Experts Offer Tips to Curb Social Media Addiction in Adults

While social media addiction is not an officially recognized disorder, excessive use can still be harmful.

Published on Feb. 21, 2026

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Social media addiction has become a growing concern, even for adults, as the constant pull of apps like Instagram, TikTok, and Snapchat can be hard to resist. Experts say the companies behind these platforms design them to be addictive, making it an "unfair fight" for users. While there is debate over whether social media addiction is an official disorder, many agree that excessive use that interferes with daily life is problematic. Psychiatrists and other mental health professionals offer strategies to help adults cut back on social media use, including setting time limits, disabling notifications, and even using physical barriers like lockboxes.

Why it matters

Social media addiction can have serious consequences for adults, causing them to neglect work, hobbies, and time with friends and family. While the issue has often focused on children, adults are also susceptible to the pull of constant social media use and the validation that comes from likes and interactions. Experts say addressing this problem is important for overall mental health and wellbeing.

The details

Psychiatrist Dr. Anna Lembke says what makes social media so addictive is the "24/7, really limitless, frictionless access" people have to it. While social media addiction is not an officially recognized disorder, experts say excessive use that interferes with daily life is still problematic. Strategies to cut back include setting time limits, disabling notifications, using grayscale mode, and even physical barriers like phone lockboxes. Underlying mental health issues like anxiety or depression may also contribute to social media overuse, so therapy could be helpful.

  • In February 2026, experts testified about social media addiction at a landmark trial in Los Angeles.

The players

Dr. Anna Lembke

A psychiatrist and the medical director of addiction medicine at Stanford University's School of Medicine.

Dr. Laurel Williams

A professor of psychiatry and behavioral sciences at Baylor College of Medicine.

Ofir Turel

A professor of information systems management at the University of Melbourne who has studied social media use for years.

Ian A. Anderson

A postdoctoral scholar at California Institute of Technology.

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What they’re saying

“For me, the biggest signpost is how does the person feel about the 'amount,' and how viewing it makes them feel. If what they discover is they view it so much that they are missing out on other things they may enjoy or things that they need to attend to, this is problematic use. Additionally, if you leave feeling overwhelmed, drained, sad, anxious, angry regularly, this use is not good for you.”

— Dr. Laurel Williams, professor of psychiatry and behavioral sciences (wbal.com)

“It's obvious that we have an issue. You don't have to call it an addiction, but there is an issue and we need, as a society, to start thinking about it.”

— Ofir Turel, professor of information systems management (wbal.com)

What’s next

Experts suggest that those struggling with social media overuse could benefit from seeking therapy to address underlying mental health issues that may be contributing to the problem.

The takeaway

While social media addiction is not an officially recognized disorder, the excessive use of social media that interferes with daily life can still be harmful to adults. Experts recommend a variety of strategies, from setting time limits to using physical barriers, to help curb social media compulsions and improve overall mental health and wellbeing.