You can spend an evening looking at people’s updates and finish it feeling further away from them. You can also have an online conversation that matters a great deal. Social media and loneliness do not have one simple relationship.
The useful question is what your time online gives you, what it costs you and whether it helps you find the connection you want. This guide looks at the research and offers small changes to consider without assuming that everyone should leave social media.
Does social media cause loneliness?
Research does not support a simple answer that applies to every person or every kind of use. A 2025 meta-analysis by Fam and Männikkö combined 26 longitudinal studies involving 24,798 people. It found associations in both directions between loneliness and problematic media use: earlier loneliness was linked with later problematic use, and earlier problematic use with later loneliness.
The review examined problematic use across media categories, including social media, smartphones and the internet. It did not show that ordinary social media use inevitably makes people lonely. The estimated relationships were smaller in more adjusted statistical models, and the authors called for more longitudinal research.
Another study by Roberts, Young and David, first published online in December 2024 and in a 2026 journal issue, followed Dutch adults over nine annual survey waves. Passive use was linked with greater loneliness over time. That finding does not mean that every quiet browse is harmful or that posting more is a guaranteed solution.
These studies help describe patterns. They cannot tell you the cause of your own loneliness from the number of minutes you spend on an app.
Why scrolling might leave you feeling disconnected
You see updates without sharing an experience
Knowing where somebody went for the weekend is different from having a conversation with them about it. You may feel up to date with friends while realising that they know little about how you are doing.
Think about whether there is someone you would like to contact directly. A simple message about a shared interest can open a different kind of exchange from watching a stream of updates.
Comparison takes over
A feed can bring together everybody’s celebrations, outings and milestones. It can be easy to compare that selection with the ordinary, unfinished parts of your own day. You do not necessarily see the quiet evenings or difficulties behind the posts.
You may already know that intellectually and still find a particular account upsetting. You can choose what you follow or mute without deciding that the person posting has done anything wrong.
Browsing fills the time you hoped to use differently
Sometimes you open an app while waiting for a reply and remain there much longer than you intended. Afterwards, you may feel that the evening passed without the rest, activity or conversation you wanted.
Notice that pattern without turning it into a judgement about your character. A practical change may be easier to try than telling yourself you should have more willpower.
Online friendships can count
A friendship does not become meaningless because it began online. For people separated by distance, limited by travel, managing health needs or looking for a particular community, online contact may be an important part of life.
Mind’s online-relationships guidance recognises that online friendships can be valuable while encouraging realistic expectations about the support one relationship can provide. Boundaries matter online too.
Consider whether the space is moderated, whether you feel pressured to share private information and whether you can step away. You are allowed to want a different balance even if other people enjoy the group.
Try a change that has a clear purpose
1. Name what you wanted when you opened the app
Were you looking for news, distraction, somebody to talk to or reassurance that you were included? Each purpose suggests a different next step. If you wanted a conversation, another half-hour of browsing may not answer that need.
You do not need to monitor every minute. A brief check after a few sessions may be enough to notice what suits you.
2. Make one exchange more personal
Instead of reacting to an update, you might ask a friend how an event went or suggest a time to catch up. Keep the invitation manageable and allow them to respond when they can.
For example: “I saw you finished that book. I have just started it—fancy a chat about it at the weekend?” This is illustrative wording, not a customer story. A delayed answer is not a reliable measure of how much someone values you.
3. Adjust the environment
You could mute an account, turn off optional notifications or decide on a time to put your phone aside. Choose one change and see whether it leaves room for something you actually want to do.
A complete break is an option, but it is not a requirement. If a platform is your main route to friends or an accessible community, preserving useful contact may matter more than reducing a screen-time total.
4. Create another opportunity for connection
A local activity, regular call or familiar place can sit alongside online contact. Our guide to making friends as an adult considers ways to meet people repeatedly, while the loneliness hub helps you identify the kind of connection you miss.
If life stages and comparison are part of the picture, see loneliness in your twenties and thirties. There is no need to match the social life you see on somebody else’s feed.
Is a voice conversation different?
A planned call gives two people time to respond to each other in the moment. That may suit you when text feels fragmented. Text, however, may be more accessible or give you welcome time to think. Neither format guarantees closeness or a particular emotional result.
You can ask friends what works for both of you: a short phone call, voice notes, messages or meeting somewhere suitable. The aim is a workable connection, rather than choosing the format that is supposed to be best.
When to ask for support
If loneliness, low mood or difficulty controlling your online habits is affecting daily life, speak to your GP or another appropriate professional. You do not need to diagnose yourself from a research paper. The NHS loneliness guidance explains further support.
Urgent help
If someone’s life is at risk or you cannot keep yourself or someone else safe, call 999 or go to A&E. In England, call NHS 111 and select the mental health option for urgent mental health help, or ask for an urgent GP appointment. See the NHS guidance and our urgent help page.
For free listening support, call Samaritans on 116 123, day or night.
If you want to explore booked conversation
Our guide to online loneliness support and real conversation explains our phone-only befriending option for adults aged 18 and over. It is not therapy, counselling or crisis support.
Research and support sources checked 3 November 2026. Associations do not establish the cause of an individual’s experience.
