47 | 5 Ways to Break Free From Social Media Addiction This Christmas

The holidays should be the most wonderful time of the year.

But scrolling through Instagram in December can feel like being invited to everyone else’s highlight reel while you’re just trying to figure out what to make for dinner. The perfect trees. Matching pajamas. Pinterest-worthy cookies. Exotic vacations.

Every post whispers, “You’re not doing enough.”

Social media isn’t going away. And honestly, I don’t think it needs to. But during the holidays when everything feels ramped up, when the ads are everywhere, when comparison is on overdrive, we need help managing our time online.

Because what starts as innocent scrolling can quickly turn into social media addiction, stealing not just your time but your peace, your presence, and your joy.

Today I’m giving you five practical strategies to break free from social media addiction this Christmas season. These aren’t theories. These are things I’ve done myself and coached others through.

You need tools you can use this week.

What Social Media Addiction Looks Like During the Holidays

Research shows that 89% of people say social media influences their holiday shopping decisions. The algorithms are working overtime right now to keep you scrolling, clicking, buying.

You open Instagram to check one thing. Suddenly you’ve lost 45 minutes watching Reels about gift ideas you can’t afford and holiday traditions you don’t have energy to create.

You’re exhausted at the end of the day, but you pull out your phone to unwind. Before you know it, it’s 11 PM and you’re comparing your messy reality to someone else’s Christmas card. Your chest feels tight. Your mind races with everything you’re not doing right.

This is what social media addiction does. It convinces you that you can be in two places at once, but you can’t. Let me show you how to take back your time, your attention, and your peace this holiday season.

Strategy #1: Set a Daily Time Limit and Actually Honour It

Here’s what I want you to do today. Not tomorrow. Today.

Go into your phone settings and set a daily time limit across all your social media apps. When your phone notifies you that your time is up, close the app immediately.

No bargaining. No “just one more minute.”

Why This Works

Traditional screen time limits fail because they rely on willpower. You see that “Ignore Limit for Today” button and tap it without thinking. But when you commit to honoring that limit, when you actually close the app when time’s up, something shifts.

You get back time to wrap presents without distraction. Or can bake cookies with your kids or grandkids who actually have your attention. You prioritize rest instead of scrolling yourself into exhaustion before bed.

If you need accountability, tell someone. Ask them to call you out when they see you scrolling past your limit.

Strategy #2: Create a Digital Curfew After 8 PM

Late-night scrolling steals your peace. This is especially important during the holidays when your brain is already overstimulated.

Set a digital curfew. After 8 PM, or after dinner (you pick), social media is off-limits.

Put your phone in another room to charge. Read a real book. Sit by the Christmas tree with tea. Watch a Christmas movie. Journal. Pray. Talk to your spouse. Wrap gifts in a quiet space.

Give your mind a rest.

The Science

Studies consistently show that screen time before bed disrupts sleep quality. The blue light from your phone suppresses melatonin production, making it harder to fall asleep. But it’s not just the light. It’s the content.

When you’re scrolling through social media, your brain is processing comparison, envy, FOMO (fear of missing out), and information overload. This activates your stress response right when your body needs to wind down.

By creating a digital curfew, you’ll sleep better, wake up more rested, and won’t start your day already feeling behind.

Strategy #3: Post Less, Live More

This one might challenge you.

When you’re constantly thinking “Is this post-worthy?” you’re not fully present. You’re documenting your life for an audience instead of actually living it.

Nobody’s truly experiencing the moment because everyone’s too busy performing it.

My Invitation

Decide ahead of time how many posts you’ll share this entire holiday season. Maybe three. Maybe five.

Then just be present.

Take photos if you want, but don’t post them right away. At the end of the season, pick your favorite memories and share those with thoughtful captions about what made them special.

Your family will remember that you were there with them, not behind your phone. The thrill of likes will fade, but the memories won’t.

Strategy #4: No Social Media at Church or Family Gatherings

This is about sacred space and sacred people.

I work at a church and I see this all the time. You’re at a Christmas service checking notifications halfway through the sermon. Or you’re at Christmas dinner scrolling under the table while everyone else is talking.

