Bottom Line Up Front: You should quit social media.
Hold on, that doesn’t mean delete your accounts, but I've researched every excuse I’ve ever heard, and the research never supports staying on it.

This started with a question I've been asking for over a decade. Since 2014, I've kicked off my time management workshops the same way: "What's your biggest time waster or time suck?" Without fail, “Social Media” wins by a landslide. Every. Single. Time.

Then I had a podcast conversation that changed everything. I sat down with Penny Zenker, a focus expert, to debate whether people should actually quit social media. What started as a friendly discussion sent me down a rabbit hole digging deep into the research behind every excuse I've heard over the years on why people can’t quit. Here are the results.

Spoiler alert: The excuses don't hold up.

I researched and fact-checked them all. Here's how I'm going to present the results below:

Some background on why this matters (and why the algorithms are literally designed to beat you)
Every excuse I've heard, what the research actually says, and what works better
What I do instead (which you can steal)

Some Background

Why This Matters for Your Productivity

The algorithms are smarter than you. They're literally designed to keep you scrolling using slot machine psychology. You never know when that next dopamine hit is coming, so you keep scrolling.

Here's what it's actually costing you: Every time you bounce from deep work to check your feed, it takes 23 minutes to refocus. You think you're multitasking - you're actually task-switching, which makes you slower and more error-prone at everything.

The damage goes deeper. Studies show excessive social media use tanks your working memory, hurts job performance, and increases stress and depression. 43% of adults say checking social media stresses them out. Yet they keep doing it anyway.

My Perspective on This

Full transparency: I'm coming at this from both sides. I use these platforms personally and run a business that markets through them. I've lived the creator hustle, felt the algorithm anxiety, and experienced both the highs of viral content and the lows of posting into the void.

The problem isn't the tool - it's how we use it. Social media has real benefits: networking, news, learning. But most of us aren't using it strategically. We're just scrolling.

Who This Is For

If you're a regular person, a consumer of social media using it for "networking," "staying informed," or "entertainment" without a clear business purpose, this is definitely for you.

If you're a small business owner, thought leader, or sales agent using it hoping to generate revenue, this is definitely for you. The research and findings below should be a big help.

If your paycheck depends on social media and you're a creator, community manager, or social media marketer, this isn't telling you to quit tomorrow. But the research about burnout and mental health impacts is still valuable for you to understand. Think of it like when they discovered cigarettes cause cancer and you worked for a cigarette company. You don't have to quit your job immediately, but consider it a nudge to diversify beyond just social media.

So let's bust some myths. I'll walk you through every excuse I've heard, what the research says, and what works better.

The Benefits of Social Media (Yes, They Exist)

Before I tear apart every excuse, let me be honest: social media does have genuine benefits. Dismissing them would be disingenuous, and I'd probably lose all my credibility with you. Here are the genuine benefits:

Sometimes it actually saves lives. During Hurricane Helene (which I lived through), social media provided real-time updates that were genuinely life-saving. When the power's out and traditional news is down, those Facebook posts and Facebook neighborhood groups can become your lifeline.

It connects people who can't connect anywhere else.
People with rare diseases find their tribe.
Artists discover audiences they'd never reach otherwise.
My wife and I moved twice in one year. Facebook Marketplace saved us thousands on furniture.
When I meet hundreds of people at conferences, LinkedIn beats collecting business cards every time.

And yeah, it's changed the game for creators and small businesses. Musicians launch careers from their bedrooms. Local businesses reach customers without massive ad budgets. You might even be reading this because of a LinkedIn post.

But here's the big question: Are you actually using social media for these benefits? Or are you just... scrolling?

Because if we're being brutally honest, most of us aren't strategically networking or finding life-saving emergency info. We're watching cat videos at 11 PM and wondering where the last hour went.

That's the real problem. Not that social media has zero value. It's that the costs to your attention, productivity, and mental health far outweigh the benefits you're actually getting from mindless scrolling.

So let's talk about those excuses...

Every Excuse I’ve Heard To Stay On Social Media

Strap in…this is where it gets interesting. Over the years, I've heard every excuse in the book. Maybe you'll recognize a few of your own in here. Here's what people tell me, what the research actually shows, and what works better.

"I Need It to Stay Connected" & Social Excuses

These excuses also sound like:

"It's how I stay in touch with friends and family."
"That's how my generation communicates."
"Everyone uses it. I'll be left out."
"I need to support friends going through tough times."

Here's what the research actually shows:

Passive social media makes relationships weaker, not stronger. Public reactions (you “liked” their post) provide almost zero emotional benefit to people in crisis. 25% of adults have quit social media without any social consequences. People who quit report stronger, more meaningful connections within weeks.

