Why is it so hard to give up Instagram? A psychologist explains

Since the advent of social media in the early 2000s, platforms like Instagram, TikTok, Facebook, X (formerly Twitter), and YouTube have become an intrinsic part of our everyday lives. However, conversations around safety on social media have become increasingly fervent, particularly as it has been linked to poor mental health in young people.

Most recently, Meta, which owns Facebook and Instagram, announced it will stop using independent fact-checkers on the platforms in favour of allowing users to determine the accuracy of posts. This is similar to the method used by X, which lets users create "community notes" on content that may need verification.

While Meta chief executive Mark Zuckerberg explained third-party moderators were "too politically biased" and the move will allow more "free expression", many campaigners against hate speech and misinformation have condemned Meta’s decision.

There are concerns that getting rid of fact-checkers will encourage hate and misinformation to spread on social media platforms more than before. But many users may find it difficult to leave a platform like Instagram, particularly those who have been using it since it was launched in 2010.

What keeps us hooked on Instagram?

Scrolling on Instagram is a normal part of everyday life for the more than two billion active users on the platform. It’s a way to unwind and escape from work, to participate in hobbies and communities we’ve become a part of on the platform, and keep up with friends who share photographs, videos and stories about their lives.

But Instagram is also highly addictive, says Dr Heather Sequeira, a Chartered member of the British Psychological Society, which makes it even harder to leave despite your best intentions.

"Instagram is designed to tap into the same reward systems in our brains that make gambling so addictive," she explains to Yahoo UK. "Think about a slot machine - you pull the lever not knowing if you’ll win, and that unpredictability keeps you playing. Instagram works the same way. You never know when you’ll get a like, comment or message, so you keep checking, hoping for that next little 'win'."

The platform also takes advantage of the very human need for validation, which we get through likes and comments that feel like "little badges of approval". Feelings of FOMO (Fear Of Missing Out) are also a strong motivator that keeps us going back to Instagram again and again as we worry about missing a post, a trend, or important life updates.

The power of the Instagram

People who use Instagram regularly are greeted by a feed that caters to their specific interests. If you enjoy food content, you will be provided with recipes, cooking tips, restaurant reviews. If you enjoy travel content, your feed will be filled with hotel reviews, trip suggestions, sweeping views of faraway lands.

This is all thanks to the algorithm, which is a powerful draw as it delivers the exact content most likely to grab our attention. It does this by learning from what we engage with - every like, comment and view is data gathered by Instagram to give us more of what we want.

"It’s this sense of personalisation that keeps us coming back, as though the app knows exactly what we need to see," Dr Sequeira explains. "Features like infinite scrolling and short-form content, such as Stories and Reels, are especially addictive because they’re so easy to consume and offer constant novelty."

For many people, Instagram also fosters a deep sense of community - and in some cases, a lifeline, says Dr Sequeira.

"It’s a space where people connect with friends, family, professional networks, or even niche interest groups. For those who’ve built a strong sense of belonging or identity through these connections, the idea of leaving can feel like losing a part of themselves.

"There’s also the fear of losing social capital, the opportunities, support, or validation that these networks provide. For content creators, small businesses, or professionals, the stakes are even higher, as Instagram often serves as a key platform for visibility, communication, and growth. Leaving can feel like shutting the door on something that took years to build."

Watch: Meta CEO Zuckerberg under fire after ending fact-check program

How to make leaving Instagram easier

Leaving Instagram behind doesn’t have to mean losing your memories or connections, Dr Sequeira says. Here are her practical tips on making the process smoother:

1. Download your data

Instagram allows you to save a copy of everything you’ve shared. This way, you can keep your history intact without needing to stay on the platform.

2. Let people know

If you’ve built a community, communicate your decision to leave and let people know where they can stay connected with you, whether that’s via email, another platform, or even offline.

3. Explore alternatives

If you want to maintain an online presence, consider moving to platforms that feel healthier for you or creating your own space, like a blog or newsletter.

4. Take it slowly

You don’t need to leave abruptly. Start by reducing your time on the app, perhaps by setting limits or removing it from your phone. This gives you time to adjust and explore what life feels like without it.

5. Reconnect offline

Use this as an opportunity to deepen real-world relationships, engage in hobbies, or rediscover activities that bring you joy and meaning outside the digital space.

"The key is to remind yourself that leaving Instagram isn’t about loss; it’s about reclaiming your time and energy and directing it towards what truly matters to you," Dr Sequeira says. "Sometimes, stepping away can open the door to richer, more meaningful connections elsewhere."

Read more about mental health:

• How to spot misinformation on social media (Yahoo Life UK, 7-min read)

• Social media break 'improves mental health' (Cover Media, 2-min read)

• Passive scrolling on social media leads to anxiety and depression – new study (PA Media, 2-min read)