I quit social media for 6 months, here's what I discovered about genuine happiness and connection

Like most people, I used to tell myself that I wasn’t “addicted” to social media. I was just 'checking in', scrolling a little before bed, maybe replying to messages throughout the day.

But when I finally decided to delete the apps for six months, the reality hit me hard. I had been hooked—far more than I’d realized.

Those months off taught me more about happiness, connection, and even myself than I expected

Here’s what I discovered.

We use our phones way more than we realize

The first thing I noticed was how often I reached for my phone without thinking.

Research backs this up: people check their phones an average of 58 times a day. 

I wasn’t immune. I’d catch myself reaching for my pocket in moments of silence—waiting for coffee, sitting on the train, even during conversations.

Once social media was gone, I had to face the silence I’d been filling. It wasn’t comfortable at first. But eventually, those pauses became opportunities—to think, to breathe, to notice the world around me.

Face-to-face connection feels different

Scrolling through updates and liking photos had tricked me into thinking I was staying connected.

But connection is more than keeping up with someone’s highlight reel.

Psychologist Susan Pinker put it well: “Face-to-face contact releases a whole cascade of neurotransmitters and, like a vaccine, they protect you now and well into the future”.

During my six months off, I met friends for dinner more often. I called people instead of sending emojis. I even started small conversations with strangers—something I never would have done with my phone in hand.

It made me realize how irreplaceable real connection is. No app can replicate the warmth of someone’s laugh across the table or the comfort of a hug when you need it most.

My sleep finally improved

I used to blame my late nights on work, caffeine, or just being a “night owl.” But when I ditched social media, something changed.

For the first time in years, I was actually sleeping well.

Science explains why: exposure to blue light, especially before bedtime, disrupts circadian rhythms and inhibits melatonin secretion, which hurts both the quality and duration of sleep.

Without endless scrolling, I fell asleep faster and woke up with more energy. It felt like I’d discovered a cheat code for better mornings—except it wasn’t a hack, just common sense I’d been ignoring.

Digital distraction was killing intimacy

Here’s something I didn’t want to admit: I was guilty of “phubbing.” That’s when you’re physically with someone but your attention is on your phone.

Experts note that it has real consequences, especially in romantic relationships—phubbing negatively affects intimacy and closeness.

When I quit social media, I stopped half-listening to conversations while scrolling. I started being present. And the difference was obvious. My relationships deepened. I felt closer to the people I cared about because I was actually giving them my full attention.

It was a wake-up call: distraction had been robbing me of intimacy all along.

Real hobbies came back into my life

Without the constant pull of notifications, I suddenly had more time than I thought.

I started cooking more—not just quick meals, but recipes I’d always wanted to try. I went back to reading nonfiction before bed instead of getting lost in a feed. I even picked up sketching, something I hadn’t touched since school.

These weren’t just ways to pass the time. They gave me a sense of fulfillment that scrolling never could.

It’s easy to say we “don’t have time” for hobbies, but the truth is, social media eats up far more hours than we realize. Once I reclaimed that time, I felt richer—not in money, but in experience.

Happiness isn’t about comparison

One of the hardest parts of quitting social media was losing the constant stream of updates from everyone else’s lives. But that’s also what made it freeing.

I stopped comparing my day-to-day with someone else’s highlight reel. No more feeling like I was behind because a friend bought a new car or went on another vacation.

Without the constant drip of comparison, I noticed a big shift: I felt more content with what I already had. When I wasn’t bombarded by curated perfection, I could finally see the value in my own life.

In the end

Six months without social media wasn’t always easy. There were moments I felt left out, disconnected, even a little bored.

But the trade-offs were worth it. I slept better. I felt closer to the people in my life. I had time for hobbies that brought me joy.

And maybe most importantly, I found a kind of happiness that wasn’t based on likes, follows, or endless scrolling.

I’m not saying everyone needs to quit but taking a step back—even for a week—might help you see how much more there is to life when you’re not glued to a screen.

Because genuine happiness and connection? They’ve been right in front of us all along.