How To Stop My TikTok Addiction: Tips to Quit Scrolling

As of 2024, TikTok has over 1 billion users worldwide. It’s especially popular among youth, with 60% of users aged 16 to 24. However, a majority of these youth are addicted, spending more than 6 hours a day on the app and suffering from what experts in the Journal of Health Psychology call “Problematic TikTok Use (PTU)”.  

And it’s not just youth, studies show an estimated 10% to 15% of adults 25 and older are addicted to TikTok, and nearly 45% report daily usage. Social media addiction in general has become a widespread problem for millions of teens and adults in the US. One of the most helpful ways we can end social media and TikTok addiction for youth is by modeling healthy digital habits [1][2]. 

The sooner we break our own negative social media habits, the more of a change we may see in teens. 

What Is TikTok Addiction?

TikTok addiction is a type of behavioral addiction characterized by compulsive use of the social media platform TikTok, leading to an inability to control or reduce time spent on the app. It is characterized by typical patterns of social media addiction, such as increased anxiety, neglecting responsibilities, and emotional distress, anger, or aggression when unable to access TikTok [3]. 

There are several features within the TikTok app that make it particularly addictive, these include:

• Short-Form Videos: Short, entertaining videos provide instant gratification, distorting one’s perception of time and encouraging prolonged use. 

• Tailored Algorithm: TikTok has an advanced algorithm that delivers a continuous stream of highly personalized content based on user preferences and internet patterns, making it more difficult to stop scrolling. 

• Dopamine Feedback Loop: As with other forms of social media addiction, users receive a quick spike in dopamine, triggering the brain’s reward system and reinforcing use of the app. 

Mental Health and Social Media

Studies show that the average social media user spends an estimated 6 years of their life on social media. The US Surgeon General released an advisory in 2023 reporting that emerging research shows social media platforms such as TikTok, Instagram, and Snapchat are negatively impacting youth mental health [4]. 

Below are a few key stats to highlight the impact that social media has on mental health:

• More than 50% of teens report feeling anxious or depressed after using social media. 
• 1 in 4 people feel addicted to social media.
• A 66% increase in depression among teens was linked to excessive social media use are twice as likely to experience mental health issues.
• 91% of teens (13-17) use social media daily for more than 3 hours.
• Teen girls are 20% more likely to feel the negative effects of social media than teen boys.
• 39% of social media users feel worse about their own lives after seeing others’ posts.

The Link Between TikTok Use and Mental Well-Being

According to the Journal of Primary Care Community Health, frequent TikTok use has been found to raise depression and anxiety scores by 10% to 12%. There is also the case that because TikTok is a behavioral addiction, it leads to similar changes in the brain as substance abuse, such as problems with learning, memory, impulse control, and emotional regulation [5]. 

Developing Healthy Social Media Habits and Effective Techniques for Controlling TikTok Addiction 

There are numerous ways to help you break destructive social media habits and reduce screen time. Below, we have compiled some comprehensive tips to help you control your teen’s TikTok addiction and manage your own social media habits. 

It’s A Problem, Get Angry 

You have to be angry enough to want to end the cycle of social media addiction. It’s not hard to do in today’s world, where many of us use TikTok, other social media such as Instagram and Facebook, and various apps for our professional and personal lives. However, it’s necessary to admit that just like drugs, alcohol, gambling, shopping, or sports betting—social media carries negative consequences too.

Social media disrupts dopamine levels, shortens our attention span, and keeps us feeling anxious. Many technology companies also profit from our time, energy, and data. Think about and encourage your teen to think about the things they could be doing if they weren’t spending their time on social media. Making music? Writing a song? Painting? Working out?  Spending more time with friends? Taking a nap?  

Sensory Swaps 

One of the most addictive parts of TikTok and social media is the quick, easy, and convenient hits of dopamine it can provide at any given time. One way to overcome this is to find healthier ways to increase dopamine by engaging the senses and increasing natural pleasure. Here are a few tricks to try:

• Play with clay, Play-Doh, or something squishy to keep your hands occupied every time you want to reach for TikTok.

• Burn incense or essential oils to engage the senses and promote a sense of mindfulness, meditation, and tech-free time.

