What 6 Months Without Social Media Did to My Life
Spoiler: I didn't need a flip phone to reclaim my time
It’s been almost six months since I deleted social media from my phone, and aside from a brief urge to download the apps again just to check in, I haven’t really thought about going back. I’ve been a big fan of Instagram for years and, like many, have mourned the shift from a photo-first platform to a multi-content feed dominated by video. Over the years, the intention behind my user behavior changed dramatically.
Back in the day, I posted pictures of everything (and I mean everything—my archive is full of tiger slippers and post-it notes with smiley faces) to share with my five followers. But as the platform grew, so did my overthinking.
I became a voyeur without realizing it. I looked through the windows of other people’s lives—perfect outfits, picturesque apartments, beautifully arranged meals. Everything looked so polished. A picture of slippers wasn’t good enough anymore. Staging photos became normal, and I wasn’t even trying to be an influencer. Still, the urge to show how perfect my life was became undeniable, even though it was far from perfect.
Perfect lives don’t exist. Full stop.
Scrolling through my Instagram feed felt like a walk down memory lane. The thought of deleting the past ten years from the app felt like deleting parts of my life. It didn’t make much sense, and yet that thought took root, growing deep and strong. Getting likes and views became synonymous with gratification, and watching just one more video was more addictive than sugar. I was absolutely addicted—to my fingers swiping, swiping, and swiping again.
At the beginning of this year, I deleted all the apps: Instagram, Facebook, LinkedIn, and YouTube. Only Pinterest and Substack remained on my phone (and one of them is still in use). Scrolling has become trickier. The habit of grabbing my phone is still there, but with a simplified screen layout, I’m reminded that times have changed.
My most-used apps these days? Manga, audiobook, and music apps. (And Safari, because apparently I need to Google every thought that ever crosses my mind?!)
I’ve realized you don’t need a burner phone to live life offline. You can keep your smartphone and all its benefits. What you really need are new habits, new thought patterns, and a different approach to how you live your everyday life.
Here are my thoughts and some tips on how to be offline—and enjoy it:
Find activities you love to do, day to day, over and over again.
Grabbing your phone is often a way to lose yourself, turn off your mind, and wind down. But rarely do we truly let our bodies relax through our smartphones—it’s quite the opposite.
Finding activities to do whenever the urge to doom-scroll popped up was an important part of my offline journey.
Start carrying around a book or two: Nowadays, I always have either a physical book or my e-reader with me. I also keep several volumes of manga on my phone and an audiobook queued up. Depending on my mood, I have 2–3 options to choose from. Being equipped with different genres helps too. No matter how I’m feeling, I’m covered. I’ve spent so much time reading this year that I’ve already hit 50 books for 2025. It’s a reflection of just how much time I’ve redirected into reading. Whether on a train or an escalator, I love that moment when my mind quiets down and I get pulled into a story. Books don’t scroll. They pull you in—and sometimes that’s exactly what you need.
Start taking notes: In the past, I started typing my thoughts into my Notes app whenever I felt the urge to scroll. I began by questioning why I had picked up my phone, and over time, those quick reflections turned into longer musings. I replaced the habit of opening social media with intentional self-reflection. Nowadays, I carry around a physical notebook just in case. Pen and paper give this mindful act more depth.
Use helpful apps: I’ve been studying Japanese on and off for years. Recently, I learned about an amazing new app. When I'm not reading on the subway, I study Japanese. Studying can feel like a game when I'm on a roll or like a challenging task that makes me work harder. Either way, I'm improving my language skills and enjoying it.
Stand up and move: When I’m home and catch myself reaching for my phone out of habit, I get up and start moving instead—cleaning the coffee table, putting away laundry, stretching. It doesn’t matter what you do, as long as it breaks the cycle and redirects your attention toward something physical and purposeful.
Meditate: Sometimes instead of tidying up, I turn on a guided meditation. I’m not deep enough into my practice to sit longer than ten minutes without support, but I’m a fan nonetheless. Focusing on your breath while setting a positive intention is grounding. Even a minute or two can fill you with a calm, steady energy—or motivation, depending on what you need in that moment.
Live your life outside.
Being outside oftentimes also means less screen time.
Meet people in real life: I love texting my friends and sending voice notes—it’s easy, fuss-free, and you don’t even have to leave your pajamas. Amazing! But also a great excuse to stay glued to your phone. Meeting people in person is a whole different experience. There’s nothing better than gossiping over matcha lattes, hugging a friend after weeks apart, or strolling through the shade on a hot summer day. Texting is great, but have you ever lived life together with someone?
Go to places: Instead of doing all my hobbies at home, I’ve started going to public spaces. I head to libraries to write, cafés to read, and go on walks to listen to music, audiobooks, or podcasts. It’s not always about being with people—it’s about being around people. Watching someone study nearby while I’m writing helps me feel like part of something. We’re all doing our own thing, but we’re sharing space, breathing the same air. That connects.
The secret to being more present is: to be more present.
When your phone becomes a place you’d rather be than your actual life, it’s time for change. But instead of banning your phone or deleting every app, try making your offline life more exciting and worth living. Your real life should be where you want to be.
For me, not having certain apps has helped tremendously. I feel released from the claws of an algorithm that seemed to know me better than I know myself. Do I wonder sometimes what all the people I followed are up to? Sure. But I also realize that I know what the people I truly care about are doing. I’ve started reaching out more—mostly digitally, since I’m on the other side of the world—and I have a newfound appreciation for my phone. Without it, I wouldn’t be able to FaceTime my family, exchange voice notes with my girlfriends, or listen to them ramble about their daily lives. It helps me to stay connected when I physically can’t.
There’s no one way to be more present, less online, or more deeply rooted in reality. You have to find your way. I hope my experiences offer a little inspiration. Who knows? You might find your own way of breaking the scroll habit—while falling in love with your everyday life all over again.
Presence isn’t something you unlock with an app. It’s what happens when you finally look up.
Let me know what you think. How are you managing your social media usage?
I recently watched this interview from The New York Times Well Festival where Lisa Damour and Gabriela Nguyen are talking about protecting your happiness in the age of social media. Had to share it in this newsletter because it fit the topic too perfectly.
Thank you for reading.
Martina
P.S. I deleted Substack from my phone at the end of May. I wasn't enjoying long-form content as much anymore, and I was spending time on Notes without getting enough out of it. Hence, the breakup, LOL. Currently, every Sunday, I sit down to curate all the new articles from my subscriptions into one document (to read on my book app or Kindle during the following week). It’s a new practice, so let's see how it goes. I was amazed by how many pages I curated: over 100 in my first Sub-Sunday volume! Reading without the option to click on links or get redirected elsewhere is a nice experience. I look forward to seeing what my next Sub-Sunday volume will entail. Not checking notes throughout the week means no spoilers whatsoever.
P.P.S. Pinterest and I are still going strong! I love checking out outfit ideas to make the most of my wardrobe, dreaming about a future house, and looking at my novel inspiration boards when I hit a writer's block. Am I always scrolling with a purpose or intention? No, but that's OK for now. Love you, Pinterest!
As someone who currently has a flip phone and really doesn't want to get a smartphone, this is encouraging!