Social Media, Notifications, and Anxiety

Social media and constant notifications can feel like background noise you don’t even notice… until you realize how much they’re draining you.
For me, the endless pings, badges, and scrolls kept my nervous system on high alert. I felt like I could never fully switch off. Little by little, I started setting boundaries with my phone — deleting some apps, putting limits on others, and silencing notifications. It was awkward at first, but honestly, it’s one of the kindest things I’ve done for my mental health.

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Limiting distractions to reduce anxiety

Spending less time on social media and screens can go a long way in easing emotional overload, minimizing negative comparisons, and reducing low-level, persistent anxiety.

Personally, I’ve removed Instagram, Facebook, and other social media apps from my phone. I only access them from my computer. I’ve kept TikTok, but I use an app that automatically shuts it down after 15 minutes. This helps me stay mindful of how much time I’m spending on it and prevents me from falling down endless rabbit holes.

I’ve also deleted email and Slack from my phone. If I’m not at my computer, I’m not working.

To reduce anxiety and improve focus, I’ve turned off all app notifications—no badges, no sounds, no pop-ups. My phone is always on silent. The only notifications I allow are from WhatsApp, text messages, and phone calls.

And finally, every night at 8:00 PM, my phone switches to “Do Not Disturb” mode until 7:30 the next morning. During that time, I don’t receive any notifications, calls, or texts. This helps me sleep better and enjoy peaceful evenings with loved ones—free from digital interruptions.

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Learning to set boundaries with my phone has given me more peace than I expected. Of course, it’s not perfect, I still scroll go back to instagram or tik tok at times, and scroll, but the difference in my anxiety is real. If you’re curious, try one small change and see how it feels.

In the next article, I’ll share the  rituals that keep me grounded when life feels messy.