So, the research seems to suggest that controlling how we consume social media is just as beneficial as an all-or-nothing approach, which is good news for those of us who need to use social media for work or simply can’t imagine not using it. However, a more mindful approach to our feeds is going to require some work, and most of us will need to be committed to making changes to how we use our devices.

1. Consider your social media purpose

Firstly, it’s important to spend some time thinking about how you generally use social media. Is it a way to wind down in the evening? Do you need it to promote a business? Are you using it as a way of avoiding real life? We all have different reasons for scrolling, but working out what you’re seeking to achieve from it is often the first step in changing your relationship with social media.

“Firstly, I recommend defining your purpose for engaging with social media,” says psychologist Ieva Kubiliute. “Are you seeking inspiration, connection or entertainment? Without a clear purpose, it’s easy to fall into mindless scrolling, which often leads to feelings of inadequacy or overwhelm.”

2. Carefully curate your social feeds

Once you’ve identified how you want to use your feed, it’s time to clean up your online clutter. “Curating what you do on social media is a great way to reduce the negative effects these platforms can have,” says Tamsin Hough, social media manger at Big Games Machine. “Thinking about what your intention is on any given platform will help ensure you’re not falling into the black holes of negativity or toxicity, and instead, you’re focusing on what you want to achieve from being online.”

This might look like using different apps for different reasons, eg TikTok for your love of reading and LinkedIn for your professional work. “By thinking about the ‘goal’ of your social profile, you’ll begin engaging with and creating the content that you want while also reducing the ‘background noise’ of negativity that can be present on a lot of social platforms,” says Hough.

Kubiliute stresses that while it may not always feel like it, you are in charge of your feed. “Try actively questioning the content you interact with,” she advises. “Consider, does this add value to my life? If not, unfollow or mute accounts that evoke comparison or negativity. Remember, you are the curator of your digital space.”

How to be more intentional with social media for enhanced mental wellbeing, according to experts