When Staying Informed Becomes Emotionally Exhausting
There was a time when I told myself I needed to be on social media, specifically X, to stay informed.
I thought, “If something important happens, I want to know about it in real-time.”
And for a while, that made sense. Until it didn’t.
Whenever something big happened, political unrest, social justice issues, global crises, I’d find myself glued to X, endlessly scrolling. I wasn’t just catching up. I was spiraling. Reading post after post, hot take after hot take, until I felt overwhelmed, heart racing, emotionally wrecked… and yet, I couldn’t stop.
It didn’t help. It didn’t change anything. It just consumed me.
Eventually, I found a better way. I discovered a few trustworthy journalists on YouTube. I subscribed to their updates. And then I did something big: I deleted X. Now, I still keep up with the world. But on my own terms. And honestly, I feel so much lighter.
And it’s not just X, but any algorithmic feed can lead to similar spiraling because they’re designed to be so.
Let’s name it: social media is built to be addictive. It’s not your fault that you lose track of time, or that one reel leads to another and suddenly your food is cold. These apps are engineered to keep you scrolling, using triggers like:
Notifications that spike your dopamine
Infinite feeds that never let you pause
Content designed to provoke emotion (especially outrage or fear)
Social validation (likes, shares, comments)
Add to that the real emotional hooks, wanting to feel connected, informed, included, and it’s no wonder we struggle to step away.
Awareness Comes First
Before you try to fix your habits, get curious about them. Ask yourself:
When do I reach for social media the most?
Why am I opening this app right now?
How do I feel after spending time there?
If the answer is “anxious, numb, or more distracted than before,” that’s not a personal failure, that’s feedback.
take control of your social media habits
Practical Tips to Regain Control
You don’t have to quit social media completely. You just need to use it with more intention. Here are a few things that actually work:
1. Set Specific Time Windows
Instead of leaving it open-ended, give yourself fixed time blocks, like 30 minutes in the morning and 30 in the evening. Set a timer if needed. When the time’s up, log out.
This creates a structure that prevents endless, aimless scrolling.
2. Turn Off Notifications
One of the simplest, most effective things you can do is turn off social media notifications. No pings, no red badges, no "someone liked your post" alerts. You check when you want to, not when your phone decides you should.
Choose parts of your day or physical spaces where social media is simply off-limits. For example:
No social media in the bedroom
No checking while eating
No scrolling during family time or hangouts
This helps you create clearer boundaries between real life and your screen.
4. Track Your Usage
Use built-in tools like Screen Time (iPhone) or Digital Wellbeing (Android), or third-party apps to monitor how long you’re spending on each platform.
Sometimes just seeing the data is enough to snap you into awareness.
Try not to wake up and immediately scroll. Instead, use a traditional alarm clock and give yourself at least 30 minutes in the morning to be with your own thoughts, not everyone else’s.
Use that time for journaling, stretching, walking, or just being still.
6. Replace the Habit, Don’t Just Cut It
You’re trying to change a habit, not just remove one. That means finding things that fill the same need in healthier ways. Try:
Taking a walk instead of scrolling during breaks
Listening to a podcast while eating lunch
Picking up a book or journaling when you feel overwhelmed
Practicing mindfulness or guided meditation
Spending time with someone in real life (yes, really)
7. Find Better Sources
If you’re like me, and social media feels like your only way to stay updated, look for alternative news sources that don’t leave you emotionally depleted.
YouTube journalists, newsletters, or curated apps like Ground News or Substack can help you stay informed without being pulled into chaos.
8. Team Up With a Friend
Changing habits is easier when someone else is on the journey with you. Invite a friend to be your social detox buddy. Check in with each other. Share your goals. Encourage boundaries.
Accountability doesn’t have to be rigid, it can be as simple as texting:
“I almost opened Instagram during breakfast but grabbed my book instead!”
What Taking Control Actually Feels Like
It’s not about perfection. You’ll slip. You’ll forget. You’ll catch yourself mid-scroll and think, “How did I get here?” That’s okay.
But little by little, it gets better. You’ll start to:
Have more mental space
Feel less reactive
Be more present in conversations
Actually rest your mind
Reconnect with the things you love
You’ll feel in control, and that’s the whole point.
One Last Reflection
Taking control of your social media habits doesn’t mean disconnecting from the world. It means choosing how and when you connect.
You’re allowed to stay informed without spiraling.
You’re allowed to care deeply without being constantly plugged in.
You’re allowed to rest, to pause, to not respond right away.
So, take 5 minutes to:
Turn off social media notifications
Set a screen-free zone in your day
Text a friend and say, “Hey, I’m trying to scroll less, wanna do this with me?”
Small steps. Big impact.
✨ P.S. Want to build a better relationship with your time and attention?