How to Successfully Delete Social Media | Dr. Cal Newport & Dr. Andrew Huberman

Dr. Cal Newport and Dr. Andrew Huberman discuss the effects of social media on human potential, focusing on how social media can sometimes mask unmet potential and interests, and how taking a break from it can lead to productive self-reflection, untapped creativity, and enriched lives.
Cal Newport, Ph.D. (@CalNewportMedia), is a professor of computer science at Georgetown University and bestselling author of numerous books on focus and productivity and how to access the deepest possible layers of your cognitive abilities in order to do quality work and lead a more balanced life. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
Watch the full episode: • Dr. Cal Newport: How t...
Show notes: www.hubermanlab.com/episode/d...
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Timestamps
00:00 The Social Media Detox Experiment
00:17 The Challenge of Returning to Social Media
00:41 Understanding the Impact of Social Media on Focus and Productivity
01:22 Exploring the Void Social Media Fills
02:01 The 30-Day Social Media Detox Challenge
02:53 Success Stories and Strategies for a Social Media-Free Life
04:45 Filling the Void: Building a Meaningful Life Beyond Social Media
#HubermanLab #CalNewport #SocialMedia
The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

[@andrewcoffey4694]

I quit all social media about 8 months ago. I didn’t realize how much it MADE me care what people thought about my life everyday. I found I was searching for something “impressive” or “interesting” to show people everyday. I didn’t even realize I was doing it, but once I quit, it all hit me how I’d go out of my way to show off online. Now I’m doing things that are good for me and my family and not worrying about any of those external things anymore. It’s helped my mental health a ton

[@sailor.93minerva]

I know😂 so wild to feel like you have to post something for someone you don't even know and will never meet... For someone who's mindlessly scrolling and liking everything they see because they're not even paying attention.... because they hope ppl like them back 😂 Twisted

[@bruno_mart]

You're commenting on KZbin dude.. That's social media.

[@enderman23456]

I deleted all social media 2 months ago except KZbin and started to workout daily and spending more and more time into my work and believe me my whole lifestyle is changed. 🙂

[@yestrech]

Do you use Journal notebook to keep on track?

[@hoxiefam6731]

Same!

[@kidfreejones]

Me too. Meta products have become chaos, and you’re a sucker to give it attention, where suggestions and irrelevant ads and opinions of friends and strangers deserve your short time on earth. It made sense when it was clean with occasional ad to keep it free and that was ok. I hope it implodes on itself one day. I too just have KZbin and I pay for it so it’s clean with no ads and sensational quality.

[@Jeetpatel0]

Ganta bhi change nahi hoga

[@tdub1776]

Some things I learned from the comment section: #1 Everyone who's deleted social media LOVES that they did and it's helped them tremendously #2 KZbin is probably the last thing to be deleted if you delete it

[@wasim7804]

Not able to delete KZbin

[@jasocaz]

Self selection bias - KZbinrs (myself included) can’t give it up!

[@ASiggPack]

Gave up all social media but kept YT so this rings true for me! I’ve gone even as far as turning the comments off on KZbin so I can really choose to keep my peace and entertain what I want! Gave it up in 2020 and never thought to go back!

[@Sho_Ishto]

All I have is KZbin and am flirting with the idea of deleting the app from my phone.

[@hoxiefam6731]

I have tried KZbin fasts. It's hard but worth it! I need to do it more often. But yeah no social media for my family.

[@goldencrush]

I deleted social media in September 2018 - 2023. Not being on social media during the pandemic was amazing! I just deleted my accounts again a week ago. The only reason I went back on was because of a couple groups I had to be involved in. Life without social media is the best. I have read so many books and did a ton of internal work and healing.

[@hoxiefam6731]

I did a ton of healing as well.

[@Sy-us8od]

I'm 17, all of my friends use social to communicate and such. I had a "adhd" diagnosis and medication and I decided to cut out social media. My focus is back, I enjoy life to the max, I enjoy the little things, I feel so much more connected with people and so much more invested in every in person conversation I have. And my relationships have greatly improved, changed my life

[@bob6693]

This makes me so happy to hear. Good on you.

