I Quit Instagram and TikTok for 30 Days: Here's How It Changed Me

I Went 30 Days Without Instagram and TikTok: Here’s How It Changed My Mental Health

It all started as a joke. We were sitting around at a café, scrolling through TikTok for hours like usual, when my friend Alex said, “What if we just deleted social media for a month? Bet none of us could last even a week without doomscrolling.”

We all laughed it off at first, but the idea stuck with me. I’d gotten to the point where my day didn’t feel right unless I’d hit TikTok at least twice before breakfast. Instagram? Don’t even get me started. If I didn’t scroll through Stories and Reels before bed, I felt disconnected, like I’d missed out on everything. But was I actually missing out? I wasn’t even sure what “everything” was anymore.

So, I decided to take the leap. One night, lying in bed with my phone a little too close to my face, I impulsively deleted Instagram and TikTok. There was no grand plan, just this sudden desire to see what life would be like without them. It was one of those impulsive decisions that seemed fun for about ten minutes until the FOMO hit hard. But I was determined. Thirty days without social media. Let’s see what happens.

#30DaysSocialDetox

Day 1: The Phantom Scrolls

The first day was weird. Like, really weird. I kept picking up my phone out of habit, thumb hovering over where the TikTok app used to be, only to remember it wasn’t there anymore. It felt like when you reach for your keys in your pocket, but they’re not there—except this happened every five minutes.

Without TikTok’s endless stream of entertainment or Instagram’s glossy images to distract me, my brain felt bored in a way it hadn’t in a long time. I kept thinking, What am I supposed to do now? I actually texted Alex, “Why did I do this to myself?” He replied with a GIF of someone meditating, and I rolled my eyes. But deep down, I knew this was going to be harder than I’d thought.

Week 1: The Anxiety Kicks In

By the end of the first week, the initial novelty had worn off, and a strange kind of anxiety kicked in. I kept wondering what I was missing. What if a viral TikTok trend blew up and I didn’t know about it? What if my friends posted something on Instagram and I didn’t see it? It felt like the world was moving on without me.

I met up with Jess and Mia for brunch that weekend, and as they sat there showing each other TikToks and laughing about memes, I felt like the outsider. They were like, “Wait, you haven’t seen the new challenge? Everyone’s doing it!” I tried to play it cool, but I had to admit, I felt a little left out. Jess suggested I check out her Stories later, and I had to remind her I wasn’t on Instagram anymore. Cue the awkward silence.

Week 2: The FOMO Fades

Around the middle of the second week, something interesting started happening. The FOMO that had been eating away at me slowly began to fade. Without the constant bombardment of other people’s highlight reels, I started to feel… lighter. I didn’t realize how much I was comparing myself to others until I stopped seeing their perfectly curated lives every day.

I had way more time, too. Without the endless scroll, I found myself with hours I didn’t know how to fill at first. I ended up reading a book I’d been meaning to start for months. I took walks without constantly reaching for my phone. I even spent a Saturday organizing my closet, which I’d been putting off for ages.

What surprised me the most was how much more present I felt. I went to dinner with friends and actually listened to what they were saying instead of half-tuning out while scrolling through my feed under the table. My mind felt clearer, less cluttered. It was like someone had turned down the background noise in my brain.

Week 3: The Productivity Spike

By week three, my productivity levels were off the charts. I’d always complained about not having enough time, but without social media, I suddenly had more time than I knew what to do with. I picked up hobbies I’d let slide—like sketching and writing in my journal. I even started learning to play the ukulele (thanks, YouTube).

At work, I was more focused. I wasn’t constantly distracted by notifications or checking in on what everyone else was doing. I actually finished projects ahead of schedule, which shocked my manager (and honestly, myself).

My self-esteem, which had taken a hit from constantly comparing myself to other people’s online lives, slowly started to rebuild. I realized that seeing only the best parts of everyone else’s days had made me feel like I was falling behind. Without that constant comparison, I could focus on my own life, and guess what? It wasn’t so bad.

Week 4: Real Connections

By the last week, I’d settled into a new rhythm. I hung out with my friends more, and our conversations were deeper. Instead of discussing TikTok trends or viral memes, we talked about life—what we were working on, how we were really feeling. It felt like I was connecting with them on a whole new level.

I found myself reaching out to people I hadn’t spoken to in a while, texting or calling them to catch up rather than relying on Instagram DMs or liking their posts as a way of staying in touch. It felt more personal, more intentional. One night, I FaceTimed my friend Chloe, who lives in a different state, and we ended up chatting for two hours, something we hadn’t done in ages.

Day 30: What’s Next?

When day 30 finally came, I expected to feel some massive sense of relief. Instead, I felt calm. I realized I didn’t miss Instagram or TikTok as much as I thought I would. Sure, there were moments when I felt out of the loop or like I was missing out on something, but those moments were fleeting. What I gained—a clearer mind, more time, deeper connections—far outweighed the mindless distractions I’d lost.

I didn’t rush to redownload the apps, though I’m not going to lie—I did eventually reinstall Instagram just to see what had changed. But now, I use it differently. I’m more mindful about when and why I open the app. I don’t feel the urge to scroll for hours, and I’m definitely not glued to my phone the way I used to be.

The Takeaway

Going 30 days without Instagram and TikTok was harder than I expected, but it was also one of the best things I’ve ever done for my mental health. I learned that I don’t need to be constantly connected to feel like I belong. I can be present in my own life without always documenting it or comparing it to someone else’s.

If you’ve ever felt overwhelmed by the pressure of social media, I can’t recommend a break enough. It’s a game-changer. You don’t realize how much space it takes up in your head until you step away. Plus, when you come back, it’s with a whole new perspective.

So, if you’re feeling brave, give it a shot. Thirty days isn’t forever—but what you might gain from it could last a lifetime.

#SocialMediaDetox #MentalHealthJourney #DigitalWellness #NoMoreScrolling #30DayChallenge