I had a similar fear when I started using Twitter less, and I realized if staying in the loop is your only motivation to stay online, know that loop is constantly moving and is more fragmented than ever. The loop does not exist. People are fawning over Chalamet's latest interview, debating a popular chef being canceled, or wondering if the pyramids are full of grain. It does not matter unless you're genuinely curious about it. Pursuing your own interests and hobbies make you more of an interesting person than knowing what other people are talking about. And if you miss out on something, let them explain it to you. It's actually hilarious to watch someone try and explain something online because it often doesn't make sense. Try unplugging completely for a week. When you come back, you'll realize you've missed 15 things and it didn't affect your life at all.
It's also helpful to reframe these apps as a tool. I use Instagram to find live music and stay in touch with friends. Having a scroll through reels can be fun, but it quickly feels empty. Recognize that feeling and remember there are more fulfilling ways to spend your time, but don't feel guilty if you have a binge every once in a while. We all need to zone out. So be nicer to yourself π