Your feed is not reality – it's a selection. And you're allowed to help shape that selection.
Declutter your feed
- Unfollow or mute profiles that regularly trigger pressure or self-doubt.
- Actively look for mum accounts that use honest, non-romanticised language.
- Use the save function only for things that are truly helpful, not for "I really should later…".
In everyday life
- Don't scroll right after waking up – wait until after the first sip of water.
- Put the phone down while feeding or soothing – eye contact counts.
- Take intentional screen breaks, e.g. one "softer" day a week.
When it drags you down
- Talk openly with a friend instead of sinking into comparison.
- For lasting low mood: speak to your midwife, GP or a therapist.
You don't have to be a perfect online mum – just your own.