Detoks Media Sosial Selektif dan Kesejahteraan Psikologis Mahasiswa: Kajian Literatur
DOI:
https://doi.org/10.29313/bcsps.v6i2.24658Keywords:
Detoks Media Sosial Selektif, Digital Life Balance, Kesejahteraan PsikologisAbstract
Abstract. Excessive social media use among university students may reduce well-being and disrupt digital life balance. Social media detox has emerged as a widely discussed self-regulation strategy, ranging from total abstinence to selective restriction. This article is a literature review that aims to examine the concepts of well-being, digital life balance, and self-regulation, and to synthesize empirical evidence on the effectiveness of social media detox among emerging adults. Literature was retrieved from Google Scholar, ScienceDirect, PubMed, and academic journal repositories covering 2015–2026, using the keywords social media detox, digital life balance, well-being, and self-regulation. The review reveals that selective restriction approaches, particularly limiting Instagram and TikTok use to 30–60 minutes per day for 5–7 days, tend to be more realistic, produce lower dropout rates, and yield more consistent well-being improvements compared with total abstinence. Digital life balance appears to act as an important adjacent construct linking restricted social media use with psychological well-being, mediated by the individual’s self-regulation capacity. This review concludes that the key to digital mental health is not total disconnection, but rather conscious, purposeful, and proportional use of technology.
Abstrak. Penggunaan media sosial yang berlebihan pada mahasiswa berpotensi menurunkan well-being dan mengganggu digital life balance. Detoks media sosial (social media detox) muncul sebagai strategi regulasi diri yang banyak dibicarakan, namun bentuknya bervariasi mulai dari abstinensi total hingga pembatasan selektif. Artikel ini merupakan kajian literatur (literature review) yang bertujuan menelaah konsep well-being, digital life balance, dan self-regulation, serta mensintesis bukti empiris mengenai efektivitas detoks media sosial pada populasi dewasa awal, khususnya mahasiswa. Sumber literatur diperoleh dari basis data Google Scholar, ScienceDirect, PubMed, dan repositori jurnal ilmiah dengan rentang tahun 2015–2026 menggunakan kata kunci social media detox, digital life balance, well-being, dan self-regulation. Hasil telaah menunjukkan bahwa pendekatan pembatasan selektif (selective detox), khususnya pada platform Instagram dan TikTok dengan durasi terbatas 30–60 menit per hari selama 5–7 hari, cenderung lebih realistis, minim risiko dropout, dan lebih konsisten meningkatkan well-being dibandingkan abstinensi total. Digital life balance berperan sebagai konstruk yang berdekatan dan menghubungkan pembatasan penggunaan media sosial dengan tercapainya kesejahteraan psikologis melalui kapasitas regulasi diri individu. Kajian ini menegaskan bahwa kunci kesehatan mental di era digital bukan penghentian total, melainkan penggunaan yang sadar, terarah, dan proporsional.
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