How I Went On A Social Media Detox For A Week, As A Chronically Online Gen Z

At the Pinterest Predicts 2026 sharing for what trends to expect in the year ahead, there was an overarching observation made for the Gen Z demographic that stuck with me most of all—we are moving towards prioritising comfort, authenticity and optimism; and minimising the noise from social media this year.

As a digital writer who needs to be up to date with things like the buzziest shows in our region, new cafes that have popped up around town and what celebrities have been stan farming as of late, social media has been a non-negotiable in my life, and I was a happy participant before the fatigue from knowing ‘too much’ took over. At the risk of sounding like Carrie Bradshaw, I wondered if there was really a reason for us to know at seven in the morning what hot takes people halfway around the globe have on a trending topic, or what actor got into a controversy overnight. Endless scrolling, self-imposed late bedtimes and a screentime that can easily hit the double digits started to take an emotional and mental toll on me, and I was glad to hear that I apparently wasn’t alone.

For the start of the year, and curious to see how sustainable and beneficial a social media cleanse actually is for your run-of-the-mill Gen Z-er, I decided to put Pinterest’s prediction to the test by challenging myself to minimise personal social media use.

Below, a low-down on how each day went, along with ‘pro’-tips on how you can kick start your own social media detox as painlessly as possible.

Related article: The Biggest Fashion Trends For 2026, According To Pinterest

The Week-Long Digital Detox Experience

Day One

Miraculously, I remember that my detox starts when I wake up at 6.30am, and I immediately feel a change in the air. Like many, I have the habit of reaching for my phone when I wake up and checking my notifications first, before logging onto Instagram and TikTok. Rather than wanting to be entertained, I’ve become quite reliant on social media apps like these to fill in the quiet with some form of ‘white noise’, so I’m uncomfortable for the first five minutes. But at a certain point soon after, I feel like I’ve crossed a ‘hurdle’ and am noticeably calmer from the lack of constant stimulation. The need to check my phone lessens with every minute, which I did not expect.

Something else that surprises me is how many things I miss when my eyes, ears and hands are glued to my devices. It’s clear, even though I’ve just started, that I have to be comfortable with being still and not having some form of entertainment to keep me occupied. While I might sound dramatic for saying this, going without my noise-cancelling headphones helps me hear the most mundane things like the morning traffic and birdsong properly for the first time in a decade, which unexpectedly brings back memories from childhood, a time before I started heavily relying on my phone.

Work hours feel fine (thanks to deskside chats and digging into work, where I feel like a disclaimer that I have to log into Harper’s BAZAAR Singapore’s Instagram account to post is necessary), and I’m pleasantly surprised by how much time I have on my hands when I get home—not just for my usual tasks like packing my bag for the next day, but also to steam a new pair of pants from my Thailand trip and even to read a quarter of Ottessa Moshfegh’s Death in Her Hands (which I have thoughts about but realise that my usual modus operandi of sharing them on Instagram stories is not available).

Day Two

Encouraged by how refreshed I felt yesterday morning without logging online, I challenge myself to stay off my devices the entire time and manage to pull through with about three minutes of screen time spent checking bus timings and my screen time by the time I leave my home. As with the day before, I feel much calmer and am more efficient with my time and energy, instead of getting distracted by whatever is on my phone. This helps me beat my usual go time by around 10 minutes. Even though I’m only two days in, I can confidently recommend soft launching your very own social media cleanse by trying it out in the morning.

Sustaining the no-social-media rule during work hours is still relatively easy, though according to my screen time, I did log 16 seconds on TikTok to appease my desk mate and our fashion editor, Aaron Kok, whom I have a 100-day streak with, and nine seconds on Instagram, which I honestly have zero memory of.

Today’s schedule includes the preview of the “Fear No Power” exhibition at the National Gallery Singapore. I make it a point to hold off on using even messaging apps when I’m snapping photos and videos for future reference throughout the event, and realise that staying off my phone helps me catch smaller details that I most definitely would miss, like how there is another piece to the mural by Thai artist Phaptawan Suwannakudt suspended on the beam overhead before it is mentioned by the curator.

