My 7pm Social Media Routine

One night in January around 7pm, my kids were zooming around the kitchen.

But I wasn’t zooming with them.

Instead, I was leaning over the kitchen counter, transfixed on my smartphone, and doomscrolling through Instagram.

My 3-year-old tugged on my shorts and asked me to play with her.

And I absentmindedly told her I was busy and to wait just a minute.

She frowned with disappointment, but then ran off to rejoin her sisters.

Once she left and I realized what I said, I froze.

As a dad, it’s embarrassing to admit that moment actually happened.

But it did.

This 7pm doomscrolling had found its way into my daily routine.

So, I decided to take a month off social media (Instagram, Facebook, LinkedIn, & X).

That month turned into two.

Here’s what I learned in those two months off.

There were some surprising health impacts.

I walked more

The first month I averaged 11,000 steps per day.

The second month I averaged 17,000 steps per day.

I found my time for movement.

My sleep consistency improved

The amount I slept didn’t change much (~7.5 hours).

But my sleeping window became way more consistent.

Not scrolling social media in the evening right before bed was a significant factor there.

I was more active with my kids

7pm became a time for family memories.

We went for family walks (we go for one most nights now).

We played board games (my 3-year old smoked us at Uno one evening).

We invented the “couch game” (chase and toss the kids on the couch one at a time… it’s now their favorite).

And here were some surprising non-health related impacts.

My business grew

As someone who runs an online business, hopping off social media was a major initial concern.

But my business grew in the first month I was off. All from referrals.

And the higher growth made me rethink entirely how I use the online space for my business.

It helped my marriage

My wife and I got off social media together for those few months.

One night as we were getting ready for a family walk, she turned to me with a smile and said “I think you like me more”.

My family spent less money

We spent the least amount of money (per month) than we have in years.

This made me realize how much comparison, materialism, and advertising really does influence my purchasing decisions.

Burn the boats?

I logged back on social media in April. But I have not used it much at all.

Frankly, I’m still thinking through the utility of social media. I don’t think I have an answer yet.

As an optimist, I tend to see the best in things (to a fault).

I still believe there is some good social media can do.

But I’m far less optimistic about social media than I was 4 months ago.

When it comes to health, there are too many disadvantages in using social media to ignore.

If you liked this, check out the Layman’s Fitness Newsletter, where I release similar content like this every week.

The information provided in this article is for informational and educational purposes only, and does not constitute medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or treatment.