How to Quit Facebook
Overcoming an Online Addiction

by Victoria Jensen
Created: October 24, 2013

Supplies Needed:
Pencil or pen
A device with internet access

NOTE: These instructions will guide you through the process of deactivating your Facebook account. Your account information will be automatically saved. Your account can be reactivated and restored by logging in to Facebook at any time.

CAUTION: May cause an excessive amount of free time.

Step 1: Record your current time spent using Facebook.

How to Quit Facebook
Write down on a notepad or use an app such as TimeRabbit (available at to track the hours lost down the Facebook rabbit hole in one week. Record the time you log on and log off, then total the time spent scrolling through your newsfeed that week.

Step 2: Make a list of things you could accomplish in the same amount of time each week.

How to Quit Facebook
Brainstorm productive things you could be doing with this time.Think about the activities you have always wanted to accomplish but never seem to have the time to do.

Step 3: Make a plan to live without Facebook.

How to Quit Facebook
Think about the reasons you enjoy Facebook and find it useful. Develop alternatives and write down your plan to achieve the same benefits with out Facebook.


Benefit: Remembering Birthdays
Plan: Write down your closest friends' birthdays on your calendar.

Benefit: Staying up to date on current events.
Plan: Regularly check news websites.

Benefit: Keeping in touch with friends.
Plan: Call, visit, or email your closest friends.

Step 4: Login to your account at

How to Quit Facebook

Step 5: Post a status that you will be quitting Facebook.

How to Quit Facebook
Let your friends know you will no longer be using your Facebook account. Provide an alternative means of contact such as an email address for those who wish to keep in touch.

Step 6: Select "Privacy Settings" from the options menu in the upper right-hand corner of the screen.

Step 7: Click "Deactivate Account" on the Security Settings menu.

Step 8: Fill out the dialogue box on the following page and confirm your deactivation.

How to Quit Facebook
Select the reason for leaving and be sure to opt out of future emails. Click confirm when you have finished.

Step 9: Enter your password.

How to Quit Facebook

Step 10: Enjoy your free time.

How to Quit Facebook
Your account information will be saved and you can reactivate your account at any time. Until then, resist logging on and make the most of your free time and real social connections.

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