My social media serves as a space for positivity and support. Here's how you can make yours just as uplifting.

Despite all the alarming stories about social media harming mental health, my feed tends to be a place of good vibes.

I rarely come across content that makes me feel the need to alter my body, compare my life negatively, or distance myself from those I care about.

It wasn't always this way, though. I took deliberate steps over time to transform my social media into a space where I feel safe and empowered.

"Social media itself isn’t inherently bad or good," explained Dr. Jason Nagata, an associate professor of pediatrics at the University of California, San Francisco.

Being active on social media can foster connections and provide valuable learning, but it can also leave people feeling inferior or isolated, he noted.

The online environment you shape has a significant impact, said Dr. Katherine Keyes, professor of epidemiology at Columbia University Mailman School of Public Health in New York.

"Seeking diverse experiences and fostering a healthy environment is key, whether we’re talking about home, school, or any space we inhabit — including the digital one," she emphasized.

To engage with social media more positively, it's important to manage both the time spent online and the type of content you consume. Here’s what I’ve learned about creating a more fulfilling and positive social media experience.

1. Focus on the content that truly interests and inspires you.

What you engage with on social media is what you'll encounter more of, it's all about where you focus your attention.

Social media algorithms track your interactions—whether you're liking, commenting, or simply watching a video—and continue to present you with similar content.

"We need to be more mindful of this issue and understand how these algorithms are designed," explained Dr. Marie Yeh, associate professor of marketing at Loyola University Maryland. "It’s quite basic: you engage with one type of content, and it’s just going to serve you more of the same."

"People need to take an active role in this," she added. "It’s challenging because it requires intentional effort."

2. Be clear about what you're seeking.

Have you ever grabbed your phone to check something quickly, only to find yourself an hour later, deep into a reality show couple's relationship saga that you didn’t even intend to explore?

This is a common experience –– and almost expected, given how social media interacts with the brain, Dr. Anna Lembke, professor of psychiatry and behavioral sciences at Stanford University School of Medicine, explained in a previous Dinogo article.

Many social platforms are filled with beautiful faces, vibrant colors, cheerful sounds, and promises of instant social connection—elements that humans are naturally drawn to, she said.

These enticing features trigger dopamine release in the brain. Known as the "feel-good" neurotransmitter, dopamine plays a key role in intense desires such as movement, motivation, addiction, and even romance, Lembke added.

When dopamine is activated, it becomes easy to get pulled into the addictive cycle of chasing the exciting content presented by social media algorithms, rather than making intentional choices about what you engage with.

Try to approach your social media with a clear idea of what you're looking for. Personally, I know I'll stop and engage with memes from my high school best friend, videos about restoring historic homes, seasonal recipes, and all things dog-related.

Making decisions in advance about the types of content that will reward me personally helps reduce the mental effort needed to decide whether to keep watching or reading a post.

3. Know what you plan to swipe past.

Equally important is being aware of the content you plan to avoid. There's a lot of material online that isn't worth your time.

For everyone –– especially adolescents –– it's crucial to be mindful about avoiding content that promotes social comparison, particularly beauty-related content, said Nagata.

Research indicates that using social media for social comparisons, especially regarding physical appearance, or focusing too much on one's own photos and the feedback they receive, is linked to poor body image, eating disorders, and depression, particularly in girls,” he added.

The pressure of comparison and unrealistic beauty standards doesn't just come from the people you follow, which makes it even more unexpected, said Dr. Patricia Cavazos-Rehg, professor of psychiatry at Washington University School of Medicine in St. Louis.

"I see this with my own teen daughter’s social media, where posts promoting harmful beauty ideals and diet culture appear even though she isn’t following any profiles that specifically share that kind of content," she shared in an email. "It’s not just limited to beauty content—this is also happening in spaces about politics, substance use, and other divisive ideologies."

Not all content related to exercise, food, makeup, or fashion is inherently bad. However, being aware of certain red flags for content that could be harmful or unhelpful can make a significant difference.

I'll gladly watch a TikTok recipe if the first shot is of a delicious dish, but I’ll skip it if the first frame focuses on how thin the creator is. I’ll happily read a post about an exercise that helps with shoulder tension, but the moment I see phrases like 'bikini body' or 'snatched,' I’m out.

4. Unfollow, hide, or remove.

It might be time to clean up the accounts you're following.

While it may seem important to keep your social media open to a wide range of people, opinions, and content types, there’s a fine line between fostering open dialogue and inviting unnecessary conflict, Cavazos-Rehg explained.

"Polarizing content and clickbait are designed to provoke strong emotions like anger and frustration, which increases social media engagement. This kind of content tends to go viral," she added.

"Social media users need to be aware of these tactics and be intentional about curating what they actively seek versus what they passively consume."

It can be tempting to engage with people you disagree with, but the short, often surface-level nature of social media posts rarely allows for thoughtful, respectful discussions, Yeh explained. Taking the conversation offline for an in-person talk might be more productive.

"You can't have that moment anymore where you can say, 'Even though we disagree, I still respect this person, and we share common ground in many areas.' On social media, people are reduced to their opinions on one issue, and the complexity of their character is lost," Yeh said.

My reaction to content tells me when it's time to unfollow – or at least mute – accounts that trigger me. Am I mildly annoyed but still learning something? Or am I so angry that I keep coming back to fuel my frustration?

"Ask yourself, 'Is this content bringing me joy or a sense of connection?' If it’s not, then it may be time to unfollow those accounts that don’t contribute positively," Nagata advised.