How to Do a 7 Day Social Media Cleanse

Self Development
Ever feel like you're in a way too clingy relationship with social media? Feel like you're way too glued to your phone? Me too! Click through to read my day-by-day social media cleanse system!

Hey there, and thanks for checking out another blog post! Today, I want to chat a little bit about social media. I recently had my hours changed (thank God!) at work, and that has left me with a lot more useable time on my hands. Unfortunately, I sometimes use that time for silly things like scrolling Instagram and Pinterest mindlessly on my phone.You know the feeling right? You pick up your phone, and an hour later you’re still scrolling pinterest looking for the perfect crockpot recipe.


Sometimes, social media can take a bit of a darker approach, in my opinion. I can’t even count the number of times that scrolling instagram has left me feeling discontent. Looking at the highlight reels of the people I follow on social media, often leaves me feeling as if I need to have and do more things. It can leave me feeling as if I’m not enough. Not to mention actually feeling unwell with a headache after staring at the lit screen for too long!


All of this really got me to thinking about creating a social media cleanse. I knew that I wouldn’t want to be separated from the outside world via phone for a super extended period of time…and even if I were to try that, I would probably need to ease into it. #phoneobsessed 😉 Because of this, I have come up with a 7 day social media cleanse. Instead of focusing solely on getting rid of all apps forever and never touching our phones again, this cleanse places the focus on getting rid of the negative parts of social media (as much as possible) and becoming intentional about the amount of time spent using our phones. You ready?


**I think that this cleanse is best done on a Monday to Sunday schedule, but you really can do it starting whatever day you choose!


I’ve also started vlogging these posts, so if you’d rather grab this info in video/audio form, you can head over to the video here. If you’re gonna stick with readin’ (my personal fave way to soak in information!), scroll down to read my social media cleanse system!


Related:  3 Traps of the “Goal-Getter” Mentality 


Day 1 – Pray About It

This is probably the least obvious step for me, and it should be the MOST OBVIOUS! Praying about this cleanse is going to set us up for success and give us the Heavenly help that we need to go through with the cleanse God’s way. Let’s face it…it’s hard to give up any amount of social media these days. Our phones are basically an extra arm. This social media cleanse might be especially hard for those of us who use social media as a way to spread encouragement and love. Our good intentions for social media can often be the things that lead us to our favorite app, but are those good intentions the reason that we stay hooked for hours on end? It can all become quite confusing. It’s extremely important to start this 7 day challenge by speaking to God, listening for what He has to say about the matter, and search His Word for instruction. You may be tempted to lump this day in with another day or even skip it altogether, but I encourage you to speak to God FIRST before starting this journey!


Day 2 – Make a List 

Spend today making a list of the things about social media that aren’t necessarily so great. When you go about your normal day on social media, take note of times when you have negative emotions or thoughts. For instance, are there certain accounts you follow that make you feel bad about yourself or your life? Do you often find yourself wishing that you had more “things” or that you could go to more exotic places instead of being happy with your position in life at the moment? Are you jealous of someone else’s marriage or job? Do you start to feel as if your face is in the phone or computer more than being face-to-face with those that you love?


Take a bit of time to focus on the positives about social media as well. Do you enjoy the connection with people all over the world? Is social media a way for you to spread a certain message that you’re passionate about? Is it a way for you to relax or brainstorm? Day 2 is really all about figuring out how you actually feel about social media and your use of technology. It’s become so normal now to be glued to our phones, so take some time to list out the good and the bad to gain a clear picture of how social media fits into your life and how you might want that to change in the future!


Day 3 – Unfollow Some Accounts

This is the day to take an inventory of who you’re following on social media (on all platforms) and get to unfollowin’. I know that this may sound a bit harsh, but it’s not. Hear me out. The people and pages that you follow on social media have a lot of influence over your thoughts and actions. You may not even realize the negative mood shift that happens when you scroll a certain person’s feed, but I bet you notice the dollars that leave your bank account every time that you feel the need to buy the newest thing because everyone else on social media is raving about it. Both of those things can be toxic to us because they make us feel discontent when we might not have felt that way if we hadn’t been scrolling our newsfeed. Need some help jogging your memory on who you might need to delete from your list?

