How to Break Free from Social Media Addiction: Science-Based Tips

A US court acknowledged in March that social media platforms have addictive effects. Experts share scientifically proven advice on how to break the habit of constantly checking your phone.

In March 2025, a US court acknowledged that social media platforms create addiction in their users. Although only doctors can modify the international disease classification, and social media overuse is not yet classified as an official disorder, the problem is very real in the daily lives of millions of people.

Why is it so hard to stop?

Many people find themselves in a familiar situation: at the first signs of boredom, they automatically reach for their phone, open YouTube, TikTok or another app, and scroll through content for hours without a clear purpose. According to psychologists, this behaviour is deeply embedded in habit loops that activate almost subconsciously.

Science-based solutions

Independent news cooperative Bereg compiled advice tested in research that helps overcome overuse. Psychotherapists emphasize that the most effective methods are not based solely on willpower, but on changing the environment: for example, keeping your phone in another room, limiting app usage time through device settings, and planning alternative activities for when boredom strikes.

It's also important to create buffers between apps — before opening social media, take a moment and ask yourself why you're doing it. Scientists have found that a brief conscious pause interrupts automatic behaviour. Additionally, experts recommend clearing your phone's home screen by moving app icons into separate folders to reduce visual temptation.

How to achieve success?

Psychotherapists emphasize that to achieve change, it's important to understand what triggers your behaviour — what exactly makes you reach for your phone. Boredom, anxiety, loneliness or simply habit? The answer to this question will help you find a more suitable solution. The importance of group support and talking about your changes with those close to you should not be underestimated either, as social accountability significantly increases your chances of success.