Social media addiction convinces you that you can be in two places at once. But you can’t. Let’s get honest with ourselves.

The Solution

When you’re at church, at a holiday party, at a family gathering, your phone stays in your pocket or purse. Better yet, leave it in the car.

Take one photo at the beginning if you must, then put it away for the rest of the event.

You’ll have real conversations. Make eye contact. Actually hear what your grandmother is saying. These moments become memories.

Don’t let social media addiction steal them.

Strategy #5: Take a One-Week Social Media Fast

Can you do it? Can you take one full week off social media during the holiday season?

This is the big one.

Pick one week, maybe between Christmas and New Year’s. Delete social media apps from your phone completely. Not just think “I won’t open them.” Actually delete them.

(When you delete them, it doesn’t delete all your content or your login. It just deletes the app. When you download it again, everything’s still there.)

Feeling Resistance?

You might have moments of panic thinking “What if I miss something important?”

Let me tell you something. You won’t miss anything that actually matters. The people who really need you know how to reach you. This fear of missing out is exactly what keeps you trapped in social media addiction.

Studies show that even a short break from social media, just one week, can significantly improve mental clarity, reduce anxiety, and help you reset your relationship with your phone.

Use that week to connect in face-to-face conversations. Practice deep rest. Plan for the new year. Read books. Pray without distraction. Play games with your family.

Notice how it feels to be bored without immediately reaching for entertainment.

You’ll come back with fresh eyes. You’ll see what actually adds value to your life and what’s just noise. You might even decide you don’t need some of these apps at all.

When You Need More Than Willpower: The Brick

I know social media addiction is real and it’s powerful. That’s exactly why I want to tell you about something that’s been a game changer for me and others I know.

It’s called The Brick.

It’s a small physical device, about the size of your palm, that creates an actual barrier between you and digital distraction. You tap your phone to it, and instantly your phone enters a focus mode you’ve designed.

Try to open a distracting app? Your phone shows you one simple message: “This is a distraction.” That’s it. That one line brings you back every time.

Why The Brick Works

Here’s why it works: traditional screen time limits fail because they rely on willpower. You see that “Ignore Limit for Today” button and tap it without thinking.

The Brick solves this with physics, not psychology.

It creates intentional friction. You’d have to physically go find The Brick and tap it again to unbrick your phone. That extra step is enough to break those automatic habits.

The Brick would make an incredible Christmas gift for yourself or someone you love who’s struggling with phone addiction. It’s a one-time purchase, no subscriptions, and it works for the entire family.

Learn more about The Brick and get 10% off at julianneaugust.com/brick

It’s one of the most effective physical tools I’ve encountered for digital wellness.

You Can Break Free From Social Media Addiction

The holidays are a gift. Don’t let social media addiction steal that gift from you.

Pick one or two of these strategies and start there today. You don’t need to do all five at once. Just start.

You deserve to reclaim your time, restore your attention, and protect your peace this Christmas season.

Frequently Asked Questions About Social Media Addiction

How do I know if I have social media addiction?

Social media addiction shows up when you can’t stop scrolling even though you want to, when you check your phone first thing in the morning, when you feel anxious without access to your phone, or when social media use is negatively impacting your relationships, sleep, or mental health. If you’re reading this article, chances are you already know you need to make a change.

What’s the best way to break social media addiction during the holidays?

Start with setting a daily time limit on your social media apps and actually honoring it when your time is up. Combine this with a digital curfew after 8 PM. These two strategies alone can dramatically reduce your screen time and help you be more present during the holidays.

Can I overcome social media addiction without deleting all my apps?

Yes. While a one-week fast from social media can be incredibly helpful, you don’t have to delete everything permanently. Start with boundaries, time limits, and creating phone-free zones (like church and family gatherings). Tools like The Brick can also help create the friction you need to break automatic scrolling habits without completely giving up social media.

Free Quiz

Ready to take back your time this Christmas? Download my free Screen Time Personality Quiz to discover your unique digital distraction patterns and get your personalized 3-Day Digital Peace Plan.