Field guides
Beginners Guide Escaping Social Media
Taper, replace, and redesign social rewards instead of cold turkey unless you must.
Week 1: remove apps from home screen; keep only web login with blocker schedule. Log screen time baseline.
Week 2: schedule two 20-minute check windows; mute all non-human notifications.
Week 3: add replacements—walk, call list, library book on couch, hobby box visible.
Week 4: delete accounts you have not missed; export data first.
Relapse plan: if you binge, no shame spiral—reset next morning, analyze trigger.
Tell one friend for accountability; avoid announcing to entire feed.
Rebuild-focus and dopamine-loop articles explain why taper works.