Welcome To The NoSo Experience!
Free Detox Support Guide
This is your free Detox Support Guide! It will help you through the entire process of doing the detox and give you expert tips and tricks to make the most out of the experience.
Your Detox Toolkit
What to Expect
How to Detox
November 1st: Delete all of your social media off your phone and/or set up website blockers on your computer. Keep them deleted until December 1st
For shorter detox, pick a start date and delete the apps that drain your focus (Instagram, TikTok, Netflix, YouTube, Pinterest, Snapchat etc.) Include any apps that feel addictive or harmful, this could also include games or AI!
Turn off non-essential notifications.
Move other distracting apps off your home screen.
Habit replacement is key - fill your new free time with fun activities and healthier coping mechanisms.
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Turn off non-essential notifications.
Move distracting apps off your home screen.
Create phone-free zones (bedroom, dinner table, study time).
Set a start and end date. On the start date, delete distracting apps (Instagram, TikTok, Netflix, YouTube, Pinterest, even games like Fortnite).
Replace scrolling with something physical (walk, stretch, read).
Habit replacement is key - fill your new free time with fun activities and healthier coping mechanisms.
Day 1–3
You may feel bored or restless. You might compulsively try to open apps and feel anxious when they’re not there - that’s normal.
Day 4–7
Focus and sleep can improve. You feel less tethered, more present in offline hangouts. Other hobbies start feeling more appealing than scrolling
By Week 2
Stress can lower, presence increases. You may feel mental health improvements, like a weight lifted - maybe you won’t want to return to social media.
How do I get started?
Follow these 3 simple steps:
Share Going Away Post
Share a post on any social media using the tag #NoSo announcing your short-term departure, and let your friends know how to reach you! Additionally, ask friends and family to join you -we’re better off together.
2. Make a goal and habit checklist
Create a list of fun ideas, habits, and healthy coping mechanisms to try during your break using our guide. Setting goals and having activities to fall into during boredom and free time will set you up for success.
3. Connect with Community
Invite 3 friends/family to join the detox with you. Keep up to date with our newsletter for exciting announcements and opportunities. We host numerous in-person events in the Bay Area and in Denver/Boulder Colorado. Connect with our community, or host your own gathering!
Getting started on November 1st:
FAQs
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For All In- On October 31st, delete every social media app on your phone (Instagram, TikTok, X, Snapchat, Youtube, Netflix)
For Half-In- Delete all social media apps other than the 1-2 you need to utilize for work or school
For Working on it- Follow All-in protocol for 1-7 days. Or, refer to our healthy toolkit to make your phone less addictive, and begin implementing digital wellness habits
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Go for it, but just make sure your intentions are pure. You’ll most likely want to redownload in the early days of the detox or feel some withdrawals, so if this is the case, throw your phone somewhere and go outside, talk to someone about it, or journal about the pull you feel.
But if you really need to use it to contact someone, download it, use it for that purpose, then re-delete it if possible. There’s no shame, just try for as long as you can. But try your hardest to resist the urge!
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If you set yourself up for success before the detox, you may actually find a deeper and more fulfilling connection to those around you. Make sure to post our announcement on socials before you log off to let everyone know you are taking a break, and provide your phone number if you feel comfortable. Also, make sure to reach out to close friends and family to alert them to the best way to contact you (text, call). You will find that the people who truly care about you will reach out and initiate conversation, and you may realize you have many more shallow meaningless relationships from social media than you may have realized. This is a good thing, it will show you who truly cares and wants to make effort in your life, and this will give you the opportunity to deepen and invest in those relationships.
Get your friends and family to join you in this challenge, so you can plan gatherings and activities to try together!
Download our phone screen background photos as a constant reminder of your goals and reason why you’re doing this challenge!
Resources:
Watch our video to learn more about how social media is addictively designed, and more in depth information about how the detox works.
This video features Maddie Freeman, and Jeff Orlowski, the Director of The Social Dilemma.
