In today’s mobile-first world, social media has become incredibly ubiquitous. There are about 5.2 billion social media users worldwide as of early 2025 — a massive number that accounts for 63.9% of the global population. And that figure, substantial as it is now, is only expected to increase substantially in the coming years.
While social media use has benefits, including feeling more connected and accepted by others, it also has many disadvantages. This is especially true when social media use becomes excessive to the point that it disrupts your daily life.
This article takes a look at what social media addiction is and how it can have adverse effects. We also identify the signs of social media addiction so you can tell if your social media use is bordering on unhealthy levels.
What is social media addiction?
According to the American Psychiatric Association (APA), a person is suffering from social media addiction when there is an uncontrollable and excessive need to check, post, and scroll on social media platforms to the point that it negatively affects that person’s day-to-day life, functioning, and relationships. For example, if your social media use is affecting how you perform at work or school or how you connect with your coworkers and loved ones, you might be suffering from social media addiction.
Unfortunately, a large portion of the population is dealing with social media addiction: A 2023 study conducted by California State University states that about 10 percent of Americans are addicted to social media.
The negative impact of social media addiction
It can cause mental health challenges
Social media addiction can be harmful to a person’s mental health. An article from the Journal of Psychosocial Research on Cyberspace states that excessive social media use is linked to mental health challenges such as stress, anxiety, and depression. On top of that, social media addiction is also associated with reduced academic performance, focus, and comprehension.
Meanwhile, a Vice article shares that people who tend to post or scroll on social media every day have higher levels of distress compared with people who use social media passively.
It can negatively impact sleep
Most of us know that using mobile phones before bedtime can disrupt sleep patterns because of the blue light such devices emit. But on top of that, using your phone to watch short-form video content can also keep you up at night. In one study involving Chinese adolescents, researchers found that short-form video addiction was positively correlated with sleep quality and even social anxiety.
It can cause self-esteem issues
Unfortunately, one of the many negative effects of social media addiction is its impact on a person’s self-esteem. People who spend more time scrolling on social media and comparing themselves with other people’s bodies, careers, and lifestyles tend to have lower self-esteem or generally feel more dissatisfied with their body image. According to one 2023 study, adolescents who were addicted to social media had lower self-esteem and body image.
Questions to ask yourself to know if you have social media addiction
To determine if you have social media addiction, ask yourself these key questions:
· Do you feel a compulsion to check your social media accounts regularly?
· Do you find it difficult to focus on other activities?
· Do you spend multiple hours or long periods on social media pages?
· Do you spend less time doing offline activities?
· Does your mood change when you’re not on social media? Do you feel more irritable or frustrated?
· Does your social media usage cause problems with your family, loved ones, or friends?
Tips to fight off social media addiction
If you feel like your social media use is getting a bit out of hand, there are ways to curb your social media usage into something healthy and intentional:
· Consider turning off your social media notifications. Doing this can help you reduce your stress, improve your focus and productivity levels, and limit distractions.
· Track how much time you spend on social media platforms. Sometimes, understanding just how much time we spend on social media platforms can be the wake-up call we need to be more mindful of how we spend our time. Mobile phones have a digital well-being feature that allows you to check how much time you spend on your various apps, giving you a glimpse of how you manage your screen time.
· Consider having no-phone zones or times at home. Temporarily taking a break from your mobile phone and social media is good for your mental health. You can assign zones at home, such as the bedroom, where you won’t be using your phone. You can also allot time to being completely offline, such as the entire afternoon during weekends, to limit your social media use.
