I’ve been fighting social media addiction for as long as I can remember, and I learned the hard way that “just delete everything” is usually too radical to last. In this video I share a better way: a simple, staged system that lets you keep your accounts while taking your time, energy, mental health, and real life back from platforms that are literally designed to retain you for as long as possible. I start with the biggest win: clean up who you follow. I delete people I don’t know, random acquaintances, and anyone whose updates don’t matter to my actual life. Then I cut out celebrities and influencers who don’t improve my life (most of them just sell an image and make you feel worse). After that, I reduce screen time gradually—20–30 minutes every three days—because going full “monk mode” instantly can drop you into a dopamine pit and bounce you right back. I also fix the “intention problem” with a minimalist phone setup (like Niagara Launcher on Android, or an empty home screen + App Library on iPhone) so I don’t get sidetracked. Finally, I reshape my feeds to serve my interests (workouts, creator inspiration) and use socials as a tool—not a place I live.