Managing the Impacts of Social Media on Youth

Question: What are some solutions to reduce the impact of social media on youth? 

Answer: Thank you for coming to the Center of Excellence with this important question. When discussing social media and its impacts, it’s important to point out that there are both benefits and risks.  For example, social media can offer opportunities for connection and self-expression, but we also want to make sure that media use does not “crowd out” other important health behaviors, such as getting enough sleep or physical activity. When it comes to social media, the best thing you can do is to use strategies that help you get the benefits of social media while also reducing the risks.  

Possible Benefits of Social Media 

First, let’s start with some of the possible benefits of using social media.  

• Social Connection & Support: Around 74% of teens aged 13-17 reported that social media made them feel more connected to their friends.  A review of many research studies also found that teens use social media to seek social support, and that those with high levels of online social support report high levels of self-esteem. 
• Identity and Self-expression: Teens also commonly use social media as a way to learn about themselves or express themselves creatively and emotionally.  
• Physical Activity: Technology might also help increase physical activity. For example, studies on “exergaming” (video games that require physical activity to play) and augmented reality games/phone apps like Pokémon GO show that these games/apps can significantly increase daily step counts and physical activity levels. In addition, research shows that interventions delivered on social media that focus on physical activity are likely to increase teens’ and young adults’ physical activity levels. For example, one study with teenage girls aged 13-18 found that the girls were open to participating in a physical activity intervention on social media, particularly if it emphasized sports and fitness, and offered opportunities for connection with friends and self-improvement. 

If you’d like to learn more about other benefits of social media, visit this past portal question.  

Potential Risks of Social Media  

Although there can be benefits to using social media, there are also some risks. Some of those potential risks include: 

• Cyberbullying: Almost half of adolescents have experienced cyberbullying, harassment, or aggressive behavior online. Studies have reported that being a target of cyberbullying is associated with negative outcomes such as an increase in substance use, as well as worsened mental health symptoms, school performance and life satisfaction.  
• Sleep: Research shows that any portable screen use (phones, tablets, etc.) around bedtime, or the presence of a device in the bedroom, is linked to fewer hours sleeping, poor quality sleep (like waking up more often during the night), and excessive daytime sleepiness (like feeling groggy or tired during the next day when you are at school or at work). Another study showed that teens reported getting more sleep when they stopped using their phones one hour prior to bed. 
• Physical Activity: Although “exergaming” can provide some benefits to physical activity, social media use can have negative impacts depending on how it is used. Long periods of scrolling on social media platforms have been associated with more sedentary behaviors, which means sitting, reclining, or lying down with little to no exercise. Social media use can also “crowd out” other activities, which means it displaces time that could be spent on physical activities such as sports, planned exercise, or outdoor recreation.  

This research suggests that the impacts of social media might depend on how you use it. When used for social connections or through activities like exergaming, social media can have a positive impact. On the other hand, if it exposes you to unwanted content like cyberbullying or crowds out sleep or physical activity, it might have a negative impact.  

Strategies and Tips to Manage the Impacts of Social Media 

If you choose to use social media, there are many strategies you can use to help reduce negative impacts.  

Concerned about how social media impacts your sleep? As you get close to heading to bed, try avoiding content that might trigger you to stay alert (like competitive gaming, high-energy reels or viewing news content that leads to strong emotions). Establish a consistent bedtime routine and try to keep screens out of your bedroom. If it is not possible to keep your phone out of your bedroom while you sleep, use settings like “do not disturb” or “sleep mode” and keep the phone away from your bed.   

Concerned about how social media impacts your physical activity levels? Try limiting media that keeps you still for long periods of time (like binging a TV show or scrolling on social media for a long time). Consider using technology in ways that encourages physical activity like “exergaming” or games that get you up and moving. You can also replace social media with physical activities that you enjoy and try to maintain a consistent routine. 

One framework you can use to help you develop balanced media habits is the 5 Cs of Media Use. Three of the more actionable 5 Cs strategies are “Content”, “Calm”, and “Crowding Out”. 

