Don’t make “how others are doing” a daily habit: set limits on apps that show peers’ updates or turn them off

20. Don’t make “how others are doing” a daily habit: set limits on apps that show peers’ updates or turn them off

Cost: This costs nothing. Setting time limits or deactivating an account takes just a few minutes. The real challenge is resisting the urge to open these apps again later on.

In plain terms: People who habitually compare themselves to others online tend to feel worse emotionally and have lower self‑esteem. Pooled clinical findings show a consistent correlation between upward social comparison and poorer psychological outcomes. Correlation does not equal causation, but randomized trials back this link: after four weeks without Facebook, participants reported a slight rise in happiness. Another study limited three major platforms to 10 minutes per day; after three weeks, loneliness and depression both declined. The trade‑off? Knowledge of current events also dropped during those four weeks of abstinence.

Benefit: The combined results of 54 independent studies — 94 effect sizes and a total N of 36,583 — analyzed via a three‑level random‑effects model reveal that upward social comparison correlates with poorer mental health (average r = 0.330, 95% CI 0.289–0.370). Specific effects include higher fear of negative evaluation (r = 0.438), anxiety (0.382), depression (0.306), lower happiness (0.268) and lower self‑esteem (0.263). Life satisfaction increased by 0.12 standard deviations, while happiness rose by 0.08 standard deviations. Age, cultural background and data collection year do not alter this link. In a randomized trial of 2,743 U.S. Facebook users, 61% would accept a four‑week suspension at a cost of under $102; those in the suspension group gained 0.09 standard deviations in overall life satisfaction. Compared with typical psychological interventions (which raise happiness by ~0.34 SD and cut depression by ~0.23 SD), this effect is roughly 25–40% of that magnitude. After the trial ended, former suspension users still spent 0.31 fewer standard deviations per day on Facebook. Even after the trial ended, former suspension users still spent 12 fewer minutes per day on Facebook. A smaller trial of 143 college students showed similar benefits after limiting three platforms to 10 minutes daily. Additionally, knowledge of current affairs declined by 0.19 standard deviations, and political polarization fell by 0.16 standard deviations as a result of reduced app usage.

Evidence grade: A

Sources: Lei Y, Hu S, Sun Y, Zheng L (2026). "Looking up" linked to feeling down: a meta-analysis of online upward social comparison and psychological maladjustment. Frontiers in Psychology. <https://doi.org/10.3389/fpsyg.2026.1825169>; Allcott H, Braghieri L, Eichmeyer S, Gentzkow M (2020). Welfare Effects of Social Media. American Economic Review, 110(3), 629–676. <https://doi.org/10.1257/aer.20190658>; Allcott H, Braghieri L, Eichmeyer S, Gentzkow M (2019). The Welfare Effects of Social Media. NBER Working Paper No. 25514 (The specific numbers quoted in this article are verified verbatim in this edition, and the published abstract does not include numbers). <https://www.nber.org/papers/w25514>; Hunt MG, Marx R, Lipson C, Young J (2018). No More FOMO: Limiting Social Media Decreases Loneliness and Depression. Journal of Social and Clinical Psychology, 37(10), 751–768. <https://doi.org/10.1521/jscp.2018.37.10.751>

Notes: The correlation findings merely indicate that these patterns tend to appear together; they do not prove causation. The randomized trials do suggest causal links, but they involve U.S. participants prior to the 2018 midterm elections, so applying the results directly to Chinese users is a stretch. The undergraduate trial involved only 143 subjects, limiting its statistical power. Overall effect sizes remain modest, so cutting off these apps alone will not resolve all emotional issues. This advice targets usage aimed at monitoring how others are faring; it does not apply to staying in touch with family, seeking information or job hunting. If strict limits prove hard to maintain, start by disabling push notifications, “people you may know” suggestions and homepage recommendations. For broader screen‑time management, see sections 4.15 and 4.16 (hard caps on short‑video apps and scrolling news). When feeling down, consider the actions outlined in section 19 (exercise, sunlight and regular sleep). For those seeking identity through purchases, see section 6.23; those striving to “move up a social rung” should review section 6.24.