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Last fall, University of Oregon student Dax Lynch saw the mental toll social media was having on him; he felt his ADHD worsen and his connections with others deteriorate. His phone consumed every part of his life. Lynch decided he had to quit social media.

“Instant gratification content consumed all my time,” he said. “It made me feel incompetent when it came to school and reaching my goals.”

Ruth Ellingsen, director of the University of Oregon Psychology Clinic, said that social media has many benefits. It’s a way to stay in contact with others, share creativity and learn new information. But, she added, “it’s when we stop being mindful about our use of it that problems start to occur.”

While quitting social media was challenging at times, Lynch discovered some helpful tips along the way. He turned off all notifications and placed screen-time limits on his phone. Additionally, he began carrying a watch and small notebook everywhere he went. He no longer had to rely on his phone for basic tasks, such as knowing the time or taking notes. This helped him reduce a phenomenon he calls attention blinks, where he loses touch with the task at hand due to a notification on his phone.

Quitting social media provided Lynch with an excess amount of free time, something many college students don’t have. He said that if he did not find something to fill that time, he likely would have fallen right back to spending hours on his phone. Instead, Lynch began going to the gym and even started his own club on campus. The Quit Social Media Club works as a support group and community for other people who want to reduce the time they spend on their phones.

“I think everyone recognizes that to some extent, [phone addiction] is kind of an epidemic,” Lynch said. “This group will help provide support.”