Up late at night, mindlessly scrolling? It might be time for a Social Media Detox.

Have you ever zoned out for what felt like 10 minutes, only to look down and realise you've been mindlessly scrolling through social media for an hour? You're not alone. Studies show the average person spends an eye-watering 2 hours and 23 minutes glued to their phone each day. That's a lot of time spent staring at perfectly curated lives and funny cat videos (although, for the record, I stan with Squidgy Cat).

"Are you increasingly viewing content that makes you feel anxious, sad, bored, or inadequate? Take this as a sign that it is time to step away and log off."

But what if social media could be more than just a time suck? Dr. Nicole O'Donnell, Ph.D., from Washington State University , believes the key lies in emotional intelligence. "Social media can be a wonderful tool," she says, "but it's not healthy to have an 'always-on' mentality."

Dr. O'Donnell suggests using emotional intelligence to navigate the social media world.

Here's how to take back control:

• Become a Scroll-Stopper: Notice how you feel while scrolling. Are you bombarded with negativity or being slapped in the face with pictures of people on holiday while you're stuck at work? Dr. O'Donnell offers this advice: "Are you increasingly viewing content that makes you feel anxious, sad, bored, or inadequate? Take this as a sign that it is time to step away and log off."
• Be Intentional: Ask yourself, "Why am I on social media right now?" Are you catching up with friends or just looking for a laugh? Knowing your goals can help you avoid the mindless scroll and find content that truly benefits you.
• Question Everything: Not everything that glitters is gold (or perfectly sculpted abs on Instagram). Be skeptical of what you see. Who posted this? Why? Are they trying to sell you something?
• Track That Time: We all underestimate how much time we spend online. Take a look at your weekly social media usage. Are you happy with that number? If not, set some limits. Many apps can help you track your screen time. In fact your phone probably already does it for you.
• Take a Social Media break: Just like your body needs a break from the gym (that's a thing right?), your brain also need a rest from social media. Set specific times to check in and create tech-free zones throughout your day. "Taking a break can be a breath of fresh air for your mind," says Dr. O'Donnell, "giving you a chance to reset and engage with the world around you."

Remember, social media can be great to connect and find information, but by using emotional intelligence and setting boundaries, you can make sure it enhances your life, not drains it.

So next time you reach for your phone, take a deep breath and ask yourself: "What am I going to get out of this scroll".