Get off FaceBook

Leaving Facebook can feel like a radical act in today’s hyper-connected world. But choosing to step away—without immediately seeking an alternative—can be liberating. It’s about reclaiming your time, attention, and the way you engage with the world.

Breaking the Doomscrolling Cycle
Facebook is designed to keep you scrolling, feeding you a never-ending stream of information, opinions, and advertisements. The algorithm curates what you see, often prioritizing sensational or emotionally charged content to keep you engaged. By quitting, you break the cycle of doomscrolling—the endless consumption of bad news and superficial updates that leave you feeling drained. You gain back your mental space, allowing you to be more present in your life.

Choosing Your Own News Outlets
Instead of passively consuming news through a social media feed, you regain control over what you read. You can choose trusted news outlets, subscribe to newsletters that resonate with your values, or even pick up a newspaper. This approach not only curates a more balanced and informed perspective but also reduces the noise and anxiety often linked to algorithm-driven feeds.

Reconnecting on Your Terms
One of the main arguments for staying on Facebook is to stay connected with friends and family. But do you really feel connected by just liking posts or commenting with emojis? Leaving Facebook challenges you to reach out intentionally. Call your friends. Send a thoughtful text or email. Meet up in person when possible. These deliberate interactions are far more meaningful than passive scrolling.

Rediscovering Time and Focus
Imagine all the hours spent on Facebook now repurposed for activities that enrich your life. You can read more books, pursue hobbies, exercise, or simply relax without the constant buzz of notifications. Your attention is your most valuable resource, and quitting Facebook is a powerful way to reclaim it.

Living Without the Echo Chamber
Facebook often traps us in echo chambers, reinforcing our existing beliefs through algorithmically selected content. By stepping away, you open yourself to more diverse viewpoints and experiences. You become more intentional about seeking out different perspectives, rather than passively absorbing what a platform feeds you.

It’s Not About Replacing—It’s About Recalibrating
Leaving Facebook doesn’t mean you have to find a direct substitute. It’s about recalibrating how you engage with the world. You might discover you don’t need another social media app at all. The space you create can be filled with richer, more fulfilling experiences.

Choosing to leave Facebook isn’t about escaping technology or rejecting social interaction. It’s about taking control of how you consume information and connect with others. It’s about breaking free from algorithms designed to exploit your attention and deciding, for yourself, what deserves your focus.

It’s a bold move in a world that thrives on constant connectivity—but sometimes, the most radical thing you can do is to just stop scrolling.

How do I quit?

Quitting Facebook can be straightforward, but it involves more than just deactivating your account. Here’s a step-by-step guide to help you do it mindfully and effectively:

1. Reflect on Your Reasons
Before quitting, it’s useful to clarify why you’re leaving. Is it to stop doomscrolling, protect your privacy, or simply reclaim your time? Knowing your reasons will strengthen your resolve.

2. Backup Your Data (Optional)
If you want to keep photos, messages, or other data, download a copy before leaving:
- Go to Settings & Privacy → Settings.
- Select Your Facebook Information.
- Click on Download Your Information and choose what you want to save.

3. Inform Close Contacts
Let your close friends and family know that you’re leaving Facebook. Share your alternative contact details (like your phone number or email) so they can stay in touch.

4. Delete or Log Out of the App
To minimize temptation, delete the Facebook app from your phone and any other devices. This simple step can significantly reduce the urge to check your feed.

5. Deactivate or Delete Your Account
You have two options:
- Deactivation: Temporarily hides your profile but allows you to return whenever you want.
- Deletion: Permanently erases your account and all your data.

- Go to Settings & Privacy → Settings.
- Select Your Facebook Information.
- Choose either Deactivation and Deletion.
- Follow the prompts to complete the process.

6. Unlink Third-Party Apps
If you’ve used Facebook to log into other apps or services (like Spotify, Airbnb, or Pinterest), update those logins to avoid losing access.

7. Replace the Habit
Quitting Facebook leaves a void, so find healthier alternatives. Replace the habit with activities that bring you joy or productivity, such as:
- Reading books or listening to podcasts.
- Calling or meeting friends in person.
- Pursuing hobbies, like cooking, drawing, or exercising.

8. Choose Your Own News Sources
To stay informed without Facebook, pick trusted news outlets or subscribe to newsletters. This helps you avoid algorithm-driven content and doomscrolling.

9. Reconnect Intentionally
Reach out directly to people you care about. Call, text, or arrange to meet in person. This intentional approach to social interactions feels more meaningful.

10. Be Patient With Yourself
Breaking the Facebook habit takes time. If you feel the urge to return, remind yourself of your reasons for leaving. If needed, take it one day at a time.

Final Thought
Leaving Facebook is about taking control of your attention and choosing how you connect with the world. It might feel strange at first, but many people find it liberating. You might even discover that the best way to stay connected is by reaching out directly—no likes or emojis required.

Ready to take the leap?