Hi, my name is Dean and I used to scroll like my life depended on it.
Instagram, Facebook, Twitter, Snapchat. All of it. I’d pop open one app, then the next, then circle back like I was checking some invisible mail. And it added up. I was averaging 10 hours of social media a week, every week, without fail. For what? A few laughs, a bunch of dog videos, and a steady stream of other people’s highlight reels.
I didn’t like how that felt. I didn’t like who it made me.
So I deleted them. Cold turkey. And I started a 21-day no social media challenge.
The 21-Day No Social Media Challenge
For 21 days, I committed to deleting Instagram, Facebook, Twitter, and Snapchat from my phone. I didn’t set out to be some tech-hermit or productivity guru; I just wanted to reclaim my attention and see who I was without the noise.
This challenge was about mental toughness, but more importantly, mental freedom.
Understand the Challenge
The rules were simple: no Instagram, no Facebook, no Twitter, no Snapchat. I didn’t count LinkedIn or Slack (because I needed them for work), but I probably should have cut Reddit too… that one snuck in through the backdoor.
This wasn’t about perfection. It was about intentionality. And for the first time in a long time, my phone wasn’t the boss of me.
Clarify Your Intent
I wanted my brain back.
I was sick of the comparison loop, the endless scrolling, the dopamine dips. I knew I wasn’t actually connecting with anyone through these apps; I was just numbing out.
For the next 21 days, I am committing to removing social media from my phone to practice mental discipline and reclaim clarity, presence, and self-respect.
Set Your Personal Baseline
Here’s where I started:
- Daily screen time: ~4 hours
- Weekly social media time: 10+ hours
- Mental state: Distracted. Foggy. Craving funny puppy videos like a sugar high.
Finalize Your Plan
I removed all the main offenders from my phone. Reddit? I left it… big mistake. That became the digital methadone of this detox. But even so, I tightened things up as the weeks went on.
I gave myself grace but didn’t let myself off the hook.
For the next 21 days, I will delete Instagram, Facebook, Twitter, and Snapchat from my phone. I will track my screen time weekly and reflect on how my mindset changes. My goal is to reduce social comparison, increase presence, and build digital boundaries that actually serve me.
Schedule the Work
This challenge wasn’t about adding tasks to a calendar. It was about removing distractions from it.
I set a reminder every Sunday night to check my screen time and journal a few notes. Just enough structure to stay honest.
Pro tip? Turn your phone grayscale. It makes everything look like a sad 1940s newspaper and totally kills the urge to scroll.
Establish Accountability
I didn’t make a big public announcement. No “I’m leaving social media for my mental health” farewell post. I just did it.
But I tracked the data and checked in with myself weekly.
If you’re doing this, tell one friend. Or shoot me a message; I’ll cheer you on and hold you to it.
Commit to Your Plan
Here’s a sample message you could send if you’re doing this too:
Hey [Name], I’m doing a 21-day no social media challenge to reset my brain. I’ve deleted Instagram, Facebook, Twitter, and Snapchat from my phone. Can you check in on me once a week and make sure I’m still holding the line? I might need a meme or two to get through it 😂
Week-by-Week Recap
- Week 1: Screen time dropped to 3h 5m daily, social at 6h total (Reddit creeping in).
- Week 2: Down to 2h 55m daily, 4h 27m social. Mind starting to feel clearer.
- Week 3: 2h 13m daily, 3h 56m social. Felt… calm. I didn’t miss anything.
- Week 4 (ongoing): 2h 38m daily, 2h 38m social total. Feels sustainable.
Bonus Insights: The No-Social Effect on Sleep and Recovery
I didn’t just scroll less; I slept better, moved more intentionally, and hit optimal recovery zones more consistently.
- Week 1 (Mar 31–Apr 6): I averaged 93% sleep performance, 5% above my norm.
- Week 2 (Apr 7–13): Sleep stayed strong at 90%, with better bedtime consistency and a slight dip in physical strain.
- Week 3 (Apr 14–20): I pushed my training (16.1 Day Strain, above my average), but still clocked enough sleep to support recovery.
🖐️ Final Reflections
I don’t miss it. The likes. The posts. The constant performance.
I do miss the dog videos, but I’m okay letting them go too.
I’m comparing myself to others less. I’m feeling more present. I’m spending time being rather than watching. I feel better and not in a “look at me being productive” way. In a quiet, content, grounded way.
Next up? I’m thinking about going grayscale full-time, maybe deleting Reddit and LinkedIn too.
This isn’t just a detox. It’s a reset. A new normal.
Ready to Try?
Delete your apps. Reclaim your attention. Feel better.
The dog videos will be there when you get back. But you might not want to go back at all.