TikTok outlawed – can social media bans fix smartphone addiction?

Can a ban break the doomscroll?

TikTok is officially banned — at least in the U.S. 

And some experts say it’s only a matter of time before other Western nations follow suit.

The social media platform that revolutionized fast, short-form video scrolling — so addictive that every other platform rushed to copy it — is no longer an option for American users.

TikTok wasn’t just another app. With over 1.5 billion users, it’s the 5th most used platform worldwide and had the highest average usage per user of any major social app — 34 hours per month, double Instagram’s average.

It became a cultural hub for Gen Z and Gen Alpha, shaping trends, slang, and even politics. But it also faced sharp criticism for its role in deteriorating mental health, promoting harmful content, and shrinking attention spans. Allegations have even surfaced suggesting TikTok was aware of the addictive nature of its app design.

Yet, TikTok wasn’t banned for these reasons. It was banned for cited privacy concerns and national security risks, with some critics arguing the platform’s algorithm allowed content unfavorable to U.S. interests to flourish.

Mental health concerns were mentioned — but only as a side note. After all, other platforms use nearly identical algorithms to fuel compulsive scrolling and amplify harmful effects, and they remain untouched.

But let’s skip the 'why' for now and focus on something else — can a ban like this help with all the negative effects of social media?

Do Social Media Bans Change Behaviour?

TikTok is barely gone, and millions of Americans are already flocking to Rednote, another Chinese-owned app that is now topping download charts and welcoming what users are calling ‘TikTok refugees.’

It’s a perfect example of how bans shift behaviour. When one app disappears, we don’t stop scrolling — we just find a new rabbit hole.

This is called habit substitution: when one habit is disrupted, your brain naturally fills the void with something else. Think of smokers who quit but replace the oral fixation with constant snacking. Or someone who quits drinking only to find another substance.

I’ve had it happen to me. When I deleted Twitter, I found myself spending double the time on Instagram. Sure, my time on Twitter dropped to zero, but my overall hours on social media stayed exactly the same

Interestingly we have a perfect case study of what banning TikTok could look like: India.

After TikTok was banned there in 2020. Instagram and YouTube swooped in, offering identical short-form video features. Social media usage didn’t drop — it actually grew. And the average time Indians spent on their phones and social media didn’t budge, even after the ban.

Despite the growing popularity of bans (from U.S. states to Australia), research on their impact is surprisingly sparse. A recent review of studies on bans and restrictions found little evidence of their mental health benefits — and results were often inconclusive.

Now, let’s talk about the potential downsides of a TikTok ban. (Yes, we’re all about logging off, but we’re never going to give you anything short of the full picture)

For starters, people who rely on TikTok for their income are sounding the alarm. And it’s not just influencers — lots of small businesses use the platform to reach customers and keep their operations running.

Experts are also warning about the impact on vulnerable groups, like LGBTQ+ youth, who’ve found connection and support online that they couldn’t access offline. For some, that community wasn’t just nice to have — it was a lifeline that helped reduce very real suicide risks.

And the truth? There are probably other unintended consequences we haven’t even considered yet.

Turning TikTok’s Ban Into an Opportunity

Personally, the TikTok ban feels alot like locking one door in a house full of open windows. The problem will find another way in.

That said, there’s an opportunity here. TikTok’s ban could be a wake-up call for many. If you’re feeling anxious, frustrated, or downright angry without the app, maybe it’s time to take a closer look at your habits.

Not to mention, TikTok’s younger user base is also the most vulnerable to the negative effects of compulsive smartphone use. This could be the perfect moment to hit pause and reassess.

But if you want lasting change, here’s the big lesson: It’s not about the platforms—it’s about the habits they feed. It’s about habit substitution.

When TikTok goes, your brain will naturally look for a replacement. It’s a powerful force. And if you can direct it, be intentional about what you replace it with, you could earn a great habit instead of another bad one.

Think 10 years from now. What if looking back, instead of of having “TikTok brain,” you developed “reader brain,” “runner’s high,” or even “creative flow”? What better time than now?

A great starting point is looking into how these habits take hold in the first place — and the tricks social media companies use to hook us. We’ve covered this before, and it’s worth revisiting if you’re ready to break the cycle and reclaim your time.

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TIPS & TRICKS

Use habit disruption to your advantage

TikTok’s ban have you itching for a replacement? Want to use this as an opportunity to hit reset? Disruptions like this are the perfect time to reevaluate and rebuild habits that actually serve you. Inspired by James Clear’s Atomic Habits, here are some practical tips to help you turn this moment into lasting change:

1. Understand Your Cues: Habits start with triggers — cues that prompt your actions. To build good habits, make them more visible. To break bad ones, make them harder to notice.

• Example: Place running shoes by the door, but keep snacks in the back of the pantry. Keep a journal next to your bed, but charge your phone in another room at night.

2. Make Bad Habits Hard: The harder it is to do something, the less likely you’ll do it. Social media apps? Log out or delete them entirely. Want to stop nighttime scrolling? Put your phone in another room and use an alarm clock instead.

• Example: Block distractions with website blockers or use a "dumb phone" for specific parts of your day. Friction works in your favor when breaking habits.

3. Make Good Habits Easy: Big changes can feel overwhelming, but starting small keeps you consistent. Use the Two-Minute Rule to shrink your new habit to something so simple you can’t fail.

• Example: Instead of “going to the gym,” start with “do 5 pushups” or “pack my gym bag.” Once you’re moving, momentum will carry you. 

4. Plan It Out (Seriously): If you’re relying on willpower to change habits, you’re already at a disadvantage. Habits are defaults—change only sticks when you plan for it. Decide your habit. Set a time and place for it. Prepare different versions (easy to ambitious) so you can adjust.

• Example: Instead of “I’ll exercise more,” plan: “I’ll walk around the block right after breakfast.” 

5. Stack and Pair Your Habits: Leverage habits you already have with habit stacking. Pair the new habit with something you already do. And for extra motivation, try temptation bundling: pair a less enjoyable habit with something you love.

• Example: Only listen to your favourite podcast while you fold laundry or walk.

RESOURCE & RECOMMENDATIONS

• TikTok is hoping for a saviour - and it might be Trump. The President-elect said Saturday that he will "most likely" give TikTok a 90-day extension once he assumes office.

• What if your calendar could track your habits too? This all-in-one tool merges your to-do list, calendar, and habit tracker into a single, beautifully designed timeline. 

• Exploit the power of “habit-stacking.” This quick guide explains how to tie new habits to ones you already have—so building better routines becomes effortless.

• What’s the most “addictive” social media app? Well, if you look at average time spent on them, these are the rankings.

• Catherine Price is a science journalist who digs deep into the impacts of tech on our lives. Her book How to Break Up with Your Phone, she offers a straightforward, 30-day plan to help you reclaim your time from your device—without going cold turkey.