Did you open Instagram as soon as you woke up today? Maybe you kept scrolling TikTok during the break at work, or checked X before you even started getting ready for work this morning?
We are all guilty of this.
We post our wins and hot takes to flex because everyone else is doing the same. But Islam teaches us to protect our hearts and minds from anything that distracts us from Allah’s path. Constant scrolling clutters the heart and leaves the mind so exhausted that even praying five times a day feels like a chore.
Here’s the part nobody says out loud: our brain never signed up for this chaos. It can’t handle hundreds of faces, takes, and life updates in one sitting. Yet we force it anyway, every single day.
The result? A decline in mental health and inner peace.
Research shows that excessive use of social media can cause anxiety or low self-esteem. Let’s discover how.
Effects of Social Media Use
Social media platforms are designed to keep your eyes glued to the screen.
Open Instagram or TikTok. Notice anything?
The feed never ends. The infinite scroll has killed the natural “I’m done” moment, so you never bounce. But here’s how it affects your mental health:
Social Comparison
Let’s keep it real. Nobody posts their messy morning pictures on social media. No couple uploads their screaming match over dirty dishes, and nobody shares the rejection email that gut-punched them.
People drop their fire selfies with perfect lighting. They flex their vacations or brag about promotions. We all know the game, but this doesn’t stop the comparison in our heads.
Your rational side tries to scream, “It’s fake!” but it’s already too late. Social media has turned life into a silent competition.
You measure your real, raw life against everyone’s filtered banger moments. You feel behind 24/7. The brain rot hits different when the gap never closes. You keep scrolling and comparing, but nobody’s coming to save you from the timeline.
Content Overwhelm
Imagine being in a room with 50 people screaming at you all at once. The same is the case with social media. Your Insta feed is filled with political rants, recipe reels, natural disaster alerts, sneaker ads, memes, and conflicting religious advice.
Your brain tries to absorb joy, rage, sadness, and laughter within seconds. It’s like sprinting a mental marathon while sitting on the couch. You’re not weak for feeling wrecked. The human brain is simply not designed for this much context switching.
Scroll Fatigue
Scroll fatigue is when you feel mentally exhausted after hours on the apps. You’re glued to the app, but also drained at the same time. Your brain feels foggy and overloaded because you just consumed too much content way too fast. No time to process what you see or read. Just endless info dumping.
This spills into real life as well. You sit down to work, and five minutes later, you’re itching to check notifications. You’re in a mosque for Jummah prayer, but your mind’s already on the timeline. You’re trying to recite the Quran, but your attention drifts.
Experts say that screen time within an hour of sleep tanks sleep quality. Poor sleep makes every other mental health issue worse.
Tips for Healthier Social Media Use
If you can relate to the symptoms we mentioned above and are wondering, “Okay, but what do I even do?” There’s nothing to worry about. You don’t have to delete every app tomorrow to feel normal again. Just follow these tips below:
Reduce Mindless or Habitual Scrolling
The biggest problem is that we don’t even choose to open the apps anymore. Our hand just grabs the phone whenever we’re bored for two seconds.
To reduce your social media addiction, remove every social app from your home screen. Bury them deep in folders to force yourself to hunt for them. This way, you will ask yourself, “Wait, do I want to open this right now, or am I just twitching?” Nine times out of ten, it’s the twitch. That tiny hassle to find an app creates a pause and makes you rethink your choice.
Curate Your Feed
Not every account deserves space in your timeline. Who you follow decides if the app leaves you glowing or mentally drained. If your feed is packed with people who make you feel small, jealous, or question your faith, unfollow or mute those accounts. Block them if you have to. You owe no one your attention when it costs your peace.
Follow creators who strengthen your faith in Islam. Watch comedians who make you feel lively, not down. Stick with the artists, hobby pages, and people who keep it real. Subscribe to channels that show the chaos AND the wins. Build a timeline you chose, not the algorithm’s suggestions.
Limit Time and Frequency
Your phone tracks every second you waste. Open those stats and set hard daily limits on every app.
Thirty minutes.
One hour.
Whatever’s less than your current brain-rot binge.
Also, add no-phone hours around Namaz times. No socials after 8 pm to let your brain relax. Phone-free time before bed gives you better sleep, an opportunity to have actual conversations with people you love, or just peaceful silence.
Same in the morning. No scrolling before 10 am helps you start your day with your own vibe instead of drowning in everyone else’s chaos. That golden hour sets your whole day. You want your personal thoughts running it or the timeline’s drama?
Final Thoughts
Social media causes people to scroll and compare their raw, messy lives to everyone’s filtered highlight reels. Self-worth tanks, anxiety creeps in, and faith starts to falter.
Your brain never signed up for this chaos. It ends up exhausted, and real life starts feeling mid.
The good news? You can get out of this mess by filtering your feed, unfollowing accounts that make you feel less, and limiting your daily content consumption.
Give yourself permission to miss the drama.
Stay unavailable sometimes.
Your mental health will improve, your relationships will glow, and your whole sense of self will level up. So go claim your peace. You can do this.
Feeling Mentally Drained? Book a Confidential Counselling Session With Mindful Ummah Today!
You don’t have to face your mental struggles alone. Book a confidential session with Mindful Ummah today to begin your healing. Our counsellors provide a safe space and listen without judgement. You can share anything freely. We will support your journey towards finding clarity and resilience again. Let’s work towards your peace together.
Frequently Asked Questions
How does social media affect mental health?
Excessive social media use can lead to anxiety, low self-esteem, emotional overwhelm, and reduced attention span. This often happens because of social comparison, constant notifications, and long periods of passive scrolling.
Why do social media platforms feel addictive?
Platforms are designed around reward-based psychology. Each like, comment, or notification triggers a small dopamine release in the brain, making you crave more engagement.
What is social comparison, and why is it harmful?
Social comparison means evaluating ourselves against others. Online, we compare our real lives to others’ highlight reels. This can lower self-worth, create pressure to appear perfect, and increase anxiety when we don’t receive validation.
How does social media affect attention span?
Constant scrolling trains the brain to favour quick, shallow information instead of deep focus. This makes it harder to read books, complete tasks, or stay mentally present in conversations.
How can I reduce mindless scrolling?
Pause and ask yourself, “What do I need right now?” before picking up your phone. Place physical barriers like keeping your phone in another room, turning off notifications, or charging it away from your bed.