[@JayGmno]

I’ve been off instagram for 6 months now and it’s been the best decision ever! Thought about reactivating, but after this video I’ll continue to stay off it. Thanks bro!

[@lunarteswisewoman]

Deleting social media accounts just felt so right 💜 keeping it to a minimum... 😺

[@bas6628]

I feel that I can achieve more when I don't have the DISTRACTION of social media. Reading, excercise, cycling my Day feels more accomplished

[@kevinkinkaid8694]

Just quit a month ago. It's amazing. Turns out I don't need to see junk

[@Beatriz-tq1gt]

And then did you go back? I wanna become a content creator but I have a dilemma

[@juanpacastro8528]

How did you feel like it has been changing you getting off of social media?

[@ernestmov]

​@@Beatriz-tq1gtquite the moral dilemma if you want to create content for a meeting medium your consider not healthy

[@brotherpowersyoutube]

I saw this at the perfect time man. I’ve been scrolling more than I should lately and it’s making me feel mentally fatigued. Literally clicked and KZbin and thought in my head before it loaded I’m gonna watch the first video that pops up I hope it applies to my situation right now. God bless.

[@amosskeets]

oh my gosh yes mentally fatigue is so true! once my eyes started to get sore and i was like something needs to change..

[@eljeer123]

I got off social media in Oct 2021. I was addicted to social media 1,000%. It was the greatest gift I gave to myself. 😊❤✊🙏

[@superwaynem]

Deleted all my social media a few months ago. I found it a bit strange for the first month worried that I was missing stuff. I kept at it and realised I was missing absolutely nothing. I came to the conclusion that I was plagued with ads and it was making me miserable with news etc. my mindset is a lot more focused and I’ve been utilising the scrolling time with more regular exercise and started reading books. Yeah, I’m using KZbin but that’s mostly for learning interesting discussions and exercise plans. I’m wishing anyone who’s considering on escaping social means and I wish you a more fulfilling life.

[@bas6628]

Deleting social media is therapeutic

[@HowtowithPaulHenderson]

Hi Dr huberman. Because of your videos on alcoholism and two other KZbinrs Sober Leon and Jaye from getting sober... Again I am now almost 7 months sober. About 3 weeks ago I deactivated my Facebook, Instagram and Twitter. I did however keep my KZbin channel and I'm concentrating on making content for that. I have more time now not being on Facebook Instagram and Twitter. I don't think people realize how much time they spend on Facebook, Twatter or Instacrap and I'm not sure when I'll reactivate them.

[@HowtowithPaulHenderson]

@n0th4ckinq I still haven't restarted those accounts, I don't think I will be anytime soon. In my opinion TIK-Tok is the worst Twitter & Instagram comes in as the second place.

[@ag31988]

I quit all social media (obviously besides YT) in 2019. Best decision I ever made. Didn’t miss it, and still don’t

[@emmanuelzozobrado5981]

Good for you

[@hoxiefam6731]

Best decision for me as well. It was really hard with Facebook as I was using it to be enmeshed to some family members but once I let them go I was free.

[@cherylnathanodette]

It's being prudent and knowing when to use social media and when not to. There is peace in not having to feed your fixation. I could put down all of it to be honest, but people need to find a happy medium. I have time to nurture skills and hobbies but love catching up with family and friends too. Let's face it aren't podcasts a form of Social Media too, just asking. Another good one.

[@Husein.3]

A day before Deleted social media accounts, fb, insta and other, now only on yt to listen Andrew. ❤

[@selfimprovementfromwithin8599]

Deleted facebook it was so addicting , now I follow the motto produce,don’t consume and KZbin Is very useful and not near as bad as the others although you definitely need to be careful because the infinite number of curious content is very attractive. Use it, Don’t let it USE You.

[@adamcomerford8502]

Thing is, there are ways social media is enriching. For instance, my musician friends aren't going to send out texts to every person about a show they have coming up. They make an announcement on social media. 90% of the time social media is a massive waste of attention, but the other 10% actually gets me involved in people's lives as it was originally intended and I would miss out on that.

[@JorgeTT.]

