Simple Phone Tweaks Help Adults Break Social Media Habits

Adults are finally getting real, research-backed help to break free from endless scrolling. Stanford University psychiatrists and tech researchers have identified simple strategies that work without requiring drastic lifestyle changes.

Dr. Anna Lembke, Stanford's addiction medicine director, explains that social media's pull comes from "24/7, really limitless, frictionless access." But recognizing the problem is the first step to solving it.

The signs of problematic use are surprisingly straightforward. Dr. Laurel Williams from Baylor College of Medicine says the key question is simple: are you missing out on things you enjoy or need to do because of scrolling? If social media leaves you feeling drained, anxious, or sad regularly, it's time for a change.

The good news? Small tweaks make a big difference. Moving apps to different spots on your phone or turning off notifications can break automatic habits. Ian Anderson, a researcher at California Institute of Technology, calls these "light touch interventions" that work by disrupting mindless patterns.

Both iPhones and Android devices now include built-in tools to help. Apple's Screen Time and Android's Digital Wellbeing features let users set limits on specific apps or entire categories. While these aren't hard barriers, they serve as gentle reminders that nudge people toward healthier habits.

The key is understanding how these platforms work. Social media companies design apps to keep users engaged so they can sell advertising. Knowing this helps people resist the pull.

The Bright Side

Experts agree that awareness is growing about adult social media overuse, and solutions are becoming more accessible. Unlike traditional addictions, breaking social media habits doesn't require expensive treatment or dramatic interventions.

Williams recommends treating social media like advertising: "Have the mindset that this is information that I don't need to act on and may not be true." Getting information from varied sources helps break the cycle of believing everything you see online.

For those who need stronger boundaries, researchers suggest not bringing phones into bedrooms or other spaces where mindless scrolling happens. These more involved steps work when gentle nudges aren't enough.

Ofir Turel, a professor at the University of Melbourne who studies social media use, acknowledges there's debate about terminology. "You don't have to call it an addiction, but there is an issue and we need, as a society, to start thinking about it," he said.

The researchers emphasize that if your social media use bothers you or affects your daily life, that alone is reason enough to make changes. You deserve to feel good about how you spend your time.