Trying to quit social media? Don’t make this self-righteous mistake

February 26, 2026 — 7:00pm

Each week, Good Weekend’s how-to column shares expert advice on how to navigate some of modern life’s big – and small – challenges. This week: How to quit social media.

Getting off Instagram and TikTok is the new black. Everyone, it seems, has determined that 2026 is the year they unhook their minds from the time-wasting, anger-inducing, confidence-bruising apps they can no longer live with … but aren’t sure they can live without.

Thankfully, people such as James Collett, senior lecturer in psychology at Melbourne’s RMIT University, are here to help. The first step, Collett says, is to understand why you want to quit. Is it the time lost scrolling? The frenemies and exes squatting in your head? The inane celebrities whose lives – and product lines – you’re a little too invested in? The way the algorithm keeps shovelling promotional gumph in your direction?

“Quitting has become such a trend, people aren’t questioning why they want to do it,” says Collett, “and if they haven’t nailed that down, it can be difficult to stick to.”

Sometimes, a radical cull of those you follow might solve the problem. If not, then plan your exit, “and, by that, I don’t mean do one of those self-righteous posts that says, ‘I’m leaving, this place is no good, FAREWELL!’ ” Collett says.

Instead, analyse what you get from being on the apps. Feeling up to date with the zeitgeist? With friends? Giving the world the blessed benefit of your opinions? Watching cat and otter videos? Then ask yourself, “Can I scratch that itch another way?” Often, you can.

If you still want to quit after this clear-eyed analysis, then go ahead – and really lean into the disconnect. “Don’t think of it as scary to be missing out: view it as a way to cut out noise, be more present with loved ones, achieve a specific goal,” Collett says. “Focus on what you’re getting out of it, not what you’re missing.”

Setting up barriers will help. Disable notifications, delete the apps, tell family and friends so they hold you to it. Charge your phone in another room. I know: someone might die while the phone’s in the kitchen, and you’ll miss the news. Probably won’t happen, though, right? Risk it. “The world will keep turning,” says Collett.

Crucially, find replacement behaviours. No, not pottery: you need things you can do at times you’d normally scroll. On the train, in bed at night, on the toilet (c’mon, we know it). Read a book. Listen to a podcast. Talk to a human. Gaze around and drink in this wonderful thing we call life.

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The February 28 edition