  • celebrities or figures that don’t hold the same values as you
  • your ex-boyfriend…you know you don’t need to be seeing what he’s up to 😉
  • anyone who makes you feel as if what you have in your life isn’t enough
  • brands that constantly leave your bank account drained for no good reason
  • people spewing constant negativity
  • etc.


Day 4 – Pick a Platform to Ditch

I know that this is going to seem difficult at first thought, but we all have that one platform (or two or three) on social media that we use for no real reason. Think of alllll the different social media apps…there is bound to be one that you truly don’t need to have a presence on. This platform might be the one that really seriously adds nothing to your life, maybe you’re just spending way too much time there, or maybe you added this app on your phone cause it was the “cool” thing to do & now you’re hanging out there for no reason. Whatever the reason, pick one to get rid of, and feel the social media burden lifted. 😉


Related:  The Hard Lesson God is Teaching Me Through Social Media


Day 5 – Set Boundaries for Use

Now it’s time to figure out what times during the day you will be using social media and what times you will not. Getting intentional about social media usage is the key to staying plugged in but also not being attached to your phone every second of the day. I personally think it would be too difficult to ask everyone to stop using social media altogether. It may make things a lot simpler in our day to day lives, but so much of our world revolves around staying in touch with people via social media that it’s just not reasonable to assume that we can get rid of it forever. Instead, determine which times of the day are A-okay for social media use and which times of the day would distract you from more important things. For instance, you may decide that it’s okay to check in during your bus ride to work and your lunch break or even when you’re going to the bathroom (LOL), but you want to make sure that you’re off your phone by dinner time. This is going to be different for everyone, but the important thing is to set boundaries and stick to them.


Day 6 – One Hour

Yep, spend only one hour on social media today, and preferably only one hour on your phone period. I know it may seem pretty daunting at first, but it’s also SUPER freeing. You can spend that one hour in one chunk or even spread it out in 10 minute segments throughout the day. However you slice it, just one hour on social media for day 6!


Day 7 – Zero Social Media 

Try spending your entire day away from social media. Simple as that. You can do it, girl!


** Want to print this 7 Day Social Media Cleanse outline? Head over to the BHC Library and sign up for the FREE printable library to grab a copy!**


I hope that you find this social media cleanse helpful, and I would love to hear your thoughts after you complete it! Drop a comment below & let me know what you’re thinkin’.

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  • Lo
    March 12, 2018 at 10:48 pm

    Love this article! I was able to relate to most of the points in your article. I felt called by God to give up social media so I deleted Facebook and Instagram. At first before I did that, I felt worried about missing out on my friends. To be honest, it was the best decision I have ever made in my life. I am not even going back to it. I feel much more happier and peaceful doing it. I am able to be in the present moment and focus on God more.

    • Carisa Alford
      March 19, 2018 at 7:44 am

      I have heard that from a lot of people! I have definitely thought of cutting back even more or adding more structure so I’m not mindlessly scrolling. Thanks so much for taking the time to read and comment!

  • Sharon
    May 21, 2017 at 7:56 am

    Hey Carisa! I’m so happy I’ve found your blog this morning through Pinterest. I’m 19 years old and trying to grow deeper in my relationship with Christ every day. Your blog speaks to me in so many ways; I can relate to them so much. Thank you for sharing your life with us! 🙂

    • Carisa Alford
      June 18, 2017 at 3:24 pm

      Yay you! Keep searching after Christ, and I love that you’re doing it so young. Keep digging deep, girlfriend, and thanks so much for being here on the blog!

  • Sonia Perkins
    January 18, 2017 at 3:12 pm

    Loved this and started doing it on my own!

    • Carisa Alford
      February 21, 2017 at 1:11 pm

      Yay! I think I need to do another one lol