• Content: The Content of media matters and can influence whether you have a positive or negative experience when you use social media or other screens. Try to prioritize high-quality content or content that makes you feel good. Social media algorithms (programmed rules that decide how content is sorted and recommended to users) decide what shows up in your feed, so learn how to use settings on social media to give you more control over the content you see. This video has some good tips! For example, you can use the "I'm not interested" button, add word-based content filters, and/or turn off algorithm-recommended content. This previous portal question can help you take control of what you are seeing.  
• Calm: You might use social media to help you Calm your emotions, but it shouldn’t be the only tool in your toolbox. Add in other tools like relaxation techniques, listening to soft music, or meditation apps to help you wind down or relax. Check out our Calm Toolbox for more ideas to help you cope with stress or manage strong emotions. 
• Crowd Out: It’s important that social media use does not Crowd Out healthy behaviors such as sleep, physical activity, social connections with family and friends, or staying focused at school or at work. If you find that social media is getting in the way of these other activities, try strategies such as using “do not disturb” or “focus mode” or giving yourself specific device-free times, like during meals or while you are in class or at work. Check out this video for some ideas. 

Other strategies that you can use to reduce potential negative impacts of media use include: 

• Active Reflection: Keep a daily journal to record your social media habits, as well as how your social media use makes you feel. This can help you evaluate your goals and set priorities for media use. Being aware of how you use social media and how it does or does not fit with your goals can help you reduce problematic uses of social media. For more strategies on reducing problematic media use, see this past portal question.  
• Intentional Boundaries: Set boundaries that fit within your personal goals for media use. Focus on what you use your phone for and when you use it most. Aim for balance between media use, physical activity, and time spent with others. Consider creating a Family Media Plan to establish boundaries and rules around media use for your family. If you live with family members, encourage them to create this together with you. 
• Talk to your pediatrician or other health care provider. They can help you think through strategies, set goals, and explore other resources. 

References  

• Bartel, K., Scheeren, R., & Gradisar, M. (2018, January 9). Altering Adolescents’ Pre-Bedtime Phone Use to Achieve Better Sleep Health. Health Communication, 34(4), 456-462.  
• De, D., El Jamal, M., Aydemir, E., & Khera, A. (2025, January 8). Social Media Algorithms and Teen Addiction: Neurophysiological Impact and Ethical Considerations. National Library of Medicine, 17(1). 10.7759/cureus.77145 
• Faverio, M., Anderson, M., & Park, E. (2025, April 22). Teens, Social Media and Mental Health. Pew Research Center.  
• Gao, Z., & Eun Lee, J. (2019, October 31). Emerging Technology in Promoting Physical Activity and Health: Challenges and Opportunities. Journal of Clinical Medicine, 8(11).  
• Goodyear, V. A., Wood, G., Skinner, B., & Thompson, J. L. (2021). The effect of social media interventions on physical activity and dietary behaviours in young people and adults: a systematic review. International Journal of Behavioral Nutrition and Physical Activity, 18(1), 72.  
• Hale, L., Kirschen, G., & LeBourgeois, M. (2018, April). Youth Screen Media Habits and Sleep: Sleep-Friendly Screen Behavior Recommendations for Clinicians, Educators, and Parents. ScienceDirect, 27(2), 229-245.  
• Hou, Y., Xiong, D., Jiang, T., Song, L., & Wang, Q. (2019). Social media addiction: Its impact, mediation, and intervention. Cyberpsychology: Journal of Psychosocial Research on Cyberspace, 13(1).  
• Pertegal, M. Á., Oliva, A., & Rodríguez-Meirinhos, A. (2019). Development and validation of the Scale of Motives for Using Social Networking Sites (SMU-SNS) for adolescents and youths. PloS one, 14(12), e0225781.  
• Plackett, R., Blyth, A., & Schartau, P. (2023, August 11). The Impact of Social Media Use Interventions on Mental Well-Being: Systematic Review. National Library of Medicine, 13(1). 10.2196/44922 
• Salamon, M. (2024, September 1). Why You Should Ditch Your Phone Before Bed.  
• Van Kessel, G., Kavanagh, M., & Maher, C. (2016). A qualitative study to examine feasibility and design of an online social networking intervention to increase physical activity in teenage girls. PLoS One, 11(3), e0150817.  

Age: 10-24 

Topics: Social media, impact, solutions, youth 

Role: Adolescent