Just what I needed

[@001Rumi]

I'm not on any Social Media since 2017. When I studied about how Social Invalidation Feedback Loop makes us addict and how psychologically does it affect us by playing with our Brain chemistry

[@Sandy-of6gq]

I feel like there is a lot of value to be found online but you have to be able to set boundaries with yourself and be quite critical towards everything you consume cause it's so unregulated and quite easy to fall into a rabbit hole. I quite like the idea of completely disengaging for a period of time, I doubt you'd really miss anything of life importance.

[@levlogintrospectif]

I don't use social medias for many months already, feels so good 😀

[@imarcastro51]

You are a role model for many. I really enjoy your content! This clips are great because we can see subject that we want from a complete interview , if we like many i go to the complete. Thank you so much Huberman, keep the hard work, you are a role mole for many !

[@K4R3N]

Deleted all my social media in 2020, best move. Life changing.

[@ModernPlayer071]

xD but chillin on youtube

[@K4R3N]

@@ModernPlayer071 yeah but YT is hardly social media. You know what they mean, stop being dense

[@ModernPlayer071]

@@K4R3N fair enough

[@kareema2001]

so inspiring , im always busy on social media while its my platform to market my work , but i end up so much involve whith it in away that keep me busy to do my projects …

[@sumitgulade]

I'm 20, its been 3 years that i haven't played any of games and i was addicted to them befor and i delete my social media since 2-3 yrs ,i doesnt have any of them except youtube , i am saving lot of time and use for studies and good things

[@paulelverstone8677]

Social media isn't really sociable (and certainly not as sociable as it used to be!). What it does do is give a small window into someone else's lifestyle, depending on how they want to project themselves. This can be both a good and a bad thing as your feeds will undoubtedly be filled with people you don't know, doing things that you don't care about but you can also find a genuine interaction with people that you do know or once knew. The takeaway from it all is; social media is a tool to be used. It's not society as we know it, it's not social replacement. It's a daily soap opera where all your friends are the cast. It's the 6 o'clock news for your own personal circle. Everything else is just filler. All IMHO...

[@rohithreddy75]

Man this cal newport is all over my youtube channel recommendations.

[@theunspoke815]

I'm a rarity!! I'm a 48 yr old female who can't stand this future we've created!! I have no social media besides watching KZbin. I noticed right away that it wasn't going to be pretty. AND I've never paid for anything online. AND I'm working toward a natural lifestyle living off the land!! Almost no footprint!! 😉😉

[@vijay4243]

Goood to hear 😊

[@greed6is6good]

I cant understand why some people put their life outhere for everyone to be amused

[@reescycling]

Organic comments section

[@jakob5273]

Who ?

[@svhxs]

​@@jakob5273"asked🤓☝️"

[@stansdad1]

I’m 38,I deleted Facebook about five years ago. People think I am antisocial and a hermit because I don’t have social media. I am definitely living in the wrong generation I guess. I am way happier without seeing pictures of kids on their first day of school and the random engagement photos.

[@greeniswaycool]

Ive found that I consume those types of photos in a more meaningful way-- if someone sends me a picture, I look at it. I appreciate it. I engage with the sender around it & share their joy.

[@hoxiefam6731]

38 as well and I was one of the first on Facebook, deleted my account (along with Instagram and Twitter) a few yrs ago. Best thing ever!

[@hoxiefam6731]

Social media is a failing experiment. I still believe in content creation on KZbin in longer formats such as podcasts. KZbin has been the greatest thing for sharing information.

[@Beast_Performance]

Super value

[@gsogymrat]

I stopped all social media in 2016, except KZbin. I haven't missed it, but I'm also not someone whose job depends on networking or promoting a product.

[@user-fg3ge8yn7b]

Thanks sir❤

[@Chris-cf2kp]

I wonder how this would work for artists who rely on social media heavily to gain awareness of their work, in our day and age. Business cards? Personal website? Facebook? Email? PO Box? Phone number on the bathroom wall at the local tavern? /s but seriously

[@xnij250]

If that's the purpose of socmed use, then the priority is creation over consumption. It's a vicious trap though because you might find yourself endlessly scrolling, but it's possible to just schedule socmed instead of completely deleting it.

