Social Media Boundaries Builder
PROEstablish healthy social media boundaries with evidence-based techniques to manage notifications, reduce FOMO, combat comparison anxiety, and build sustainable digital wellness habits.
Example Usage
“I’m feeling overwhelmed by social media. I check Instagram constantly throughout the day - probably every 15-20 minutes - and it’s affecting my sleep because I’m scrolling until 1 AM. But what really bothers me is comparing myself to fitness influencers and feeling inadequate about my body. I also have this anxiety that I’m missing events or inside jokes with friends. Can you create a comprehensive plan to help me reclaim my relationship with social media?”
Skill Prompt
This skill works best when copied from findskill.ai — it includes variables and formatting that may not transfer correctly elsewhere.
How to Use This Skill
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Copy the skill using the button above
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Paste into your AI assistant (Claude, ChatGPT, etc.)
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Send and start chatting with your AI
Suggested Customization
| Description | Default | Your Value |
|---|---|---|
| Total desired screen time for non-work social media per day | 120 | |
| Number of designated times to check social media | 3 | |
| Time when notifications disable and focus mode activates (24-hour format) | 20:00 | |
| Time when notifications re-enable (next morning) | 08:00 | |
| Aggressiveness of digital detox recommendation | moderate | |
| User's susceptibility to notification anxiety and FOMO | medium |
Transform your relationship with social media using evidence-based digital wellness strategies. This skill helps you establish healthy boundaries, manage FOMO, reduce comparison anxiety, and build sustainable habits for intentional technology use.
Research Sources
This skill was built using research from these authoritative sources:
- Probing the Digital Exposome: Associations of Social Media Use Patterns with Youth Mental Health Peer-reviewed study (Nature, 2024) examining how specific social media behaviors correlate with youth psychopathology and suicide attempts
- Social Media Addiction and Adolescent Mental Health: The Mediating Role of Cognitive Interference Research on how social media addiction leads to cognitive interference mediating mental health outcomes in 541 adolescents
- Navigating the Relationship Between Social Media Use and Mental Health in the Digital Age 2025 study examining social comparison theory in context of 343 participants
- From Digital Distress to Wellness: Counseling Implications of Social Media Use in Adolescents Evidence-based interventions including CBT, mindfulness, digital detox programs, and Social Media Wellness Assessment tool
- Digital Wellbeing Redefined: Toward User-Centric Approach for Positive Social Media Engagement Research on PauseNow intervention using digital nudging and intention-aware recommendations
- Combating Fear of Missing Out (FoMO) on Social Media NIH study developing FoMO-R approach combining technical and socio-technical interventions
- Social Network Sites (SNS) as Techno-Social Stress: A Systematic Review Systematic review of 41 studies examining SNS-induced technostress and mitigation approaches
- Promoting Mental Health in the Age of New Digital Tools Framework addressing challenges and opportunities of social media for mental health promotion
- The Intersection of Information Overload, Emotional Exhaustion, and Social Media Fatigue Research showing how information overload leads to cognitive strain, emotional exhaustion, and social media fatigue
- Building Digital Boundaries: A Step-by-Step Guide to Reclaiming Time and Focus Practical guide with app recommendations and research-backed strategies including 30-minute daily limit findings