy from one of our links, we may earn a commission. All prices were accurate at the time of publishing.

Like many children of the late 90s and early aughts, my Easy-Bake oven was my life. A child of the new millennia, I was instantly enamored by this piece of tech that allowed me to take cooking into my own tiny hands and create sweet treats in minutes. So, you could imagine my delight when I came across a device some 20 years later that seemed to improve upon this idea across the board by allowing you anything (breakfast, lunch, dinner, or dessert) with the touch of a button. I’m talking about the Brava Smart Oven. Like most smart ovens, the Brava was designed to make cooking fun, easier, and faster. But does it live up to the hype? How hard is it to use? And most importantly, is it worth the $1000+ price tag? After months of testing and dozens of recipes made, dear reader, I’m happy to say this device is the real deal. The best part? It’s on sale during Prime Day, which ends tonight!

So what makes this smart oven different from the rest of the smart ovens on the market today? One word: light — as in it cooks with light. No, seriously. I’ll be the first to admit that when I first heard this, I cocked my head like a confused puppy. Let me break it down: using a combination of both infrared and visible light (courtesy of the device’s six halogen lamps), the Brava cooks with light, heating up in seconds and cooking anything you throw at it in record time. Able to work as an oven, toaster oven, slow cooker, steamer, air fryer, dehydrator, frying pan, sous vide, and grill, it’s designed to be the ultimate easy-to-use all-in-one device thanks to its intuitive touch screen controls and a library bank of recipes that is constantly being updated with new and exciting dishes (don’t worry, you’re not beholden to these recipes; you can customize them and add your own, too!)

To say I was excited to put this sleek, Jetsons-eqsue device to the test would be an understatement — I checked my package room with bated breath waiting for it to arrive and unpacked it with glee. There are a bunch of things that attracted me to the Brava Oven, with one of the main things being its versatility. As someone still building out their kitchen setup, my appliance collection was pretty sparse, so finding a device that could combine all these functions into one not only seemed cost-efficient but small-space friendly (a must for my studio apartment). Now for the fun part: the cooking.

A couple of days after receiving it, I dedicated a day to cooking solely with my Brava. Alongside the oven, I got the sheet pan, a glass pan, and an egg pan so I figured I’d start with something simple for breakfast to get familiar with the device: eggs and toast. After placing the bread and egg on their respective pans, I tapped the “egg sandwich” recipe, chose my desired egg hardness level, and let it do its thing. Not even five minutes later, I had a perfectly fried egg and crisp toast ready to be plated — minus the fuss.

While doing my research on the Brava, I found the most magical promise of this device to be that thanks to its Pure Light Cooking technology, it could cook multiple foods at the same time at different temperatures, each to perfection. This meant I wouldn’t have to worry about adjusting the temperature or pulling out extra pots and pans to cook an entire meal. It seemed impossible, so for my next test, I decided to go all in with something I personally find to be the trickiest to cook: salmon.

Attempting to recreate an image I saw on the company’s site, I put together a meal consisting of two pieces of salmon, green beans, and fingerling potatoes. Following the machine’s preset recipe instructions (but jazzing it up with some of my own spices), I placed each item on its own part of the sheet (each pan comes divided into three sections) and crossed my fingers. To my utter shock, it worked perfectly. The salmon? Tender and flaky. The green beans? Crunchy and delicious. The potatoes? Crisp on the outside, soft on the inside. I was flabbergasted.

The last test was dessert: chocolate chip cookies. While I could always crank up my conventional oven to cook up a batch of cookies, I was really interested in trying it out in the Brava for two reasons: to make a smaller batch and to prevent heating up my apartment on a hot summer night. After putting together my mother’s secret recipe (sorry, can’t share it), I placed them in the Brava, put it in Bake mode (where you manually set the time and temperature like a regular oven), and waited for my cookies — oat milk in hand. They came out at about the same time as they normally would in a regular oven and were exactly how I like them, crisp and chewy. Yep, I was sold.

Now you’re probably saying to yourself, “Sarah, why would I need this oven when I have a perfectly good oven in my kitchen?” to which I would say two things: time and space. For me, time is precious and while I do love a big cooking extravaganza, there are days when I want to do anything but spend hours in the kitchen cooking, monitoring my meal, and cleaning up. With the Brava, cooking on crazy days is less laborious and, for the most part, foolproof (I’ll never make better salmon than my Brava does). It also provides me with the opportunity to save so much space by not having to invest in extra kitchen appliances for my home, which honestly would’ve been just as expensive of an investment. Having a true all-in-one appliance is a game-changer.

Sarah M. Vazquez

SEO Commerce Editor

Sarah writes about all things shopping for Apartment Therapy, The Kitchn, and Cubby helping you find the best deals and the best products for you and your home. A Brooklyn-born Jersey Girl, she loves a good playlist, a good bagel, and her family (but not necessarily in that order).

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