What works better:

Replace likes with actual phone calls. Send them direct messages. Video calls would be even better. Or record a video of yourself talking to them and sent it! Use social media only as a logistics tool, like finding someone's contact info. Focus on your closest 5-15 relationships instead of maintaining hundreds of superficial connections.

Real talk:

When I moved to Tampa from DC, I messaged old contacts I hadn't spoken to in almost 20 years. Only a third responded, but we picked up exactly where we left off. Real relationships survive without constant social media maintenance.

"I Need It for Work" & Business Excuses

These excuses also sound like:

"Everyone in my field uses LinkedIn."
"I need it to promote my business."
"I have to stay current with industry trends."
"It's networking."

Here's what the research actually shows:

Email marketing delivers 4,200% ROI while social media generates as low as 0.9% conversion rates. Workplace productivity drops 13-15% with unrestricted social media access. Most "work" social media use is actually personal browsing in disguise. And get this…nearly 50% of your "engagement" comes from bots, not real humans.

What works better:

Schedule posts in weekly batches. Use LinkedIn like a digital business card. Update it quarterly, engage meaningfully, then get off. Invest in email marketing ($42 return per $1 spent) and face-to-face networking.

Reality check:

A very successful speaker I know told me, "I've made millions in my career. 95% came from referrals. Only 5% came from social media." He wasn't against social media, just realistic about proportionally where to spend his time.

"I Need to Stay Informed" & Info Excuses

These excuses also sound like:

"I need to stay current with news."
"What if something important happens?"
"I follow educational accounts."
"It's for research and learning."

Here's what the research actually shows:

Social media gives you shallow, fragmented information that feels like learning but isn't. Algorithms prioritize engagement over accuracy. Educational content mixed with entertainment actually hurts learning retention.

What works better:

Pick 1-2 reputable news sources and check once daily. Use AI for research. It'll search Google Scholar and academic sources for you. Try dedicated learning apps instead of educational social media accounts.

Personal confession:

This was my excuse for years. Now I get all my news from three 5-minute newsletters:
Local News in my city: Axios Local
National News: Morning Brew
Political News: Tangle
I feel more informed than when I was doom-scrolling for "news."

"It's Just Entertainment" & Boredom Excuses

These excuses also sound like:

"It's just entertainment."
"I'm bored otherwise."
"I only look at funny content."

Here's what the research actually shows:

Social media "entertainment" is designed to be addictive, not genuinely enjoyable. Those algorithms mix funny videos with engagement-driving content to keep you scrolling. Users actually report lower satisfaction from social media compared to books, movies, or hobbies.

And here's the kicker about boredom:

It's actually a superpower. Boredom improves creativity and problem-solving. Ever notice how your best ideas come in the shower or while driving? That's your unstimulated brain doing its thing.

What works better:

Choose intentional entertainment - comedy specials instead of TikTok videos, books instead of Instagram stories. Learn to let your mind wander for 5-minute periods. You'll be amazed what happens when you're not constantly stimulated.

"It Helps Me Relax" & Sleep Excuses

These excuses also sound like:

"I use it to wind down."
"I use it at night when I can't fall asleep."
"My phone is my alarm clock, so I need it in bed."

Here's what the research actually shows:

Social media increases stress hormones and mental stimulation. Blue light disrupts sleep cycles. Screen time before bed makes insomnia worse, not better.

What works better:

Read fiction, listen to sleep podcasts (try "Nothing Much Happens"), or practice meditation for actual relaxation. And yes, you can get a real alarm clock - they still make those.

Personal confession:

I used the alarm clock excuse for 10 years. "I have to have my phone in bed!" Recently, I implemented a strict rule: NO PHONE IN BED. Ever.

The results shocked me: I sleep 45 minutes more per night according to my tracker. I fall asleep faster and stay asleep better. When I'm in bed, my only job is sleeping.

My setup now: Apple Watch vibrates me awake gently (wife sleeps through it). Backup alarm clock across the room forces me to actually get up. Revolutionary concept, I know.

“It’s Not A Big Deal” Excuses

The excuses sound like this:

"I only check it a few times a day."
"Everyone else uses it more."
"At least I don't have real addictions."
"I can stop anytime."

Here's what the research actually shows:

Heavy users underestimate their usage by 200-300%. Most people check social media 50-100+ times daily while thinking it's "just a few times." Behavioral addictions use the same brain pathways as substance addictions. Saying "I can quit anytime" without actually trying is classic addiction behavior.

Reality check:

Comparing your usage to others is like saying "I'm only jumping off a smaller cliff." You're still jumping off a cliff.

What works better:

Turn on screen time tracking to see your real numbers. Set actual limits. Want to prove you're not addicted? Take a 2-week break. If it's easy, you'll prove your point. If it's hard... well, you'll have some valuable information about yourself.

