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Vol. 42 No. 3 — May/June 2025

OUTSIDE THE BOX

My three oldest children began talking about this new social platform called MySpace, which quickly piqued my interest. I decided to open my own account so that I could keep in touch with my crew—and I did. As I communicated with them, I learned more about MySpace, which was only 2 years old. It allowed me to engage with family, friends, and strangers (aka future friends) via my desktop. I was sold on this new digital creation.

ENTER FACEBOOK

Later, I began to hear about another social networking site that was more appealing to adults. Not only could you share about your day, what you ate, or what you read or saw in the news, you could interact with posts that populated an endless feed. You could let people know how you felt about their posts by Liking them or using emojis. You could have conversations and debates—it was like an interactive TV that brought you news, information, entertainment, and more. Needless to say, I was sold (again). Like many of the 5.24 billion global Facebook users, per Statista, that have emerged over the past 20-plus years, I was—dare I say—addicted.

FEAR OF MISSING OUT

“Social media platforms are designed to keep you engaged,” says Brandon Gillespie, a content creator, digital strategist, adjunct professor, and therapist. He hosts The Brandon Show, a digital platform and YouTube channel focusing on social justice, entertainment, and personal development. He notes that the fear of missing out (FOMO) is a big factor. “Yes, FOMO is real,” he states. “It taps into our psychological need for belonging and relevance. But the key is shifting your mindset. Instead of thinking, ‘I’m missing out,’ reframe it to, ‘I’m choosing presence in my own life.’ If you’re constantly worried about what’s happening elsewhere, you’re actually missing out on what’s happening right in front of you.”

Gillespie shares, “The most addictive [social media sites] use infinite scrolling (no stopping point, just endless content), dopamine-driven rewards (Likes, comments, and shares mimic the pleasure of gambling), FOMO triggers (stories, live streams, and disappearing content pressure you to check in before it’s gone), and validation loops (engagement from others) that can shape self-worth.” He notes that platforms such as TikTok, Instagram, and X blend all of these tactics, making them “the hardest to step away from.”

I think during the 2010s, I was “addicted” to all of the platforms Gillespie lists; however, I’ve since learned to manage my online time better. But there are so many to choose from! In fact, according to DataReportal’s summary of an analysis by the team at Kepios, there are currently 16 social media platforms that report at least half a billion active users. But why are there so many? Even after hearing about the negative mental impact social media can have on both young people and adults in recent years, one would think users would find ways to detach from the constant scrolling.

See the sidebar below for more reasons why social media has such a hold on us, why it has been labeled by some as causing a mental health crisis, and ways to reduce your consumption with the intention of reclaiming minutes—and often hours—of your life.

FIVE QUESTIONS

MICHELLE FITZHUGH-CRAIG: Why do you feel there has been such an escalation of attention on this topic in recent years?

BRANDON GILLESPIE: Social media and digital media have become integral to our daily lives. You can’t do much without being connected in some way—whether through LinkedIn, Facebook, Instagram, TikTok, or X. Because it has become so ingrained in everything we do, we’re constantly trying to make sense of its impact.

We don’t always realize how social media affects us until we’re feeling the effects—whether it’s struggling to focus, consuming misinformation, or the way we receive and process world events. Social media has gone from being something we use occasionally to something that structures our entire experience of life. And as that shift happens, understanding it—gaining clarity on how it affects us—has become more of a priority.

FITZHUGH-CRAIG: Unfortunately, many of us must be on social media for professional reasons. Is there a way to get around this?

GILLESPIE: Even if social media is a required part of your work, you can still set boundaries. You don’t have to be consumed by it. You can do the following things to avoid oversaturation:

• Set clear limits—Decide how long and how often you’ll engage.
• Distinguish work from play—If you’re using it for work, stay focused on work. If you want to engage socially, do so intentionally, but keep the two separate.
• Curate your experience—Control what you engage with, and choose content that supports your emotional and psychological well-being.
• Recognize your power—Even if you must be on social media, you get to decide how you interact with it. Be intentional about making it work for you.

FITZHUGH-CRAIG: Are adults as vulnerable as youth when it comes to long-term exposure to social media?

GILLESPIE: Absolutely. While brain development isn’t fully complete until around age 25—meaning younger individuals may struggle more with impulse control and decision making—adults are not immune to the effects of social media, for these reasons:

• Social media can trigger anxiety and depression in both youth and adults.
• Excessive scrolling reduces attention span and makes it harder to focus.
• Dopamine-driven behavior loops can lead to habitual checking and reliance on social validation.
• Algorithms and misinformation shape perceptions—even for those who think they’re too old to be influenced.
• Just because you’re older doesn’t mean you’re immune to the long-term psychological impact of social media. Awareness and intentional use are key.

FITZHUGH-CRAIG: What are five simple bullet-point tips to curb your consumption of social media?

GILLESPIE:

• Turn off notifications—Don’t let them dictate when and how you engage; check in on your terms.
• Schedule social media time—Set specific blocks of time (e.g., an hour a day) instead of checking randomly throughout the day.
• Find other ways to get your dopamine fix—Instead of scrolling, do something that brings you joy: reading, music, movement, creativity.
• Take intentional breaks—Designate certain times or days as social media detox days where you step away completely.
• Engage more than you consume—Instead of passively scrolling, interact meaningfully: comment, create, connect.

FITZHUGH-CRAIG: If you’re new to social media or want to venture into more platforms, what’s the best way to do so successfully?

GILLESPIE:

• Define your purpose—Why are you there? Are you looking to build community, grow a business, or stay informed? Your purpose will guide how you engage.
• Start small—Choose one or two platforms that align with your goals rather than overwhelming yourself by trying everything at once.
• Engage authentically—Show up as yourself. Social media thrives on authenticity even if it sometimes feels like the opposite.
• Be more active than passive—Instead of mindless scrolling, contribute: create content, join conversations, and interact meaningfully.
• Set limits—Establish boundaries for your time and usage so that social media works for you rather than controls you.

This conversation has been lightly edited for clarity