We all love scrolling through our feeds, sharing funny memes, and catching up on what’s trending. But when does the harmless habit of checking Instagram, TikTok, or Twitter turn into something a little more, well… unhealthy? If you’ve been wondering whether your relationship with social media might have gone off the rails, don’t worry—you’re not alone! Here are some major signs that you might be too hooked on your favorite apps.

#1 Responsibilities? What Responsibilities?

One of the biggest red flags is when social media starts interfering with the important stuff—like work, school, or even basic daily tasks. Maybe you’re procrastinating on that big work project because you’re trying to get the perfect shot for your Instagram Story. Or perhaps your laundry pile has reached Everest-level heights because you couldn’t stop doom-scrolling Twitter.

If you notice you’re constantly putting off your responsibilities to scroll through your feed, it might be time to step back and reassess. Social media should never come before things like your job, education, or, you know, eating actual meals.

#2 You Feel Anxious Without Your Phone

Ever been in a situation where you accidentally left your phone at home, and suddenly it felt like the world was ending? If you’ve experienced that panicked, sweaty feeling when you can’t check your apps, that’s a pretty big sign you might be overly reliant on social media.

FOMO (fear of missing out) is real, and social media makes it even worse by creating an endless stream of updates. But feeling anxious or on edge when you're disconnected from the digital world suggests that social media has a little too much control over your emotions.

#3 You’re Refreshing… Always Refreshing

If you catch yourself constantly refreshing your TikTok notifications or endlessly checking to see how many likes your recent post got, it might be time for a reality check. Sure, it’s fun to see your content getting love, but obsessing over engagement numbers can trap you in a never-ending cycle of validation-seeking.

Those likes and comments? They’re not the end-all-be-all, and chasing them isn’t sustainable. Trust me, taking a break from refreshing your notifications will feel like a breath of fresh air.

#4 You Prioritize Online Interactions Over Real-Life Ones

Social media is a fantastic way to stay in the loop with friends and family—but when you start choosing online interactions over actual face-to-face time, it’s a problem. Have you ever been hanging out with friends, only to find yourself glued to your phone instead of being fully present? Or worse, do you tend to cancel real-life plans just because you’re more excited about binge-watching TikToks in your PJs?

Real-life relationships require time and energy. If you’re putting more effort into curating your online persona than maintaining meaningful connections IRL, it’s a sign that social media might be taking over.

#5 You Lose Track of Time While Scrolling

We’ve all been there. You tell yourself you’ll “just check one video,” and suddenly it’s three hours later, and you have no idea how that happened. While it’s okay to lose yourself in cute puppy videos or hilarious memes now and then, consistently burning through hours of your day on social media can be a problem.

If scrolling is eating up your time to the point where it feels like you’re neglecting other parts of your life (sleep, hobbies, people, etc.), consider setting time limits on your apps. Trust me, TikTok will still be there tomorrow.

#6 You Compare Yourself to Everyone Else

Ah, the endless trap of comparison. Social media is, unfortunately, full of unrealistic highlight reels and perfectly filtered snapshots. And even though you know deep down that not everything you see is 100% real, it’s hard not to feel like your life doesn’t measure up.

If you notice that your confidence takes a hit every time you scroll through your feed, or you find yourself constantly wishing your life looked like someone else’s, take a step back. Compulsively comparing yourself to others is exhausting and can seriously impact your mental health.

#7 You’re Always Thinking About Your Next Post

Social media addiction doesn’t just show up during scrolling—it can creep into your daily life, too. If you’re always thinking about what to post next or catching yourself planning content in situations where you should be present, it could mean social media is stealing your focus.

For example, maybe you’re on a hike with friends, but instead of soaking up the fresh air and beautiful views, you’re stressing about getting the perfect selfie for Instagram. It’s okay to document moments, but when capturing content becomes the main goal, it’s a sign you might need a social media detox.

#8 It’s the First and Last Thing You Do Every Day

Do you check Instagram before you’ve even had your first sip of coffee? Or worse, is it the last thing you do before bed? Constantly reaching for your phone the moment you wake up or the second before you fall asleep might mean you’re too attached to scrolling.

Both your mornings and nights should be about taking care of yourself, not checking everyone else’s lives online. This habit can mess with your productivity, mood, and even your sleep. That’s reason enough to set some boundaries.

#9 You’ve Asked Yourself, “Do I Have a Social Media Problem?”

And finally, the most obvious sign of all—you’re here, reading this, and wondering if you have an issue with social media. Here’s a little secret: If you’re questioning it, there’s probably at least a little truth to the suspicion.

Self-awareness is the first step in recognizing any unhealthy habit. By simply asking yourself this question, you’ve taken an important step toward figuring out if you’d benefit from setting some limits. And if you’ve recognized some of these other signs in your behavior, it’s worth taking a closer look at your social media use.

If you’ve realized that you might have an unhealthy relationship with social media, don’t panic—you’re not doomed! The good news is that it’s totally possible to regain control. Start by setting screen time limits, taking regular breaks, and focusing on offline activities that make you happy. Your notifications, likes, and comments will still be there, but life outside of social media deserves your attention, too.