As I complete the update for the behemoth of a guide to Culinary Class Wars season two in the evening and the day draws to a close, I check my screen time for the trillionth time that day, and I never thought I’d live to see the day that I spent more time on Otter or Okta Verify than TikTok and Instagram combined. I honestly don’t quite feel the pinch of staying off social media yet, maybe because of the time I spent watching Netflix on this day, plus the socialising I had over the course of the morning and afternoon.

Day Three

Just when I think I’m eating up my social media cleanse, I start to feel a slight withdrawal, and surprisingly, it’s not the lack of TikTok scrolling that is getting to me (saying this as an avid TikTok user)—it’s sharing my unprompted thoughts on my Instagram stories. A box of pineapple ‘tarts’ arrives from Goodwood Park Hotel today, as does an email from Saint Laurent announcing that the Mombasa bag is back. As a snack and fashion fan, my immediate response is to pull out Instagram and sound off my thoughts, but I decide to reach out to my friends over Telegram instead, which does reduce the noise from social media in the process.

I’ve been thinking about a key idea since Monday: the use of social media isn’t bad on its own, we just need to be clear about our intentions in using it, whether you’re on a detox or not. Are we clicking in because we’re bored with nothing to do or avoiding another task, or do we want to get something specific out of it? Checking in on my motives helps me to scratch that itch.

There are two instances where my muscle memory kicks in and I unconsciously tap on the TikTok icon, only to be confronted with a horse with a nasty side eye and another video calling me out for not being locked in to my social media ban. If it weren’t for my streak (something I refuse to give up even for this detox), a smarter strategy would’ve been to hide the icon or delete the app entirely.

Another key realisation—more obvious because it’s a work-from-home day—is that I have started to listen to my body’s needs more. I’m consciously reminding myself to stay hydrated, have actual breaks between tasks and eat proper food when I feel hungry.

Days Four And Five

My experiences and observations over these two days are quite similar—something that I think is a result of getting used to this work week routine. It’s always been a reflex for me to draw out my phone, and check my notifications, Instagram and TikTok whenever I can catch a break, so having to sit without scrolling on hour-long bus rides was tough at first, but I’m beginning to appreciate these moments of rest, which feel more natural and welcome over time.

One thing that social media is good for, I realise at this point, is how fast it feeds you important news. I get my dose mostly from social media apps, and without it, I’m definitely out of the loop. Alternatives I’ve found to stay in-the-know are to catch up with people you know (in my case, my younger sister who is perpetually clocked in on current affairs), or better yet, follow trusted news channels on messaging apps like Telegram, so you’re informed without distractions or excessive noise from other posts.

Winding down at night this week involves some time spent using video streaming services like Netflix, and what I appreciate about the app is that it encourages you to focus completely on the programme and not get distracted by the comments. I can feel my attention span changing (in a good way) after coming off short-form video platforms like TikTok.

Related article: The Best Resorts In Asia With Unique Wellness Features

Day Six

I had noticed a habit of not being present when I was out and about over the last year—being on my phone while running errands, getting to events and the like—and set out to be fully conscious and receptive of my environment at the opening weekend of Verse 2026, a literary event at The Arts House happening till the end of the month. To make the most of this experience, I make sure to take off my AirPods once I reach my destination.

In preparation for this week, I’d searched online to see what the digital detox and social media detox experience was like, and resonated with the thought that apart from their entertainment value, social media platforms also function as an ‘escape’ at social gatherings, which is quite ironic. ‘Forcing’ myself to remain present the entire time and less in my head makes time feel less rushed, and like I have to hop from place to place once a task is done.

During this time, I manage to have a chat with the friendly founder of Chio Books (and Booktique), Anthony Koh, who shares that his selection at Verse is mostly made up of Singapore Literature titles like Melissa De Silva’s ‘Others’ Is Not A Race: Being Eurasian in Singapore and Malaysia, and that the paperback version of the The Albatross File: Inside Separation is a popular pick so far. Connection feels easier and a lot more natural when your attention is fully focused on the person and are genuinely interested in what they have to say.

Along the way back, I also make an unplanned stop—a rare occurrence for me, but another instance of listening to my instincts this week—at the National Gallery building, which is bustling with activity from Light to Night 2026.

