Social media: the magical place where everyone’s life looks better than yours and suddenly even your cat seems boring. But if you use it smartly, social media can actually help you feel better and push you to grow. Yes, really. Here’s how to make your social feed a place that supports you, not drains you.
Time to Clear Out Your Feed
Let’s be honest: your feed probably has some accounts that do more harm than good. Start by scrolling through and unfollowing or muting anyone who makes you feel like a mere mortal in a world of flawless superheroes. That friend with the spotless house and the toddler who never screams? Mute. The influencer with the sun-kissed beach photos (but who’s always “just like you”)? Goodbye.
I did this during my eating disorder recovery. My biggest fear was gaining weight, and I’d convinced myself that being fat meant being miserable 24/7. So, I flipped the script and followed body-positive accounts. I looked for people living their best lives in larger bodies, showing that they could be happy, active, and, shocker, healthy. I even found marathon runners who didn’t fit the “fit” stereotype. Spoiler alert: it worked. I stopped panicking about weight gain and did what I needed to for my health.
So, how do you know if it’s time for a feed clean-up? Easy: if social media isn’t giving you joy, it’s time to Marie Kondo your way through those follows. Ask yourself, “What do I want, and where do I want to be?” Want to get stronger? Follow women who lift and aren’t afraid to share the truth about sweaty gym hair. Want to work on past traumas? Follow therapists, mental health pages, and relatable coaches. Trust me, you’ll thank yourself later.
Follow Accounts That Make You Smile, Not Cringe
Now that you’ve weeded out the comparison traps, it’s time to be intentional. Start by finding three accounts that actually align with your values and where you are in life. These are your core accounts—the ones you can scroll without wanting to throw your phone across the room.
After you’ve got your core three, start exploring. Follow accounts linked to those, and before you know it, your feed will be full of real, uplifting content. Think of it this way: if “you are what you eat” applies to your diet, then it also applies to what you consume mentally. If you’re constantly taking in positive, relatable content, you’re going to feel more comfortable in your skin and a lot less like social media is out to get you.
For me, following happy, healthy people in larger bodies was a game changer. It helped me realise that I didn’t have to fear weight gain, and I finally made peace with prioritising my health over trying to fit an impossible mould. The more I saw people thriving without conforming to strict beauty standards, the more my mindset shifted. Plus, I started learning about Health at Every Size (HAES) and the not-so-hidden dangers of dieting and rapid weight loss. Now, I fully believe health can come in all shapes and sizes—if it’s right for that person’s body.
Don’t Get Lost in the Scroll
Let’s face it: social media is great until you find yourself three hours deep, watching a hamster build an elaborate maze. To keep things healthy, here’s how to stay sane:
- Pause before you scroll – Ask yourself why you’re even opening the app. Are you looking for some positive energy, or are you just bored and hoping to feel something?
- Skip the comments section – Seriously, nothing good happens there. It’s like voluntarily walking into an argument at a family dinner. Just don’t.
- Set time limits – Put daily limits on your phone. If you don’t trust yourself, let your phone parent you for a bit. It’s fine; we’ve all been there.
When I was new to curating my feed, I didn’t dare look at the other side’s views. Recovering was my top priority, and I needed to protect that. Later, when I felt solid, I started checking in on people who talked about “obesity” like it was a crime against humanity. Not for the drama, but to see if there was any new research or evidence. I asked myself, “Does this fit with what I know and have seen?” I also looked at who funded the research and whether it had more holes than Swiss cheese.
Remember, social media isn’t real life. If you find yourself posting just to see that little heart light up, take a step back. I don’t even check my notifications when I post. Also, my social media notifications are permanently turned off, because guess what? Nothing on social media is urgent. Not even that meme your friend tagged you in.
In the end, curating your social media feed is about making peace with who you are while moving in the direction of where you want to be. It’s about learning, growing, and laughing at a few dog memes along the way. And remember, if it’s making you feel worse, you’re allowed to step back. Social media will still be there when you’re ready to come back with a smarter, kinder approach.