Tag: #MindfulScrolling

While the problems caused by social media on human relationships are real and concerning, it is equally important to understand that we are not powerless. Social media is a tool, and like any tool, its impact depends on how we use it. When used with intent, it can provide value to our relationships rather than detract. In the second part of the article, we will introduce useful solutions, researched practices, and mindful habits to establish as we reconnect those human interactions in the digital space. 1. Make “Tech-Free” Places/Times and Limit Use One way to easily get back in-person interactions is by simply unplugging, which, by the way, also may involve managing screen time, especially at important moments. We have already talked about limiting app use, and enforcing daily limits has become very easy to do, as many apps can be monitored through phone settings, and other apps such as Moment or Digital Wellbeing. Select physical spaces (e.g., dining table or bedroom) or periods (e.g., 8 PM-10 PM) as tech-free zones. These rules encourage people to take some uninterrupted time with family, friends, or partners. A 2022 Harvard study reported that couples who adhered to “no phone during meals” guidelines rated satisfaction with their relationship 34% higher than those who did not. People could take some time to find ways to actively connect with people rather than passively scrolling. People can take their interaction to a more meaningful level: instead of just ‘liking’ a friend’s photo, ask them how they are doing. Use voice notes, set up video calls, and try to meet face to face. Social media can be used more deeply when it is not being used as a substitute for conversation but as a medium for real conversation. Psychologist Dr. Sherry Turkle, in her book Reclaiming Conversation, emphasizes: “Connection without conversation is merely distraction. Our aim is not more communication, but deeper communication.” For couples online, communication and trust are key components to using social media. Having some direct conversations about what each partner is allowed to do on their accounts, who they follow, how they follow, and what it means to them to be private can help avoid misunderstandings. Even though it can be easy to get caught up in over-monitoring your significant other, which often comes from fear, it is important to foster trust and mutual respect and enjoy the emotional bond you both share in a real way as a couple. There are a few apps meant to store memories with your partner in a private manner and deepen intimacy while not broadcasting every photo to the universe. Make a priority to meet people in person as often as possible. Coffee with a friend? A picnic weekend with family? A date night without phones? There is a richness of communication that happens face-to-face that you won’t find with an emoji or reel. Same for hybrid lifestyles (online + offline), but with a heavy emphasis on the real world. According to the American Sociological Review, 2024People who spend time regularly interacting in person reported 55% higher emotional well-being than those who primarily connected to others online. Unfollow any account that gives you feelings of insecurity or envy. Curate your feed for pages that spark inspiration, education, or joy. Follow a lot of mental health activists, real-life storytellers, and creators who include the behind-the-scenes and not just the jolt of the highlights. Instagram now has “quiet mode” and “hide like count” as features that lessen the pressure to consume. One practice of digital decluttering 6. Practice Digital Empathy and Respect When interacting online, remember that there are real people behind the screens. Avoid trolling, judgmental comments, or aggressive debates. Instead, be kind, understanding, and respectful—even in disagreement. In romantic or family contexts, never use social media as a tool to shame, ignore, or threaten someone. Promoting empathy online sets a standard for the kind of communication we want to reflect offline. 7. Educate Young Users About Healthy Social Media Habits Teens and children are the most vulnerable to the effects of social media. Parents and educators must engage with them regularly, not just by setting restrictions, but by encouraging digital literacy, critical thinking, and emotional awareness. Encourage open dialogue rather than punishment-based control. Programs like Common Sense Media offer toolkits for parents and schools to build a healthy relationship between youth and technology. 8. Therapy and Digital Detoxes for Long-Term Impact For individuals who feel overwhelmed, anxious, or lonely despite heavy social media use, therapy can be a powerful step. Therapists can help address deeper issues like validation-seeking behavior, addiction, or relationship fears. Additionally, occasional digital detoxes—even for a weekend—can reset mental clarity and improve focus on real-world connections. In 2022, a University of Bath study found that even a 7-day social media break led to significant reductions in anxiety and depression symptoms. Connection Over Consumption The ultimate goal is not to abandon social media, but to regain control over how it influences our lives and relationships. When used mindfully, these platforms can support communication, celebrate milestones, and maintain distant relationships. But when left unchecked, they can quietly dismantle the very bonds we value. By practicing self-awareness, setting clear boundaries, and nurturing empathy, we can reverse the damage and embrace a digital life that enhances—not replaces—our human connections. The future of relationships in the digital age lies not in isolation, but in intention. KEEP READING FORAMZ FOR MORE UPDATES