Delete Facebook From Your Phone … NOW.

deleteYou are addicted to social media.

You don’t want to admit it, but you are.

You check Facebook (or Twitter or Instagram or [insert favorite social network here]) all the time.

  • You browse Facebook while in line at Starbucks.
  • You look at Facebook the 10 minutes before you go to bed and the 10 minutes immediately after you wake up in the morning.
  • You check Facebook while driving … when your car is stopped in traffic (sometimes while you are driving on the freeway).
  • You look at your Facebook feed while you are in the bathroom, often while on the toilet (or standing up peeing).
  • You are busy posting pictures on Facebook while your children are asking begging for your attention.
  • You steal a few glances at Facebook between meetings.
  • You stop during your run to look at your Facebook feed.
  • You missed most of the presentation because your face was buried in your phone checking Facebook.
  • You spot yourself in the background of pictures with your head looking down … at your device (likely scrolling through Facebook).

Does this sound like you?

Every single one of those examples above are things I’ve done. And that’s just a short list off the top of my head.

All of that changed for me a few months ago, on October 13, 2014. That was the day I finally admitted I had a problem. As much as I fought it, as much as I said “Nope, not me”, I finally came to grips with the fact that I was addicted to social media.

If I’m being honest with myself, I’m still addicted to social media — I just have it more “in check” right now.

[I am working on a longer, much more detailed post about social media addiction. Stay tuned later this month.]

What Changed On October 13, 2014?

On October 13, 2014, I deleted Facebook (and Twitter and Instagram) from my phone. See the before (top) and after (bottom) picture of my iPhone home screen above. Thanks to a few taps on my phone, I forced myself to change my (addictive) habits. Just like that, I became more present … more in the moment. Just like that I was looking other human beings in the eye again.

Was it tough? Kinda.

Was it worth it? Of course.

Would I do it all over again if I had the chance? HELL YEAH.

So many of you are like me. You are addicted to social media. I know it. And I think if you are honest with yourself, you know it too. There are countless published studies that cover social media addiction. There is a boatload of data showing the endorphin rush we get when we see a notification on our phone … when we notice someone has “liked” or commented on one of our posts. It’s crazy, but it’s true.

Deleting Facebook (and Instagram and Twitter) from my iPhone was the first step to curbing my social media addiction. It’s certainly not the last, but it’s a start. I equate removing social media apps from your phone to taking all of the beer out of your fridge if you are an alcoholic. It doesn’t mean you can’t get beer other places (or check Facebook on your laptop), but it sure does make it harder to grab a beer (or check Facebook on the road).

So here is my challenge to you:

Delete the Facebook app from your mobile device now. Immediately. Stop reading this post and go do it. 

And while you are at it, delete all other social media apps that are impeding your ability to be present, to be productive. For some of you that is Twitter. Others, Instagram or Path or whatever. Delete. Delete. Delete.

If When you delete the Facebook app from your iPhone, leave a comment below. Include a picture (if possible) of your home screen sans social media app(s) – like the one I did at the top of the post. You can also tweet the world telling them you did it!

It’s time you not only admit you are addicted to social media, but to also take the first — and very important — step to changing your behavior.

UPDATE: Thanks to my buddy (and fellow Deleted-Facebook-App-From-iPhone), Tim Hayden for sharing this awesome blog post (with killer infographic) with me: Be More Productive by Beating Your Facebook Addiction [Infographic]

Pay particular attention to #6 in this infographic:


Not quite ready to remove completely but I have turned off all notifications and did remove the messenger app. Over the last few months I have been more intentional about being present in the moment where I am at and who I am with so I have looked at my phone less by doing that. I still need the mobile apps for my idle time though ;). 

I also organized all FB friends into lists which has cleaned up my streams. 


@djwaldow @erikwennerstrom I have also started scheduling quiet time in the mornings after I workout and before the day gets going. I will admit, I do still hit the snooze button and miss the quiet time as a result more than I would like. But, when I do have it, I feel so much better the rest of the day. 


@Tommaso l'ho installato tipo qualche settimana fa, ho dovuto, perché sarà utilissimo quando saremo all'estero. Avevo Telegram


@xlthlx hai rimosso anche le altre app dell'ecosistema facebook?


@xlthlx eccallà, così non vale. Vedi che è quasi impossibile scappare dall'ecosistema facebook su mobile 😑


Ok DJ I love this post. Truly. And my hubby did this a few months ago because FB was making him "hate people."

But I don't feel like I can do this. I use social media for my work (self employed consultant and author) and it's my primary marketing channel. Not facebook per se but Twitter for sure. Plus almost all of the breaking news stories the last year or so? Yep I found out about from social media, not the news. I don't even have the time or energy to watch the news or visit news sites since I'm so jaded by world events!

So I'm torn. I like staying in touch with old friends when I have down time, promoting my biz when I have a moment (which is rare with an 8 month old!) and quickly finding out the events of the day and checking them out further in actual news sites.

What I am very conscious of is putting the phone away when I'm with my son, having coffee with someone, etc. I don't even keep my phone on the table during a dinner out like most people. I make an effort to stay present and to connect.

I think we all as humans spend way too much time on our screens and it eerily reminds me of Wall-E. This is a great approach to disconnect - I just don't think it will work for my work life! Thoughts?

djwaldow moderator

@redslice I'm with your hub on the "making me hate people" thing. But it also makes me LOVE people. #TORN.

I totally understand why YOU are torn. I get it. I guess for me, the tradeoff was worth ... has been so far. It's allowed me to be much more present ... in the moment.

End of the day, you have to do what works best for YOU!


I am considering doing it for Facebook,  DJ.  But I also have an app that  blocks it for certain hours of the day while  I  am at work,  on  my computer and I don't check my phone at work.  But might  do it. Just can't do Twitter.


@djwaldow Deleted Facebook from my phone last year. It was a great release from boring cycle of the same newsfeed posts.


@djwaldow I love this article. So much that I'm trying to muster up the courage to delete FB on my phone.


@djwaldow @lorenselestak you have no idea, so liberated! for a few reasons! was already trying to muster up courage, thanks for the nudge!


@djwaldow @lorenselestak however, insta and twitter are firmly in place. but i have a healthier relationship with those. also del snapchat!