Why Gen Zs are turning off social media and turning on life

For a generation that grew up with technology at their fingertips, stepping away from screens can feel unnatural—almost impossible. Social media is where friendships are built, careers are launched, and entertainment never stops. Yet, beneath the endless scrolling and carefully curated feeds, many young people are feeling something they can’t ignore: exhaustion.

Doomscrolling, overstimulation, and the constant pressure to keep up are taking a toll. The digital world, once a place of connection, has become a source of anxiety, self-doubt, and even addiction. The lines between reality and online personas blur, creating an overwhelming cycle of comparison and validation-seeking. Every notification tugs at their attention, every post nudges them to measure their lives against an unattainable standard. And at some point, many are realising—it’s just too much.

So, they’re stepping back. Some choose to quit cold turkey, handing over their phones to family members in a desperate bid for self-control. Others take a slower approach, reducing screen time, unfollowing accounts that breed insecurity, and setting strict boundaries. What they find is both surprising and liberating. The mental fog lifts. Time stretches in ways they had forgotten. Real-life interactions become richer, hobbies resurface, and even something as simple as a walk outdoors feels new again.

But digital detoxing isn’t just about cutting screen time—it’s about reclaiming control. It’s about using technology intentionally rather than being used by it. And as more young people recognise the power of unplugging, they’re proving one thing: sometimes, the best way to reset your mind is to disconnect from the noise.

I rediscovered old joys, like writing fiction

Salome Muhuni, 28 – Marketing expert

“I decided to take a digital detox because I was tired of scrolling and feeling overstimulated. Social media had this weird fatigue effect on my mind, like carrying an invisible weight. I’d also get irritable for no reason and start to feel insecure about my life compared to the endless presentations of others seemingly doing better. It took me a while to connect the dots, but once I did, I knew I needed a break.

During the detox, I felt a shift emotionally—I wasn’t snapping as much or feeling detached from overstimulation. Oddly enough, my thumb stopped hurting from all the scrolling! Mentally, I had space to focus on things I actually liked without wondering if they were trendy. I rediscovered old joys, like writing fiction, and even my perspective on my changing body became more positive. I started appreciating myself more, just as I am.

To fill in the time, I explored creative pursuits, spent more time outside, and exercised regularly. I started walking in the evenings, swimming, and just being present in my surroundings. It was refreshing to experience quiet moments without distractions. Podcasts also became a great alternative to mindless scrolling.

Now, I’ve put up boundaries with social media. I rigorously curate my feed, use apps to limit access, and read more when in transit. I also remind myself that people lived fulfilling lives before digital media—being constantly “on” isn’t necessary.

For anyone considering a detox, just go outside. Unfollow accounts that make you feel like your life isn’t enough. Trends are just marketing tactics; they won’t define your future. The start of a detox isn’t fun, but over time, you’ll crave it. And honestly, digital brain rot isn’t sexy.”

There was too much noise in my head, and I was constantly tired.

Cindy Katumbi, 22 – Journalist

“Constant connectivity was exhausting, especially with school and night classes. I always had to be online for sudden updates, which left me drained. Social media became overwhelming—I’d get extreme panic attacks just trying to stay updated. There was too much noise in my head, and I was constantly tired. I realised I needed a break.

During the detox, I finally had time to take care of myself. I started working out, which helped me stick to a sleep routine. The mental fog I had been experiencing slowly cleared, and I began seeing things more clearly. Without the constant digital distractions, I felt more present and in control of my thoughts.

To fill my time, I turned to reading and meditation, which helped me refocus. I also reconnected with my faith, spending more time with God. These moments of stillness and reflection helped me regain a sense of balance and inner peace.

Now, I regulate my social media use and carefully choose the content I consume. I’ve also made it a habit to take breaks from my phone and go for long walks. It’s refreshing to step away from screens and just appreciate nature—it clears my head and helps me reset.

For anyone considering a detox, I’d say go for it. It’s important to get in touch with yourself and listen to your body. Sometimes, we don’t realise how much digital noise is affecting us until we step away. Also, be mindful of what you consume on social media—it can shape your thoughts and emotions more than you think. Taking control of your digital life is one of the best things you can do for your well-being.”

I made a drastic decision—I gave my phone to my parents.