What I Do Instead (Which You Can Steal)

Full transparency: I still have all my social media accounts. I'm not telling you to delete everything and become a digital hermit. But I've completely changed how I use them.

A professional using his cellphone — *Photo from* *Pexels*

1. I treat it like a business tool, not entertainment. You can find me on social media, but I'm not living there. LinkedIn gets checked once daily, everything else once weekly. I only post if it builds people up or adds real value - no mindless sharing or scrolling.

2. My phone became a phone again. Deleted all social apps. Browser access only on my phone and my computer, with tools like #blockit to eliminate newsfeeds completely. Zero notifications. Zero temptation.

3. I automated my willpower. Built-in screen time limits: 15 minutes per day on social media, total. When it's gone, it's gone. I don't rely on self-control - I rely on systems.

4. I replaced the habit. When boredom hits, I text friends, read, scroll through my own photos, or open Duolingo. Anything but social media.

5. I batch it like email. One 10-15 minute session daily from my computer (feels more intentional). Check notifications, respond to messages, get out. No browsing, no rabbit holes.

6. No phone in bed. Ever. This one change alone added 45 minutes to my sleep.

The result? I don't feel deprived. I feel in control.

But Still…Influencers Make Money…

I get it. After everything I've said, you're still thinking about it. The Instagram stars, the YouTube success stories, the TikTok millionaires. It looks so appealing from the outside.

Trust me, I fell for it too. When I started Productivity Gladiator, I tried to be everywhere: Twitter, LinkedIn, Facebook, Instagram, Threads, TikTok, YouTube. I spent hours every week scheduling posts, creating content for each platform, trying to crack the algorithm code. After months of this exhausting routine, I'd made exactly $0 from social media toward my business.

Then I got smart and focused. I kept LinkedIn (where my actual customers look for me) and YouTube for longer content. I also have an email newsletter, a podcast, and a blog - content that lasts forever and doesn't depend on algorithms. Everything else? Just billboards now. They're there to direct people where to find me, and I post every few weeks to indicate that I’m still around, but I don't actively feed the content machine.

Instead, I invested all that time and effort in real networking - phone calls, actual conversations, joining the National Speakers Association, building genuine relationships.

The results? The last three years, my business has grown significantly year over year. Not from viral posts (I had some of those too, but they don’t generate $) or follower counts, but from real people who know and trust me. The upward trend continues based on my own control and effort. It feels sustainable for the long haul. Check back in 10 years - I'll have more data to prove it.

Here's the research that backs up my experience: 90% of social media influencers experience burnout - nearly double the rate of traditional workers. The financial reality is even harsher: 71% of creators earn less than $30,000 annually, and only 12% make more than $50,000. Most creator careers flame out in just 5-7 years, with creators living in constant anxiety about algorithm changes that can wipe out their income overnight.

Meanwhile, people who focus on real relationship-building report significantly higher satisfaction and financial security. The scariest part? There are virtually no long-term studies tracking what happens to influencers after they burn out.

Here's another telling sign: I've never heard of a retirement party for a social media influencer. At my first job, I noticed no one was retiring - everyone either quit or got fired. That was a clear sign it wasn't a good long-term place to be. I'm seeing the same pattern with influencer careers.

Final Thought: Your Attention is Currency

Social media isn't evil - but it is engineered to waste your time and make money for everyone except you.

Think about it: The creators make money. The platforms make MORE money. The advertisers do it because they end up making money. You spend the MOST time on it and make... nothing.

Here's what really drives this home: An Australian hospice nurse named Bronnie Ware spent years documenting the final regrets of dying patients.
The top regret she heard? "I wish I'd had the courage to live a life true to myself, not the life others expected of me."
The second most common? "I wish I didn't work so hard."
They regret not connecting with real people, not pursuing their dreams, not being present for what mattered.

Notice what's NOT on that list? "I wish I'd spent more time on social media." No one on their deathbed regrets missing viral videos or not getting enough likes.

Your attention is currency. And if you're not budgeting it, someone else is spending it for you.

So stop letting algorithms run the show. Stop scrolling. Use social media strategically, or it'll use you.

Time is the currency of your life…spend it wisely.

References / Further Reading:

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Heading Photo from Pexels

I’m Brian. At age 4, I was diagnosed with insulin dependent (type 1) diabetes and told that my life was going to be 10-20 years shorter than everyone else. As a kid I took time for granted, but now as an adult, time is the most precious thing that I have. After spending a career hands-on in the trenches as a leader at all levels, I now train Productivity Gladiators to level up their careers. Graduates wield superpowers in time management, practical leadership, communication, & productivity. If what you’ve seen here intrigues you, reach out, let’s chat!

“Time is the currency of your life, spend it wisely.”

Can You Quit Social Media? Should You? Stop Hiding Behind These Excuses.