A week in my life without social media

Summary

Jack documents a week balancing a nine-to-five job with creating online content after leaving social media. He works mostly from home, with occasional office days, and says having fewer distractions has made it easier to keep promises to himself, such as publishing a YouTube video every Monday.

He describes several changes he associates with quitting social media: his mornings and evenings feel more like his own, and he has more time for activities without constant scrolling. He also values the everyday moments of boredom that once prompted him to reach for his phone. Those quiet pauses give him room to think, develop ideas, and reflect on his goals.

The change hasn’t solved everything. He still spends a lot of time on screens, procrastinates online, seeks novelty, compares himself with others, and cares about people’s opinions. Deleting apps doesn’t automatically remove those habits or feelings; he says they still take effort to address.

Routines and practical tips

• Limit phone distractions: His home screen contains only basic tools, such as Safari, Google Maps, Notes, Music, and Phone. He has no notifications except from a small circle of people.
• Protect time for creating: He works on YouTube videos and writing outside his paid work hours. His routine includes uploading on Mondays, recording on Friday evenings, editing on Saturday mornings, and writing a weekly newsletter on Sundays.
• Track progress sparingly: Rather than checking performance metrics throughout the week, he writes down three figures once a week: YouTube subscribers, newsletter subscribers, and blog search traffic. This helps him focus on the work instead of letting daily numbers dictate his mood or creative choices.
• Make time to move and unwind: He walks, goes to the gym, and stretches after long days of sitting. His evening stretches focus on his glutes, hamstrings, hip flexors, and hips; he says this helps him relax and sleep.
• Use weekly reflection: On Sunday evenings, he has tea and reviews the week in his diary, aiming to enjoy the process rather than fixate on a particular result.

Work, family, and social media

During an office day, Jack travels to Brisbane for a long day of commuting and work. Afterward, he takes a walk and stretches to ease the stiffness from sitting and driving. He also visits his parents and spends time with their dogs.

His friend and colleague Vicky explains that social media initially helped her keep up with friends and family, but she later found the feeds increasingly dominated by ads and upsetting recommended videos. Jack says he initially felt isolated when his phone became quiet, but later experienced a greater sense of freedom.

Notable people, places, and details

• People: Jack Waters; Vicky, his friend and colleague
• Locations: Brisbane; Parliament House; a lake near Jack’s home
• Products and platforms: Jack’s iPhone 13 mini; his blog and newsletter, Mind Fuzz (also referred to in the subtitles as “Mind Boss Letter”)