How can I help my 24-year-old daughter break free from her social media addiction?
Dr. Kevin Skinner:
Let’s begin by defining “social media addiction.” Ask yourself: when she can’t check her phone, does she become restless or irritable? Does she need more and more screen time? Is it preventing her from getting things done? We use the term “addiction” loosely, so first clarify whether she’s experiencing true withdrawal or risky behaviors.
Social media often becomes a coping mechanism—something to escape internal feelings. At age 24, you also need to consider: Can a parent still influence an adult child? Will she hear your concerns, or will she push back?
Before you talk with her, prepare carefully. I call this the What–Why–How model:
What exactly troubles you about her social media use? (Time spent? Missed responsibilities?)
Why does it bother you? (What fears or worries arise when she’s always online?)
How will you communicate these concerns in a way she’ll listen to?
Remember: relationship before rules. With a grown child, you may not be able to impose “rules,” but you can express care. Anticipate her reactions—fight, flight, or freeze—and choose your opening words to avoid triggering conflict. For example, instead of saying, “We need to talk,” try, “I’ve noticed something and I’d love your help understanding it.”
By preparing your own emotions and message, you’ll create a safer space for her to hear you and, ultimately, be more effective in influencing change.