[@Alex52175]

It's impossible

[@YourEyes-wl8ke]

Artists are products of social media, not the other way around

[@hoxiefam6731]

What kind of artists? If it's real tangible artwork Etsy is a pretty easy way to sell your work. If it's photography I can see having an Instagram account you only use for marketing, but how many real photographs are being sold that way?

[@hoxiefam6731]

For musicians KZbin is still pretty good for that along with other apps people use like Spotify. For letting people know about shows you can still have a page, but not a personal page.

[@Usercat365]

Thanks!

[@Lwilbur457]

My husband and I quit social media as teenagers back in 2013. I am so glad we did. I recognized it wasn't serving me and wanted authentic relationships only. I truly do not want that junk back in my life and feel grief for those it has sucked in for far too long. For me, it felt like being chained to the opinions of others. I was extra anxious and self conscious (and self focused!). Without it, I am free to really live (without others watching). He is right - you need to have meaningful plans set up when you decide to quit. It can be easy to use television (or KZbin) excessively as an alternative time suck. The roots of our problems don't go away when social media is gone. Go find your passions and love your family and community well. This is your only life - go live! :) you can do this.

[@ZohebIqbal-professional]

Not just social media but i think we all need to quit or at least minimize the use of our phones.

[@manishmalli13]

I would really love to jump on this bandwagon but I am a photographer and a web designer and my work sort of comes through these mediums. Deleting them would be a big problem. I think having social media posting times might help. But to prevent from getting lost in the rabbit hole is such a challenge!

[@explorewith_sunil]

Same with me, as I am a Social Media post designer, so I can't delete it( I want to) but instead we can limit it with some blocking apps. There is one I use " APP BLOCK" still struggling with, too much distraction, If I go with the purpose of work but end up with mindless scrolling on other things. Distraction! It just slipped from my mind, why am I here!

[@user-bh5xo1lo9s]

I haven’t had social media since Facebook was for only college emails. When Tom was your only friend. 2007. Just delete it. It’s not that hard.

[@lytbvlb90]

Going back to this because yes there really is friction when go jump back to socmed.

[@christinawynkoop4027]

I shut down Facebook and Instagram a year ago. I don't want either back. I don't miss it. I'm reading my Bible. My family relationships are so much better! My home is decluttered and clean. My work productivity is at an all time high. I only have KZbin for the purpose of self improvement and learning. I'm not on my phone as much. It's honestly beautiful and simplistic.

[@paulyurkiv]

My biggest conflict with social media is that personally I've loved the distance that I set with it (read and applied most principles in Digital Minimalism about a year ago), but its made it really difficult on my work as a filmmaker, especially wedding filmmaker - most of my engagement and work is based off Instagram at the current moment. How do I leverage Instagram without it being a consistent distraction like it's been for the last year that I've used it? I sometimes even look at my potential future and wonder if this is actually a viable career in light of all the distractions over the internet and social media I've seen since I began to be much more cautious with my screen time.

[@niners86]

I haven’t had social media since - 2012 - I was. Fortunate enough to meet my wife and there is no need to sit around and compare all day

[@lala99052]

its been more than a year for me! As a GEN Z I don't even care what people say because i live in a developing country alhamdolillah mashallah. My classfellows are usually shocked when they get to know about me not having IG .. i use snapchat for pictures and talking to relatives using my moms phone as i dont have one. I dont want one either. I know computer stuff more than a lot of other students. I am not afraid of social media either. I just think its a waste, i do have a cringe and bad experience with social media but now that i am mature enough i don't want to be a part of this illogical system where all people especially teens are messing and wasting their lives

[@cg13-]

I deleted Instagram and Facebook and only feel better for it. KZbin on the other hand, entertains and educates me with so much valuable content that I really don't want to give it up. But it does take up a lot of my attention. How could you best deal with this?

[@vijaybhalerao9460]

I deleted my social media few days ago and it's feel free

[@AdnanKhan-xq4kh]

No SM for a year now, deleting it was the best decision of life

[@daviruan9539]

sometimes you don't need to delete social media, but you musn't be used by this tool, try to use the social media to get something good to your life, as study, try to help people with any kind of knowledge that you are good at!

