Social media is costing you more than you think

I don’t have social media.

I deleted Facebook in 2017, Instagram in 2012, and Messenger in 2018. I’ve never had TikTok, Twitter, or Snapchat, and I never will. I know firsthand how toxic it can be—how much it cost me, mentally, emotionally, and even in my relationships.

When I used to have it, I wasn’t living for me. I was living to impress everyone else. Every post, every picture was carefully curated to show what I thought people wanted to see. I wasn’t thinking about what I wanted. I was caught up in the illusion of other people’s “perfect” lives—traveling here, eating there, achieving this, doing that. All while I sat comparing myself to them, feeling smaller and less accomplished with every scroll.

The irony? Most of it wasn’t real. But it still affected me.

It was exhausting. And it made me miserable.

So, I got rid of it. Completely. No half measures, no “I’ll just cut back” promises. I walked away, and I’ve never looked back.

Life Without Social Media

Now, outside of YouTube and professional networking platforms like LinkedIn, I have no reason to pick up my phone constantly. I don’t reach for it at every free moment. I’m not glued to my screen during meals, family time, or while out with friends.

Instead, I’m present. I’m aware of the people around me, the conversations I’m having, and the life that’s happening right in front of me. My mental health has improved drastically. I sleep better because I’m not scrolling until midnight or waking up to check notifications. My self-esteem has grown because I’m no longer comparing myself to filtered versions of other people’s realities.

The difference is night and day.

The Bigger Picture

Here’s the thing: it’s not just me. You don’t have to look far to see the damage social media is causing.

A 2022 report revealed that 63% of young Australians experience anxiety and stress directly linked to social media use. It’s no surprise. Social platforms are designed to keep you hooked—endlessly scrolling, chasing validation, and comparing yourself to others.

On average, people spend over 2.5 hours per day on social media. That’s over 900 hours a year spent buried in a screen. That’s time you can’t get back. Time you could spend on family, friends, learning new skills, or simply resting.

The Australian government is considering banning social media for under-16s, and I’m for it. It’s time we acknowledged the undeniable link between rising mental health issues and heavy social media use. Depression, anxiety, and feelings of isolation are skyrocketing, especially among Millennials and Gen Z. Social media plays a huge part in that.

You See It Everywhere

Go outside. Look around. What do you see?

People—of all ages—heads down, scrolling, disengaged from the world. Families out for dinner, but everyone’s on their phones. Friends sitting together in silence, lost in their feeds. Parents distracted while their kids beg for attention.

It’s heartbreaking.

When I see it, I remember how it felt to be in that place. I wasn’t living for myself. I was living for likes, comments, and shares. I wasn’t connecting with the people around me. I was distracted, disengaged, and ultimately… unhappy.

A Better Way Forward

We weren’t made to live this way.

Social media isn’t inherently evil, but when it controls you, when it defines your self-worth, it’s a problem. It steals your time, your attention, your relationships, and your peace of mind.

So, here’s my challenge to you: as we step into the new year, be more intentional.

Ask yourself: What are you missing by being buried in your screen?

Take a break. Spend time with your family without checking your notifications. Leave your phone in another room during meals. Go for a walk and just look around.

Because in the end, no one will remember how many likes your photos got.

What matters is how you lived your life. The relationships you nurtured. The time you gave to your loved ones. The moments you were truly present.

Social media will fade. But your family, your memories, and your mental health are what truly last.

This year, let’s put the phone down and live for what matters most. You won’t regret it.