30 Days Without Instagram- My Self-Experiment
“Sometimes you don’t realize how noisy something was until it’s gone.”
I deleted Instagram from my phone (wait-what? 😱)– not as part of a big challenge, not with strict rules, and not with a dramatic announcement. It was more of a simple question to myself: What would life feel like without Instagram?
What followed turned out to be more interesting than I expected…Let me share my observations with you 🤓
The First Days: Reflexes and Emptiness
On the very first day, I caught myself unconsciously trying to open the app three or four times. My finger tapped into empty space – almost automatically. In those moments, I realized: I wasn’t looking for something specific, I was simply seeking stimulation.
At one point I wanted to open Instagram during a phone call. Again, looking for stimulation, I had no other choice than to listen more attentively. Another time, when I reached for the app, I ended up continuing with household chores instead of wasting time scrolling. That was my first small aha moment: instead of passively consuming, I was actively doing.
After a Week: New Spaces
During the first week, I mostly noticed how deeply the routine of scrolling was ingrained in my body. Especially during calls or meetings, I often grabbed my phone out of habit.
But each time I noticed what I was doing, I gained a little more awareness, and with this, control over my actions.
Suddenly, I had lots of “free moments” that used to be filled with Reels and Stories. In those moments, I:
finally read a book that had been sitting on my shelf for ages,
enjoyed coffee and reading instead of scrolling,
used the time for project research.
What initially felt like emptiness began to feel like a new space opening up 😌
After 10 Days: Other Paths, Other Content
After ten days, I noticed a shift: I wasn’t reaching for my phone as much. I could focus more deeply on one task. At the same time, I developed some replacement habits:
I read more (definitely a win).
I used LinkedIn more often – at first it felt stressful to be on a “business app” because I was used to more delightful content, but over time it became inspiring.
I watched more YouTube ( longer formats like podcasts and documentary videos instead of quick clips)
Another surprising effect: in moments of boredom, ideas started popping into my head. Blog drafts, LinkedIn post topics, project ideas. Without the constant distraction, my own creativity began to flow again. This reminds me of a podcast that I listened to with Simon Sinek. He talks about the importance of boredom and how our brain needs free time in order to process deeply and come up with new, creative ideas.
As good as this all sounds, to be fair, I also started to miss something – not necessarily the app itself, but the glimpses into other people’s lives. I found myself wondering: “What are XYZ up to right now?” 🧐
However, I guess this feeling was simply part of the process…
30 Days Later: Calmness and Clarity
After a month without Instagram, the changes were clear:
I had almost finished two books.
I felt more creative and productive.
I connected with friends more directly – instead of hitting “like,” I simply called or messaged them.
I focused more on my own projects and felt a new kind of energy, also in my professional life.
Of course, there were challenges. Once, I needed to use Instagram for a business meeting. But instead of reinstalling the app, I logged in via desktop and logged out again afterwards. It felt like a good compromise.
And yes, sometimes I missed following other people’s lives. But at the same time, I felt calmer, clearer, and less trapped in constant comparison. I feel like the unconscious comparison is an important effect that no one talks about. How often have you been home, enjoying your day, chilling on the sofa, opened the App just “to check” and ended up feeling bad because you saw your favourite influencer (or best friend, or even a person that you don’t talk to anymore) working out?
For me, not seeing what other people do but only focusing on doing the best I can every day, according to my current life, was giving me mental peace 😌
Conclusion: More Than Just a Detox
This self-experiment showed me how much Instagram had shaped me – and in some ways, manipulated me during the last years. Without it, I feel not only more productive, but also more content with my own life.
Looking ahead, I don’t plan to abandon Instagram entirely (because, let’s be real, especially when using Instagram for your business, it’s almost impossible to stay away from it), but I want to use it more intentionally:
maybe just as a professional tool (only check my private account once in a while),
maybe only on desktop or with strict limits,
definitely without slipping back into dependency.
Because one thing is certain: real connections are far more valuable than likes. And the best inspiration doesn’t come from endless scrolling, but from moments of quiet.
Again, I undestand the importance of social media for business owners and how it became almost a necessity for most of us- but let’s be very honest. How many hours a day do we actually need to spend on the App? What does it take to use it “professionally” or “to stay up to date”? More than 1 hour day? Is watching endless reels important?
👉 Have you ever taken a break from social media? What changes did you notice in yourself?
Wishing you much success and all the best,
Claudia 🥰