I decide to revisit the “Fear No Power” exhibition as well, which opened on Friday, as I’d missed half of the works during the quick look on Tuesday. Again, with nothing online to distract me, it’s much easier to immerse myself in the cultural context of each artist, from Suwannakudt’s glimpses into temple life and beyond as a woman in Thailand and Sydney to Imelda Cajipe Endaya’s Kasibulan, a collective of female artists that she co-founded in 1987 and that continues to exist to empower women today.

Related article: 8 Singaporean Books To Add To Your Reading List

Day Seven

I’m glad to conclude my detox, not because I’m dying to dive back into the blackhole of TikTok or Instagram reels, but because I feel like documenting my experience (using pen and paper, no less) has inevitably given me pressure to adhere to the ‘rules’ when I do feel like it’d have been a better experience if it had been more personal and more of a gradual shift than a bootcamp. I think it’d be healthier for anyone who wants to do a social media cleanse to see it as more of an eventual change in lifestyle habits.

Reflecting on the week so far, as well as my expectations heading into the detox, I think the biggest ‘mistake’ I made was to idealise my experience before it happened. It’s great to romanticise it a little, by getting out your ‘to be read’ list, trying your hand at a recipe that’s been stowed away and more, as it can be encouraging, but I underestimated how tired I would be from the working week. Adapting to your needs (as seen in day three) is a necessary thought process when you’re taking your first steps.

As I’m wrapping this story up on day eight and nine, I’m surprised that I don’t have the urge to immediately jump back online—in fact, I continued the very same morning routine I had last week as I have come to like this moment of rest at the start of the day. Even though I’m now technically free to indulge in as many TikToks as my free time would allow me, the experience of scrolling on the app just doesn’t feel as addictive anymore.

As it turns out, touching grass, literally and figuratively, does change your life. For now, at least.

How To Do A Social Media Detox

If you’ve been thinking of going on your own social media detox, here are all the tips I noted down from my experience, so you can jumpstart yours more easily.

Before you start

1. Set precise goals

A good place to start off is determining why you want to go on a social media detox. When you set goals like reducing screentime, social media use, or going analogue altogether, it’s easier to plan your ground rules and implement helpful things like screentime limits.

2. Delete unnecessary apps and log out of your accounts

Remove any social media apps (especially if you don’t use them for work) from your screen. This will help if you’re like me and launch them unconsciously. If your work is social media-related like mine, try logging out of your personal account so you don’t get fed content that will distract you.

3. Plan your free time

Something else that got me more excited about the detox was planning what I wanted to do with that extra free time—you’ll have more time than you think you do. It’ll be helpful to have different kinds of activities, specifically low and high-energy ones, to cater to each day and time period. Dig up your past hobbies as inspiration. Personally, I reached for my books, experimented with floral arrangements, tried cooking and visited exhibitions.

With the extra time, you could probably add touches of whimsy to your everyday routine too, and they don’t have to be high effort. Doing variations of my morning and afternoon coffee routine, and using linen spray after thoroughly cleaning my room, were some small differences that made an impact on my day.

During your social media detox

1. Allow yourself a long enough runway to adapt

Going cold turkey is not easy, so allowing yourself a slow and steady approach is a healthier alternative. If I were to do it over again, I would’ve soft launched the detox a couple of days earlier by reducing social media usage over time or not using it for certain parts of the day as preparation. But I did find it helpful to have a concrete start date because it functions as a boundary for yourself and adds enough pressure to keep you in check.

2. Find your new routine

Intentionally implementing actions daily to reduce your need to reach for your phone or to log onto social media will help if you’re just beginning your detox. If you find you use your phone a lot in the morning, make it a habit to leave it in a spot and only take it with you when you’re leaving the house. If you have to search something up during work hours, try doing it on the computer instead of your phone.

Building momentum was something that encouraged me a lot during this time. Managing to stay off your phone for an entire afternoon for two days consecutively, for example, means that it’s likely that you’re able to do it again for the third time. I personally used my average screen time of two hours and 51 minutes (measured over three days) to stay on track that week, aiming to remain or stay below the number each day.

After your social media detox

1. Reflect on the good and bad of your experience

As you end your social media cleanse, notice what you didn’t miss, and try to make it a part of your new habits. It’s easier to maintain a low social media use streak than to have to restart the process later on.