Experts Offer Tips to Curb Social Media Addiction in Adults

From turning phones to gray-scale to using lockboxes, there are ways to break the social media habit.

Published on Feb. 27, 2026

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While social media addiction is not an officially recognized disorder, many adults struggle with compulsive use that negatively impacts their lives. Experts suggest recognizing the signs of problematic use, such as missing out on other activities or feeling drained after use. They recommend small changes like removing apps from home screens, as well as more drastic measures like phone lockboxes to create physical barriers. Seeking therapy is also an option for those dealing with underlying issues driving their social media addiction.

Why it matters

Social media addiction is a growing concern, especially as platforms are designed to be as engaging and habit-forming as possible. Overuse can lead to missing out on important parts of life and contribute to mental health issues. Finding effective ways for adults to curb compulsive social media use is crucial for maintaining a healthy work-life balance and overall wellbeing.

The details

Experts define addiction as the continued compulsive use of a substance or behavior despite harm to oneself or others. 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, the negative impacts on daily life are clear for many users. Signs of problematic use include missing out on other activities, feeling overwhelmed or drained after use, and being unable to cut back despite attempts.

  • The landmark social media harms trial in Los Angeles took place in 2026.

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, Baylor College of Medicine (mcall.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, University of Melbourne (mcall.com)

What’s next

Experts suggest seeking therapy if social media addiction is driven by underlying mental health issues like anxiety, stress, loneliness, or low self-esteem.

The takeaway

While social media addiction is not an officially recognized disorder, the compulsive use of social media that negatively impacts daily life is a growing concern. By recognizing the signs of problematic use and implementing strategies like setting app limits or using phone lockboxes, adults can take steps to regain control over their social media habits and improve their overall wellbeing.