• Explore new musicians, watch music videos, and build playlists based on your mood, activities, or favorite artists.

• Every time you have the urge to go on TikTok, eat something strong or spicy, such as a piece of dark chocolate, a piece of mango with Tajín, a pickle, or peppermint tea, to provide your brain with a novel, sensory experience in a healthier way.  

Fun Alternatives to TikTok

Ending any social media addiction isn’t about getting rid of you or your teen’s smartphone altogether, which can be incredibly challenging in our increasingly digital society. Find new ways to spend time on your phone that are more productive and supportive of your overall mental health. Here are some apps to consider spending more time on:

• YouTube can be a helpful alternative to TikTok, as it offers longer videos and access to news, opinion, documentaries and self-help content that aren’t designed for quick dopamine hits, unlike TikTok. 

• Audible and other audiobook or podcast apps are a great way to stay informed, engaged, and entertained. Like YouTube, they last longer, provide more context, and structure rather than short videos found on TikTok or Instagram Reels. 

• Duolingo is an entertaining, educational, and fun language learning platform using colorful visuals and engaging activities to teach basic verbal, speaking, and writing skills of over a hundred languages. 

• Reddit, Discord, Substack, and Quora, although still considered social media platforms, are more focused on communication around shared interests, hobbies, and fan communities. 

Stay Engaged with Real Life 

Many teens report that they scroll on TikTok out of boredom. Teens who are engaged in extracurricular activities, spend quality time with family, or are involved in spiritual activities tend to spend less time on social media. This can be due to a few reasons:

• They simply don’t have the time. Between school and after-school activities, plus other basic nighttime routines like homework and dinner, teens who stay involved in extracurriculars may only spend 30 minutes or so checking social media. 

• Teens crave social connection. During development, it’s normal to want to feel part of a group or connect with others as they explore their identities. Social media provides a space to do this. Many US communities lack recreational spaces for teens to spend time, and could benefit from more youth-centered events, peer support programs, and teen-only spaces or activities to address this issue. 

• Teens who spend more time with friends, family, and are involved in daily activities, are likely to have a stronger sense of self and care less about seeking out opinions online. Teens who spend excessive time on social media may struggle with low self-esteem, often wanting to feel seen, validated, or understood online by others. 

Quit Scrolling, Start Filming 

Instead of mindlessly scrolling and consuming content without intention or purpose, consider creating a “video diary” or vlog series on your phone. Each time you feel like scrolling TikTok, open your camera instead and find beauty in your day. Photograph your food, take a video of your dog, vlog yourself talking about a topic important to you. 

This can promote creativity without the added pressure of posting for an audience. It can help teens build self-confidence by teaching them to create content or produce art that doesn’t rely on the engagement of others. 

Go Cold Turkey and Heal Broken Dopamine Functioning

Quitting anything cold turkey is always a bit controversial, but in the case of social media, it’s safe to do so and works for some. Just delete the app, even for a week. Set a start date and maybe let a friend or family member know to keep you accountable. It may feel challenging at first, but try to replace the time you would be scrolling with an engaging activity such as spending time with a loved one, going on a walk or hike, swimming, playing with a pet, or taking a fitness class. 

Clearfork Academy Providing Helpful Insights for Families 

Clearfork Academy is a network of behavioral health facilities in Texas committed to helping teens recover from substance abuse and mental health disorders. They offer medical interventions for addiction, mental health therapies, and medication services, as well as psychoeducation tailored to parents of teens. Clearfork understands the importance of addressing online trends and social media apps, which play a significant role in the lives of today’s youth. 

Sources 

[1] Quattropani, C. et al. (2025). Does TikTok Addiction exist? A qualitative study. Health psychology research, 13, 127796.

[2] Ceci, L. 2025. TikTok: distribution of global audiences 2025, by age and gender. Statista. 

[3] TikTok Addiction. 2025. Addiction Center. 

[4] Social Media and Youth Mental Health. 2023. US Surgeon General advisory. 

[5] Ahmed, S. et al. (2025). Exploring Problematic TikTok Use and Mental Health Issues: A Systematic Review of Empirical Studies. Journal of primary care & community health, 16, 21501319251327303.