[@kevinmelton9493]

I think I will start with youtube

[@Skyhigh275]

I want that coffee cup

[@mikestaub]

Great

[@sylwester6612]

"papering over the void" I guess it has been the same for watching TV hasn't it? Sometimes I don't understand the specialness about social media. It's rather the smartphones that are problematic I think.

[@Lwilbur457]

I think you nailed it exactly. I believe the bigger problem with social media though is how it becomes a replacement for how we have relationships with one another. And we forget how to really relate to other people and have deep meaningful friendships. It also distorts our sense of self and our view of others.

[@timboonstra1756]

Quick question, since we’re all here. Is KZbin social media? I’m not on any social media except KZbin, and I don’t post, only consume. I dunno if that makes a difference. Interesting part for me was when he talked about the pseudo creativity of it. I had what, a thousand Facebook friends or something? I loved posting something funny from my day and making people laugh, or getting likes I guess. But, now that it’s gone, I guess I gotta tell me human friends stories.

[@MosesKim-je5rj]

Watching this on a phone.

[@naufalsamrath]

But its hard for todays youths. The first impression comes from how well their Instagram is setup. The travel pictures and food pictures makes a person cooler and people judge and decide whether you should be given priority or not. Its scary, because I have seen people with bad heart acting well and good on Instagram but in reality they are just horrible.

[@ryanbonser361]

I have an instagram so I can follow my kids but I dropped Facebook years ago.

[@unkolawdio]

It's easy now

[@elliekate.a]

One day I will delete all my socials and not return. I only have Instagram, KZbin and Reddit but that’s still a lot and has a really big hold on me.

[@aussiegruber86]

In Australia and you didn’t call in to say hi, so rude 😂

[@groovysecondhalf]

Seeing this on KZbin ~ I guess we are defining social media as InstaGram, FaceBook, Tic Tok and Twitter (or whatever they call it now). Fell into retirement recently because I chose to move to Europe ~ first traveling around Europe in a small camper and now living on the island of Madeira. I am learning how to do all the domestic stuff after decades of traveling full-time for my career. So I jump down the rabbit hole called KZbin for hours, researching plants, new recipes, feng shui and all things Dr Huberman, Ali, Cal, etc. 😂

[@Z-jb6gi]

Is wattsapp and KZbin considered as social media?

[@ppcyj]

Is the KZbin also a social media?

[@TheSaltyScientist]

Life is 10000% better offline!! I don’t think people even realize they are addicted. They don’t acknowledge how bad it is and try to normalize it- It’s truly the cigarettes of our generation.

[@Millaneraymond]

I deleted social media on my phone, but the shit thing is, I work as a social media marketer… I hate social media though

[@Sam-hy1om]

that shirt better be 100% natural fibers hubes!!

[@daniyaldehleh8253]

What's the point of deleting social media when you can use an app like BeTimeful to just hide it until you need a timed break?

[@AdarshDubey-sb6kk]

The KZbinr says delete social media and what about KZbin.

[@DSImprovement-ir8zh]

Producing content and consuming it are vastly different things.

[@brunomoraes4100]

I’m 30 years and I don’t use any social media for almost five years. Really, guys, try it.

[@eddy4576]

Literal voy a eliminar mi cuenta de Instagram ahora mismo.

[@Longarmshortarm]

How do we completely delete all our data from the internet?

[@lavisingh6978]

If you are earning from social media its alright....if only scrolling mindlessly then obviously bad.

[@tomokokuroki3356]

Science man: "Get a life" Everyone: "wooooow" 😂

[@amalthomas5407]

Whole life is void

[@secularthinktank8525]

It is not as complicated as you made it. Just simply delete, if you want to delete.

[@vettevegas]

Yo!

