Lean in with intention, don't log off social media, advises UBC expert

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Can we reduce social media harms by engaging differently, instead of disengaging completely?

When it comes to psychological well-being in the digital age, University of B.C. professor Amori Mikami thinks it might be better to lean in, rather than log off.

“Quality over quantity” is the way, said Mikami.

Mikami is the author of a new study published in the Journal of Experimental Psychology that looks at whether reducing social media use or improving the way social media is used, improves psychological well-being among 17- to 29-year-olds.

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The harms of social media use on young people have been well-documented: Depression, anxiety, poor body image and bullying are among problems associated with social media and digital technology use.

Until now, abstinence, helped along by logging off, deleting apps, quitting entirely or using timers, have been the main tools for taking control of social media use.

For digital natives — those born into and brought up in the age of digital technology — complete abstinence may not be realistic or helpful.

“Quitting social media, taking a fast or a break doesn’t work for everybody,” said Mikami. “I wanted to know: ‘Is there another option to use the technology smarter, to maximize benefits and minimize negatives?’ ”

Mikami’s research shows that changing the way one uses social media may be better than cutting it out entirely.

Social media has positive aspects, including connections with friends, family and peers, and can reduce isolation and loneliness, said Mikami.

Mikami looked at a control group that continued their usual routines, an abstinence group that quit social media entirely, and a “tips-and-tricks” group that used social media more intentionally, logging out from social media sites that made them feel bad, and focusing on things that made them feel good.

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“We told them to lean into those positive connected social relationships that brought them joy, whether it was family or friends, or people they know and liked,” said Mikami.

Although abstainers reported some benefits, such as reductions in depression and anxiety, the group that used social media more intentionally was the only group to report a meaningful reduction in loneliness, fear of missing out, mental-health effects.

“Social media is a product, it’s a business,” said Mikami. “How are they making money? Off you, and that hinges on keeping you on the platform as long as possible — it’s built in and it’s really easy to get in that trap of comparing yourself to others, or doom-scrolling.”

Leaning in to the positives of social media is the way to stay healthy, without missing out.

“The positives are the social connections, keeping in touch with friends and family you care about and who care about you,” said Mikami. “You can deepen friendships and relationships, preserve bonds, with people you know and like, and this can be particularly important to those with minoritized and stigmatized identities where finding that social support is hugely important.”

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Mikami has a few tips to help users “lean in” without logging out.

1. Take a minute before you log on and think about what you’re planning to do and what you want to do. Ask: ‘Are you procrastinating? Or are you connecting with people you care about?’

2. Pay attention to how a site, platform or person makes you feel when you spend time online. “Unfollow” accounts that make you feel anxious or stressed out.

3. Lean into the good things: Use your social network to maintain or deepen relationships, and actively engage with those you want to build bonds with.

dryan@postmedia.com

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