There’s no doubt that social media has transformed the way we consume and process information and the way we interact and communicate with each other. In many ways, this is a great thing — unlimited amount of information available at our fingertips, the ability to share our thoughts, ideas and opinions with people all over the world and keep in touch with others in a way we never have before. When I first started practicing yoga, social media played a huge part in helping me feel connected to the yoga community online, and it still does to this day. Social media is one of the main reasons why I started this blog and became passionate about sharing yoga online. Chances are, this article is reaching you via a social media channel, and I’m thankful for the opportunity this provides for sharing work that facilitates personal growth and elevates our awareness + consciousness.

Social media is intended to create and maintain connections, but it can also have an impact on our mental health, something that I have experienced myself and perhaps you have too. Research has found that people, specifically teens and young adults, who use social media heavily often experience higher levels of depression, social isolation, low self-esteem, anxiety, stress and even insomnia.

It may be unrealistic to think that we should stop all social media use completely. However, there are definitely ways to use it positively while minimizing the negative impact on our health. One way to do this is through practicing mindfulness. If you’ve been following here for a while, you know I love to share tips on how to find balance in life through mindful techniques. Mindfulness is defined as a practice of focusing one’s mind on the present moment, with acceptance and without judgement. By being mindful during our social media use, we can be more aware of how it affects us and practice better self-care. 

Over the past year of using social media more for my business, I've had to form a few new habits to prevent scrolling and online engagement from consuming my days. I recently just finished a 3-week social media break, and for the past couple of days I have been trying to be even more aware of my phone usage amount and habits. Being mindful of my scroll makes me feel a little better (and more productive!) at the end of the day.

Here are a few tips I've tried and tested before passing on to you. There’s also a FREE gift at the end of this page to support you on your journey to more mindful technology use. I hope these tools help!

1) Consider your intentions. 
Before you open any app, consider your intentions. What is your purpose for being online? Often times, we scroll through social media, or in general pick up our phones, as a reflex — we’re bored, so we pick up the phone. We’re in an awkward situation, we pick up the phone. Most of us unknowingly use social media as a form of escapism. Escapism, by definition, is a habitual diversion of the mind to purely imaginative activity or entertainment as an escape from reality or routine. I personally think a moderate amount of escapism is normal and perfectly healthy. The writer Shirly Jackson said, “No live organism can continue for long to exist sanely under conditions of absolute reality”. Where the issue with escapism and social media comes in, is if you find yourself consistently avoiding the present moment and “real world” by mindless scrolling. So the next time you’re about to go online, ask yourself “what am I hoping to gain from this experience?” Then ask yourself “what am I avoiding by doing this? Why do I want to avoid it?” Mentally list the benefits of not dealing with whatever it is now, versus the cons. And if you’re not sure of your intentions for being on social media, maybe you should consider staying offline for the time being. It’s more difficult to achieve satisfaction on social media if you’re not sure what you’re looking for. 

2) Turn off notifications.
Constant alerts and notifications can affect your concentration and focus, disturb your sleep and make you a slave to your phone. Social media platforms are specifically designed to bait and snag your attention, keep you online and have you obsessively checking your screen for updates. It’s ultimately how the companies make money. I recommend watching the documentary, The Social Dilemma, to learn more about how big tech companies have manipulated human psychology to influence how we behave. Much like a gambling compulsion or an addiction to alcohol or drugs, social media use can create psychological cravings. When you receive a like, a share or a favorable reaction to a post, it can trigger the release of dopamine in the brain, the same “reward” chemical that follows winning on a slot machine, taking a bite of chocolate or lighting up a cigarette. The more you’re rewarded, the more time you want to spend on social media, even if it becomes detrimental to other aspects of your life. Turning off notifications is one way you can intentionally take back control of your concentration and focus and be more mindful.

3) Be present. 
As you scroll through your feed, practice being present in the moment. Notice the feeling of your phone in your hand and the screen on your fingers. What is your posture like? How is your breathing? Check in with your body and your emotions. If you take it slow, you may notice that particular posts or people create more negative feelings than others (with that being said, don’t be afraid to unfollow accounts that don’t contribute to your health or well-being). When you do come across a post or account that triggers a negative emotion, sometimes it’s helpful to explore that a bit more. Ask yourself “what is it about this post that makes me feel this way?” Make a commitment to be present with yourself and your emotions without judgement. Although this mindful practice is difficult, it is worth the effort because it allows you to strengthen your ability to treat emotions as valid but fleeting, rather than being in resistance or letting them consume you.

Additionally, be present in your real-life social interactions and with your surroundings, rather than tuning out into a digital world during every available moment. Make sure to set aside no-phone time when you are with friends or family, on walks, commutes or at the dinner table. Enjoy being fully present with the people and things around you, as well as your own sensations and feelings. These small moments of togetherness and solitude are fertile with opportunity for self-reflection, presence and connection.

4) Don’t just scroll — interact & engage with others.
When we mindlessly scroll through our feeds, we lose sight of how it’s really impacting our emotions. Taking the time to interact with a post will give you a moment to notice your experience. Studies have also suggested that people gain more satisfaction and happiness out of social media when they use it as a tool for interaction by liking, commenting, sending messages, etc. Simply “lurking” or scrolling through your feed can lead to feelings of disconnection and loneliness. When I first started using Instagram as a way to share and keep track of my yoga journey, I would participate in monthly group yoga challenges. This was a way to not only hold myself accountable in my practice, but also to connect with other like-minded people from around the world. I immediately found peace and purpose in being a part of a supportive and uplifting community. Consider following accounts that share similar interests and passions with you. Make sure your feed is filled with posts that you genuinely enjoy seeing and would encourage you to regurlarly interact with.

5) Understand there is so much more.

Have you ever been scrolling through your feed, and started comparing yourself to what you see? It’s important to remember that someone’s profile is simply their highlight reel — not a realistic picture of their life. To compare your real life to someone else’s crafted digital persona is unfair and unrealistic, and it sets you up for disappointment. Keep in mind that nobody’s life is perfect, despite what their posts might have you believe. There is always more than what you see online.

If you find yourself constantly comparing yourself to what you see online, it might be time to take a step back and re-evaluate your intentions with social media. There are also certain platforms or apps you may find you prefer over others. Instagram is great for me, because I can connect with new people, continue to share my yoga practice and I really enjoy the creative outlet behind it. YouTube, Facebook and Pinterest are all great too. The main focus, however, is creating yoga classes and supporting my students. Instagram isn’t the be-all-end-all, just a tool to create a larger community.

It may also be helpful to take breaks from social media every so often for a few days, or even a few weeks. Remember, social media is supposed to be a positive experience! So if it doesn’t feel positive for you, try stepping away and focusing on what does make you happy. You might find that you feel more at peace and connected to the world around you. Social media can be a good thing when we use it consciously and responsibly. Whether we are scrolling, sipping a cup of tea or having a conversation, cultivating mindful presence with whatever it is we are doing, can only enrich our experiences and create a more fulfilling life.

I hope you found some of these tips helpful! Thank you so much for taking the time to read.

All my love,

Jess