[@antb8866]

Not having social media so your side chicks can’t have as much of a track on you 👍🏻

[@hdf7516]

"I don't do drugs, I am drugs"

[@Alex52175]

You just can't if you have a business

[@_cloudface_]

The lovely irony of people posting comments about deleting social on KZbin like it's not social media (it is)...also, if you click on the channel bio these videos are on 4 different social media sites and two podcast apps 😅

[@AbcDef-jh7rw]

Are we really so far that people have trouble deleting social media apps? Wth

[@reknirbecurb]

But stay on KZbin definitely, definitely KZbin, definitely

[@TechOutAdam]

KZbin IS social media bro 💀

[@disciplesuperior9452]

You guys have social media account ?😳

[@dd032894]

If purchasing power is close to zero, rents keep rising, wages stagnant, opportunities are gone, there’s nothing to conquer…. AI is coming… the dating market sucks and families are more and more becoming a thing of the past, Who cares if you use social media or not!!! And NO libraries are not fun. And no people are not going out with friends, most people don’t have more than 3 friends. People are working extra hours to pay rising rents. Step back to reality

[@jackhart9289]

How tho, it’s how we make money and connections nowadays

[@DSImprovement-ir8zh]

Making connections in real life is a thing, too

[@Mondfriday]

Wife and I almost got divorced cause social media

[@shubhamzarkar1614]

I only use WhatsApp that to cope up or communicate with the Gen Z world and youtube is there bcoz it cannot be uninstalled through the system..and that to an hour a day may be😂😅and no other social media activity....since a year

[@stefanobrandoli1335]

All people deleted social media but they are here LOL

[@cacicv]

I wouldn't compare KZbin and platforms like Instagram, Facebook, TikTok etc. YT is much less toxic and can really be used in a good, educational way.

[@user-ip4iy1wm3n]

what if you born in the era of social media? you dont have comparison of what millenials and older genrations experienced before social media.

[@thatomofolo452]

No

[@garyjohnson3751]

I’m a god!

[@SlicedSlappy]

oh ffok cuf

[@merlin6532]

Just click delete lol

[@GalaxiesDaily]

bro sounds like joe rogan

[@fergaldelaney6071]

Does LinkedIn count as social media? It’s becoming as toxic as the rest of them.

[@JustRush]

In short - start a new hobby.

[@adamaldridge7658]

Is it bc your girlfriends found out about each other?

[@user-xv3zm2dx7t]

@adamaldrige7658 You are doing exactly what the video says not to do bro. To comment to fill voids. Lol. This man is a legend. Half of the stuff going around is most probably not true, and even if it is, there is forgiveness with God and a new life. No one will stop the HuberMAN! Romans 3:23 ... Romans 6:23... Romans 8:28.. @Dr Huberman, thank you for your contribution to science and humanity. The fact that you have a podcast team and an advisor who keeps with you during tough times, shows that you care about people close to you and they care about you and your work.. because, of course, it is legit. Have a great day and shout out from South Africa.

[@adamaldridge7658]

@@user-xv3zm2dx7t Idk if you can quote Romans, written by Paul, who in 1 Corinthians tells the church not to follow Apollos or even himself, but to follow Jesus, and then in the same post vehemently defend a fallible man, Huberman, who in fact can be stopped (because we all can be stopped), and is able to make some pretty bad mistakes in life. Like any of us. In fact the only person that was infallible was Jesus. Which the book of Romans talks about extensively. We are sinners, saved by Grace alone, by the only one who can give that Grace because he lived a perfect sinless life. Anyways. I'm not here to school you in theology. I mostly wanted to say chill out, it's not that serious. We're here on social media talking about a video that says to quit social media. Obviously, it sucks for the women who were hurt, and were even at risk given the reality of STI's. I'd hope anyone could have compassion for them. I hope he does seek to follow Jesus, truly and sincerely. I also think following Jesus would have major career and lifestyle implications for him. And that's the great and scary thing about following Jesus.

[@jarde1989]

You don’t need to delete social media… Just stop being weak and stop using it lol

[@SamanA2203]

This is just like telling drug addicts stop smoking crack

[@mushfiqurrahman301]

​@@SamanA2203best reply😆🔥

[@isabellewillemse]

Does anyone have any tips for artists sharing their work online (like IG) but want to delete social media reallllly bad at the same time?