Whether you are a teen or anyone who has ever used social media (more than 80% of the US population (1)) or tried an AI chatbot, you’ve probably noticed two digital forces pulling for your attention at the same time: social media feeds that never end and AI chatbots that always want to answer. Neither is inherently “good” or “bad.” But both can quietly reshape mood, sleep, stress, and how you cope, especially when they become the default way to unwind, vent, or avoid hard feelings. Up to 95% of teenagers are active online (2). Roughly one in five U.S. teens say they are on TikTok and YouTube almost constantly. About 64% of teens say they use chatbots, and about three in 10 use them daily.(3)

What we’re learning about breaks from social media

A new study by the team at Beth Israel Deaconess Medical Center of 373 young adults (ages 18–24) tracked social media use and mental health over a two-week baseline, then offered an optional one-week “social media detox” (4). Among those who chose the detox, symptoms related to anxiety and depression dropped meaningfully over that week. Importantly, the study also found that “problematic use” (addictive/compulsive patterns) related more strongly to mental health than simple “time spent.” And while social media screen time dropped by almost 90 minutes during the detox week, total screen time stayed about the same, suggesting people spent time on their phones doing other things that week. They may have been interacting more meaningfully with peers (such as texting, phone calls) when not using social media.

That lines up with the positions of mental health experts and prior research that while excessive screen time may be bad for some young people, the specific uses and associated addictive/compulsive use patterns are most harmful. In other words, it’s not only how much young people use social media, but how they use it, why they use it, and what it replaces (sleep, in-person time, schoolwork, movement). (See related positions from the American Psychiatric Association and the American Academy of Child and Adolescent Psychiatry. Read more on technology addiction.)

Now add AI chatbots to the mix

Whether you are a teen or anyone who has ever used social media (more than 80% of the US population (1)) or tried an AI chatbot, you’ve probably noticed two digital Young people are increasingly using AI chatbots for emotional support or even mental health advice, perhaps as many as 15% of teens, according to a recent survey(4). APA suggests caution when it comes to these AI chatbots, emphasizing safety and evidence, and the limits of these tools, especially for vulnerable users. Like any digital tool, overuse of AI can be dangerous, and there is some evidence that extended conversations with chatbots are associated with more adverse events (likely because the chatbot’s safety guardrails weaken during long discussions).

A realistic “digital detox” from social media or AI may be easier than you think

1. You don’t need to quit altogether. In our study of social media detoxes, we found that people who reduced their social media use to 30 minutes per day experienced outcomes that were nearly the same as those who never logged on at all.
    
2. Swap, don’t just stop. We know that the best way to prevent compulsive use (which is most associated with adverse mental health outcomes) is to replace the habit of social media with something else. Try replacing it with something that changes your body state (walk, shower, stretch, music, etc.).
    
3. Make the goal about how you feel. Use your smartphone to track your social media or AI screentime to see how you are doing, but also track your sleep, stress or mood. You may learn a lot. In our study, we found that each person had a different journey.
    
4. If you use an AI chatbot, use it like a tool, not a best friend. We are still learning more about AI chatbots, but there is good evidence that forming relationships with them can lead to harm and adverse mental health outcomes (5). And, like anything on the internet, be skeptical and ask questions before assuming what the chatbot says is correct.
    
5. Ask for help. A social media detox is not a substitute for mental health treatment, and an AI chatbot is not a therapist. Knowing the role and place of technology can help you use it wisely. The earlier someone seeks real mental health help, the better the outcomes.

The bottom line

A short social media detox may help some young adults feel better quickly. Overall, the quality of social media use likely matters more than time spent. As AI chatbots become more and more part of daily life, the same lessons likely apply here too: using these chatbots in the right way can help, but overuse can hurt, and they shouldn’t serve as a substitute for real relationships or mental health support.