7 Tips on Avoiding Social Media Distractions
October 9, 2025 | By Addya
In today’s digital world, it can be tough to get anything done with the constant ping or chime coming from our phones. One quick check can easily turn into an hour of scrolling, and before you know it, your homework or to-do list is still waiting. Our #GoodforMEdia Youth Leader, Addya, knows this feeling all too well and she’s found a few strategies that have helped her. In this blog, she shares seven practical tips for avoiding distractions from social media and staying focused on what really matters. Check them out below!
ONE. 🔕 Turn off notifications
By turning off notifications, you’re less likely to feel the need to constantly check social media to see what the notification is for, which will likely lead to spending more time on platforms. According to the National Institutes of Health, social media notifications are detrimental to performance as they often lead to more errors and reduced accuracy in tasks, and cause more strain through annoyance, anxiety, stress, and frustration. Therefore, turning off notifications will allow you to maintain your performance and avoid additional strain.
TWO. ⏳ Enforce a time limit
Although it’s easy to set a time limit, enforcing them is a different matter. Ask your parents or a friend to set a screen time password on your phone that they will only use to unlock social media apps for a longer period of time after you’ve completed your tasks. According to both the American Academy of Pediatrics and the American Psychological Association, setting time limits reduces media usage and encourages self-control.
THREE. ⌚ “Save up” social media time
Instead of checking social media every time you’re bored or feel like you need a break, encourage yourself to save up that time for later. Decide on one or two times a day you will check social media, and every time you have the urge to check it, remember that you’ll be checking it soon enough. This will help you avoid using the app, and therefore from being distracted, as frequently.
FOUR. 🏆 Develop a reward system
Start a reward system to reward yourself every time you successfully avoid checking social media, such as by promising yourself a reward if you avoid checking it for 2 hours while studying for a test. These rewards could be anything from a treat, additional time for a hobby, time to relax, or even additional social media time when you finally check the app. According to the National Institutes of Health, the primary reason for checking social media is reward-motivated, so developing a reward system to avoid social media use will counteract it.
FIVE. ⏸️ Take social media-free breaks
If you feel yourself getting distracted, rather than going on social media and risking spending too long on it, take a healthy break in which you can be productive towards another task or enjoy a hobby. By avoiding social media during pre-planned breaks, it’s less likely that your break will stretch out longer than intended, and you’ll feel more ready to get back to the task at hand if your break feels more refreshing rather than exhausting.
SIX. ⚖️ Hold yourself accountable
Although holding yourself accountable can take many different forms, try downloading apps like one sec or Opal that force you to take a deep breath before opening social media and limit your time on the app before an intervention. By forcing you to think about your social media usage before putting it into practice, and presetting an amount of time to spend on social media at each break, it’s more likely you’ll be able to stop at the right time and consider not using social media at all, making it less of a distraction.
SEVEN. 📱Take social media out of the picture
If you find yourself getting distracted by social media too easily, consider temporarily deleting apps or removing your phone from your room when focused. Sometimes, social media is too distracting to be avoided, and the only way to ensure your focus won’t break is by removing them entirely. Overall, deleting social media can improve time, focus, and mental well-being.
“I hope that these tips for avoiding distractions by social media work for you! Finding the one that works best for you is most important.” - Addya
About the author
Addya (she/her) is currently a high school sophomore in the Bay Area who is passionate about mental health awareness and advocating for healthier social media platforms. She hopes to use her experience to spread awareness about social media and promote positive interactions for youth online.
Additional Tools and Insights 📚
Tips for Taking Care of Your Mental Health in a Digital World: Learn insights and strategies for protecting your wellbeing while staying connected.
#GoodforMEdia Guides and Tools: Explore a list of resources created by youth to help their peers and adult allies navigate the positive and negative aspects of social media.
Sources
How to Manage Social Media Distractions: A Practical Guide for Students Med School Insiders
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