Checklist
Socially Fed Checklist
Practical steps for a healthier social media diet
Based on our research with 136 survey respondents and expert recommendations, we've developed this checklist to help you take control of your social media consumption. Implementing even a few of these strategies can lead to a more balanced and healthier relationship with social media.
Review Privacy & Platform Settings
- Audit your privacy settings on all platforms
- Review which apps have access to your social accounts
- Check who can see and interact with your content
- Enable two-factor authentication for security
- Customize your feed settings to prioritize content from close connections
Manage Notifications
- Turn off non-essential notifications (75% of our survey respondents did this)
- Set specific times to check notifications rather than responding immediately
- Use Do Not Disturb mode during focused work or family time
- Consider removing social media apps from your home screen
- Disable sound and vibration for social media alerts
Remove Toxic Apps
- Identify apps that consistently make you feel worse after using them
- Consider deleting apps that primarily serve "passive" content
- Take temporary breaks from platforms during stressful periods
- Try accessing platforms via browser instead of apps for more friction
- Replace mindless scrolling apps with more purposeful alternatives
Download Helpful Tools
- Use screen time tracking apps to become aware of your usage patterns
- Try focus apps that block distracting sites during work hours
- Install browser extensions that remove infinite scroll features
- Consider apps that promote mindfulness before opening social media
- Use news aggregators that provide balanced perspectives
Eliminate Outrage From Your Diet
- Recognize and avoid content designed to trigger outrage
- Unfollow or mute accounts that regularly share divisive content
- Wait before sharing emotional content that may be misleading
- Fact-check before spreading news that seems designed to provoke
- Seek balanced perspectives on controversial topics
Follow Voices You Disagree With
- Deliberately follow thoughtful people with different perspectives
- Use resources like AllSides.com to find balanced news coverage
- Engage respectfully with views that challenge your own
- Look for nuanced thinkers rather than extreme voices
- Avoid creating an echo chamber that only reinforces existing beliefs
Be Compassionate
- Remember there's a real person behind every account and comment
- Pause before responding to content that upsets you
- Consider how your posts might be interpreted by others
- Practice the same empathy online that you would in person
- Don't say anything online you wouldn't say to someone's face
Set Boundaries
- Define specific times for checking social media
- Create tech-free zones in your home (e.g., bedroom, dining table)
- Take regular digital detoxes (weekends, vacations, evenings)
- Be present during in-person interactions
- Communicate your boundaries to friends and family
Remember the Positive
- Focus on meaningful connections rather than likes or followers
- Use social media to maintain relationships with distant friends
- Join groups aligned with your interests and values
- Share genuine moments rather than curated highlights
- Celebrate others' achievements without comparison
Support Local Journalism
- Subscribe to reputable news sources instead of relying on social feeds
- Pay for quality journalism to support thorough reporting
- Share well-researched articles from trusted sources
- Support independent journalists and publications
- Look beyond headlines before forming opinions
Insights from Our Survey Respondents
"It's actually mostly positive for me, I believe it's a reflection of what we engage with, as per the algorithms, but I still spend too much time on it!"
- Survey Respondent
"Turning off notifications made a big difference straight away (though it surprised me how isolating and 'quiet' it felt to start with)"
- Survey Respondent
"It can affect your mood. It doesn't give you the same boost as seeing people in person."
- Survey Respondent
"Limit time on social media. Remain connected with nature and human to human relationships - kanohi ki te kanohi"
- Survey Respondent