Dorcas Mwikali, 26 – Entrepreneur

“I was addicted—not just to my phone but to online spaces and everything that came with them. Social media, random scrolling, and toxic interactions had consumed my life. I knew I needed a change, so in 2020, I made a drastic decision—I gave my phone to my parents. They had no idea I was trying to detox, but I needed to cut off toxic friendships and break free from unhealthy habits.

At first, it was difficult. I had tried before, even handing my phone to my mom, my sister, and my nephew, but I always found myself going back. I felt trapped, like I had no control. But this time, I was determined. From 2020 to 2022, I stayed offline. No social media, no unnecessary scrolling—just life, raw and unfiltered. I didn’t even have a phone case because I barely used my device.

The changes were real and noticeable. My thumb stopped hurting from endless scrolling. I felt less pressure from social media—no constant comparisons, no fake standards to chase. My time management improved, and I became more productive. The detox even led me to my first job, which came right after I cut off my digital distractions. It filled the hours I once wasted online, giving me purpose beyond the screen.

Looking back, I don’t regret it. My perspective on social media has completely changed. Now, I use it differently—mainly to make money, not just to pass time. I no longer let it control me.

If you’re considering a digital detox, do it. It won’t be easy, but stepping back will give you clarity, control, and a better grip on your life. Sometimes, disconnecting is the only way to truly reconnect with yourself.”

Seeing others' "perfect" lives online only amplified my struggles

Sam Ochieng’, 30 – Actuarial Analyst

“My digital detox wasn’t a complete break but a gradual scaling back. I realised that social media, especially Instagram and Facebook, was negatively affecting my mental well-being. My business was struggling, and after a breakup, everything felt overwhelming. Seeing others' "perfect" lives online only amplified my struggles, creating unnecessary pressure and self-doubt. I needed space to breathe.

The biggest change I noticed was in my sense of self. I stopped seeking external validation and started defining myself by my own goals and aspirations. It was a relief to let go of the pressure to constantly compare myself to curated realities online. Without the daily flood of negativity and superficial interactions, I felt lighter and rediscovered what happiness meant to me outside of social media.

To replace my time online, I reconnected with real-world activities. I played sports, spent more time with friends, and engaged in genuine, face-to-face conversations. It felt like rediscovering a simpler, more grounded way of life—one where I was present and not constantly chasing digital validation.

Now, I see social media as a double-edged sword. It can be useful, but it also has real pitfalls. I’ve made permanent changes, like using a social media-limiting app to track my usage and being mindful of the content I consume. Understanding how algorithms work has helped me curate a more positive and beneficial feed.

For anyone feeling overwhelmed by social comparisons, setbacks, or pressures, a detox is worth it. So much of what we see online is fake or exaggerated. Don’t get caught in a race against illusions—you’ll never win. Focus on your own journey, your own goals, and your real happiness. There’s a whole world beyond the screen.”

The mental clarity and emotional stability were refreshing.

Collins Mutuku, 21, IT student, KCA University

“I realised I was becoming too dependent on social media—I was always on my phone but not doing anything constructive. As a student, I had lost balance, spending so much time online that I was neglecting things that truly mattered—my studies, career growth, self-development, and even personal relationships. Social media was consuming too much of my life, and I knew I needed to take a break and reflect on my priorities.

During the detox, I felt an overwhelming sense of peace and freedom. For the first time in a long while, I felt in control of my own life rather than being controlled by endless scrolling. The mental clarity and emotional stability that came with stepping away from social media were refreshing.

I filled my time with more meaningful activities. I meditated and took time to clear my mind. I also reconnected with God, studying the Word and spending more time in prayer. My love for singing, which I had set aside, became a focus again—I worked on improving my skills and deepening my knowledge. These activities helped me regain balance and purpose.

After the detox, I understood just how addictive social media can be. It’s easy to lose control, and that’s dangerous. I’ve since made permanent changes—I limit my screen time and ensure I complete important tasks before logging into social media. Now, I engage with it on my own terms, not as a mindless habit.

For anyone feeling overwhelmed, a detox is the best way to reset. Edward Tufte once said, "There are only two industries that call their customers ‘users’: illegal drugs and software.” That says a lot. Take some time off—for your own good.”