You Can Break Free from the Scroll WITHOUT Giving Up Social Media
So many of us need social media for real-life reasons.
Whether it’s finding a job, connecting with clients, networking, or even doing the job we already have. In today’s world, telling our generation to “just delete Instagram” can feel not only extreme, but honestly, a bit disconnected from reality.
But here’s the truth:
You can free yourself from dopamine addiction.
You can reclaim hours of your life.
You can be productive and spiritually grounded
All without going completely offline and ghosting all your followers and connections.
Let’s be honest.
You’ve heard so many people say “delete social media.” It’s become so cliché that it barely means anything anymore. For a lot of us, it just sounds dramatic. Unrealistic. Maybe even a little judgmental.
But this isn’t a guilt trip.
It’s a wake-up call.
If you’re anything like me, your thumb opens Instagram before your brain even fully wakes up. You scroll. You swipe. You compare. You feel behind. You feel like you’re missing something. Then, like clockwork, anxiety creeps in.
And God?
He starts to feel distant.
That’s what happened to me.
Why I Deleted Instagram & Facebook Off My Phone (But Didn’t Quit Them Entirely)
It wasn’t because I hate social media. I still use Instagram to promote my photography and design business. And some of my biggest clients have come through social media!
I deleted the apps from my phone because I realized…
I was addicted.
I noticed that every time I did something interesting, my first thought wasn’t,
“Wow, what a blessing.”
It was,
“This would make a great Instagram story.”
I wasn’t living entirely for God anymore, I was performing for people.
And I didn’t even make a social media account until I was 18 years old. So how much more is this a problem for those who’ve had it in their lives since childhood?
Likes. Views. Comments. Validation. Attention.
It’s a dopamine trap, and it’s designed to be.
Every ping and scroll gives our brains a hit of dopamine, a feel-good chemical that’s meant for healthy reward cycles. But the way social media delivers it? It’s fast. Shallow. Addictive.
It works… until it doesn’t.
That “quick fix” leaves us distracted, disconnected, and often deeply discontent.
How I Found Freedom (Without Going Off the Grid)
Instead of deleting my accounts, I simply removed the apps from my phone.
Here’s what changed:
No more mindless scrolling while waiting for someone or something
Extended patience and attention span!
No more late-night rabbit holes stealing my sleep
More rested each day
No more posting stories just to prove I’m “doing well”
My identity is founded on Jesus instead of other’s opinions
More time for prayer, creativity, rest, and real relationships
Increased quality of life!
PEOPLE NOTICE!!
So many people think it’s strange when they find out I do not have social media on my phone, and they ask why! This is a wide open door to share the truth and gospel.
I still use Instagram and Facebook, but only from my laptop and an old iPhone I keep at home.
I still use YouTube, but I put a 30-minute timer on it using screen time settings.
Our Phones Are in Our Pockets. But Should They Be?
Let’s be real: social media is like junk food.
Okay in moderation. But most of us are bingeing—and calling it “normal.”
Our generation (especially 20-somethings and 30-somethings) is chronically anxious, burned out, and spiritually numb.
Why?
Because we never stop consuming.
Now think about this:
How much more productive, present, and peaceful could your life be if social media wasn’t in your back pocket 24/7?
Since deleting the apps, here’s what I’ve done more of:
Morning walks without headphones
Reading my Bible without needing to share it, which has helped me focus more solely on what I am reading rather than what I am going to say about it to my followers.
Cooking meals and running errands without pausing to post them. Saves a lot of time, y’all…
Actually being present with people I love! Growth in relationships with my family and friends. Along with meeting new people in the lines at grocery stores or other locations that I never would have spoken to if I was buried in scrolling.
Using my creativity for joy, not for likes
BUT NOTICE! None of that required me to delete my Instagram account.
But it did require me to retrain my brain, and step away from the dopamine drip that was running my life.
Want to Reconnect With God? Try Disconnecting From the Noise.
God isn’t loud. He doesn’t scream over reels or compete with trends.
His voice is still. Gentle. Faithful.
But we miss it, because our phones never stop buzzing.
If you're feeling spiritually dry, mentally overwhelmed, or emotionally scattered, I challenge you:
Delete the app off your phone
Use social media only from a computer or tablet
Set screen time limits for YouTube or other social medias you absolutely can’t delete
Take a break from posting stories. This is fasting. Make the time about God instead!
And most importantly. Ask yourself: “Am I living to be seen by people or known by The Lord?”
You Don’t Have to Quit Social Media. You Just Need to Stop Letting It and Other People’s Opinions Control You.
This isn’t about being anti-tech.
This is about being pro-peace.
It’s about choosing presence over pressure. Purpose over popularity.
You were made for more than likes.
Your time was made for more than scrolling.
And your mind was made for deeper rest than a 60-second story can offer.
So if you’re feeling the nudge, friend:
Don’t ghost your followers, just reclaim your freedom!
