This post contains a survey to assess how social media is impacting you, and an audit of time spent scrolling.

I talk a lot about connection and belonging — how essential it is for humans (a “survival imperative,” according to Sue Johnson). And yet, much of our social interaction happens virtually these days. If you have been feeling like you want to make some changes to your relationship with social media, this post is for you. I have experienced times of excess (flipping open Instagram during any idle moment), as well as times of complete detox (deleting the app and taking a full step back). What I have found is that 1) this sort of insta-connection is highly addictive, 2) there are real opportunities for learning, connection, inspiration & creativity in moderation, and 3) it can also make us feel pretty blah if we aren’t careful.

You know that part of The Little Mermaid where Ariel sings: “I wanna be where the people are … I wanna see, wanna to see them dancin’”? Sometimes, that’s how social media feels for me. There’s a whole world of people (and animals) experiencing, loving, creating, teaching, etc. that is available to us every moment of every day. Some of us would rather sit on the sidelines and watch, some of us actively to contribute to this vast sea of content.

Just like any healthy relationship requires self-awareness, intentionality, and boundaries — I would argue that our relationship to social media benefits from these tenets as well.

The first step here is to take inventory of our social media usage. Presenting a handy dandy…

Social Media Usage Audit!

(A note on how to use this form: fill out the answers just for yourself and use it as a time to reflect. If you want, you can submit your answers anonymously, which just might lend some data to a future blog post!)

The takeaway

Getting honest with ourselves is a really important first step to making changes, as it allows us to get clear on our habits and how we are being impacted. After reflecting via the form above, I would invite you to keep getting curious. Do some additional journalling about your social media usage. Consider how your usage impacts your precious brain. And stay tuned for part 2, where we will delve more into how to actually create better boundaries around social media.

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About the author: Jaclyn Zeal is a licensed marriage and family therapist, specializing in helping women and couples develop more embodied, trusting relationships with themselves and each other. Jaclyn has a solo private practice and operates out of a wellness center in Royersford, PA. Learn more about Jaclyn, and her services and fees.

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