Scrolling or celebrating? Simple tips for managing social media this holiday season

Expert commentary by Professor Ritesh Chugh

The holiday season is a time for celebration, connection, and creating memories. 

However, with social media just a tap away, it is easy to find ourselves scrolling endlessly instead of enjoying the present moment. 

Balancing social media use during the holidays is not about abandoning it completely but rather using it mindfully to enhance, not detract from your experiences.

Here are some practical ways to manage your social media use this holiday season.

Why social media can be overwhelming during the holidays

The festive season often brings an overwhelming surge of activity on social media. 

Platforms overflow with carefully curated images of beautifully decorated homes, lavish feasts, and perfectly wrapped gifts. While these posts can be uplifting, they can also trigger social comparison, leaving many feeling inadequate or stressed. These curated posts represent highlights, making it easy to forget that everyone has their own challenges behind the scenes.

Compounding this is the constant barrage of notifications and the temptation to check your phone, which can pull you away from meaningful moments with family and friends. Adding to the strain is the phenomenon of social media fatigue, which refers to emotional exhaustion caused by excessive online interactions and persistent pressure to remain engaged. 

Social media fatigue is linked to a range of negative effects, including poor mental health, decision-making difficulties and sleep disturbances.

Tips to balance social media use

Set boundaries and check your screen time

Decide how much time you want to spend on social media each day and stick to it. Smartphone features like Android’s Digital Wellbeing and Apple’s Screen Time can track usage and set daily limits.  Setting a daily time limit, such as 30 minutes, can help prevent overuse, and being aware of your screen time can encourage healthier usage habits.

Schedule “phone-free” time

Designate specific times of the day to put your phone away. For example, commit to being offline during meals, gift exchanges, or while playing games with family. Reducing screen time enhances interpersonal connections by allowing more focus on real-life relationships.

Be intentional about your posts

If you want to share holiday moments, make use of the ‘scheduling function’ to plan your posts in advance. Capture photos and videos during the day, then either post once at a convenient time or use the scheduling function to stagger your posts.   Intentional social media use has been associated with improved well-being compared to impulsive usage.

Reduce distractions 

Notifications can be a constant source of distraction. Disable non-essential notifications or use “Do Not Disturb” mode during important activities. Disabling social media notifications can help reduce the stress associated with constantly checking updates.

Enable grayscale mode

Switch your phone display to grayscale to reduce the visual appeal of apps and curb compulsive usage. Most phones offer this feature under accessibility settings.

Try a digital detox

Consider temporarily uninstalling social media apps to give yourself a complete break. You can always reinstall them after the holidays.

The benefits of taking control

Being mindful about your social media use can help reduce stress and increase your enjoyment of the holiday season. By focusing on real-life connections and activities, you may feel more present, relaxed, and fulfilled. 

A balanced approach

Social media can still play a positive role during the holidays. It is a great way to stay connected, find holiday recipes or ideas, and share memories with loved ones. The key is to ensure it complements your celebrations rather than overshadowing them.

So, as you enjoy the holidays, try to strike a balance. Put your phone down when it matters most and soak in the moments that make the season special. After all, the best memories are made in the real world, not on a screen.

By integrating these tips into your holiday routine, you can maintain a healthy relationship with social media while fully enjoying the festive season.