Take a break from social media. Get your attention back


Curious about joining Mei Social Vrij? Welcome. This page is for everyone who wants to take part in the Dutch social media break in May, but prefers to follow along in English.

Mei Social Vrij is a national campaign inviting people to spend the month of May without social media. Think of it as the Dutch version of a digital Dry January: one month to step away from endless scrolling and make more room for real life.

No pressure. No finger-pointing. No anti-technology manifesto. Just a friendly challenge to put social media on pause and see what happens when your time, attention and energy return to you.


What is Mei Social Vrij?

Every May, thousands of people in the Netherlands take a break from social media together.

For one month, we collectively log off from platforms like Instagram, TikTok, Facebook, X, Snapchat and LinkedIn, and we try to spend more time on the things that often get pushed aside: being outside, meeting friends, reading, sleeping better, being bored, creating things, calling someone, exploring your city, or simply being more present.

We call it Mei Social Vrij: social-media-free May.

The Dutch campaign normally supports participants through a Dutch e-mail programme. Since those e-mails are in Dutch, this English page is here to help you follow along. We will keep adding practical tips, updates and inspiration throughout the month, so feel free to bookmark this page.


Why join?

Most of us know the feeling. You open Instagram for one message and suddenly twenty minutes are gone. You pick up your phone while waiting for the tram and somehow end up scrolling without even deciding to. You feel tired, distracted, overloaded, or strangely disconnected after checking “just one thing”.

Social media can be fun, useful and inspiring. But it is also designed to keep pulling us back in.

Mei Social Vrij gives you a clear, simple experiment: What changes when you stop feeding the scroll for one month?

You might notice more calm. More focus. Better sleep. More time. More real conversations. More space in your head. Or simply a better understanding of your own habits.

Everyone’s experience is different. That is exactly the point.


Is this an anti-social-media campaign?

Mei Social Vrij is not against smartphones, technology or the internet. We are not here to tell you to disappear from the modern world or throw your phone into a canal.

We are pro-attention.

For one month, we invite you to step away from social media and discover what you want to give your attention to instead.


Who is this page for?

This page is especially for internationals and expats living in the Netherlands.

Maybe your Dutch is still developing. Maybe you saw a poster, heard about the campaign from a colleague, or got curious because people around you are joining. Maybe you would like to take part, but the Dutch e-mails are not very useful for you. You can still join in.

You do not need to sign up for the Dutch mailing list. You can simply use this page as your starting point during the month of May.Bookmark it, come back when you need inspiration, and take the challenge in your own way.


How to join Mei Social Vrij

Joining is simple.

1. Decide what “social media” means for you

For most people, this includes apps like:

Instagram, TikTok, Facebook. X, Snapchat, LinkedIn, YouTube Threads, BeReal, Reddit (if you mainly use it as an endless scroll).

You can decide your own rules. The most important thing is to be honest with yourself: which apps do you use automatically, and which ones tend to take more time and attention than you actually want to give them?

2. Remove the apps from your phone

This is the easiest and most effective step. You do not have to delete your accounts. Just remove the apps from your phone for the month. Make it harder to open them on autopilot.

If you need certain platforms for work, see the section below.

3. Tell a few people

Tell your friends, housemates, partner, colleagues or family that you are taking part. This helps in two ways: they understand why you are less available online, and they might join you. Mei Social Vrij is much easier when you do it together.

4. Replace the habit

Do not just remove social media. Fill the space with something better. Make a short list of things you would like to do more often in May. Keep it simple: go for a walk, read ten pages, cook something new, call a friend, visit a museum, do nothing for ten minutes, start a small project, write, draw, run, cycle, sit in the sun. The goal is not to become a perfect person. The goal is to get your attention back.

5. Come back to this page

Throughout May, we will share updates, practical tips and ideas here in English. Bookmark this page and use it whenever you need a little help staying offline.


What if I need social media for work?

You can still take part. Many people use social media professionally. The trick is to separate work use from personal scrolling as much as possible.

A few practical options:

  • Use social media only on your laptop, not on your phone.
  • Set fixed work moments for social media tasks.
  • Use a scheduling tool for posts.
  • Ask whether someone else can temporarily take over certain tasks.
  • Log out immediately after finishing the work-related action.
  • Remove the apps from your private phone, even if you keep access elsewhere.

The challenge is not about purity. It is about breaking the automatic loop.


What if I get FOMO?

You probably will. At least a little. That does not mean you are doing it wrong. It means the habit is doing exactly what it was designed to do: make you feel like you might be missing something.

When FOMO shows up, try asking yourself:

  • What am I afraid of missing?
  • Would I still care about this tomorrow?
  • Could I contact someone directly instead?
  • What could I do right now that would actually make me feel better?

Often, the best antidote to FOMO is not more information. It is doing something real.


What to do instead of scrolling

Here are a few simple ideas for your first week:

  • Take a walk without headphones.
  • Read a book, magazine or long article.
  • Go to a café and leave your phone in your bag.
  • Call someone instead of sending a message.
  • Cook dinner without checking your phone.
  • Visit a park, library, cinema, museum or local event.
  • Make a list of things you used to enjoy before your phone filled every empty moment.
  • Spend ten minutes doing absolutely nothing.

Small offline moments count. You do not need a dramatic lifestyle transformation. You just need to interrupt the pattern.


A small challenge for today

Remove one social media app from your phone. Not all of them yet, if that feels too big. Just one.

Then notice what happens during the day. When do you reach for it? What are you feeling at that moment? Boredom? Stress? Tiredness? A need for distraction?

That moment of noticing is already part of the challenge.


Frequently asked questions

Do I have to sign up?

No. If you want to follow the English version, you can simply use this page. The Dutch campaign has a Dutch e-mail programme, but this page is meant for people who prefer English updates and tips.

Do I have to delete my accounts?

No. Removing the apps from your phone is usually enough. You can always reinstall them after May.

Is WhatsApp allowed?

For most people: yes. Mei Social Vrij is about social media, not about cutting yourself off from people. Messaging apps can be useful for staying connected. The question is whether you use an app to communicate, or whether it turns into another place for endless checking.

Is YouTube allowed?

That depends on how you use it. Watching a specific video, documentary, lecture or tutorial is different from falling into an autoplay rabbit hole for two hours. Set your own rule before May starts.

What about LinkedIn?

If LinkedIn is mostly work-related for you, you can make a work-only rule. But if it has become another scrolling feed, consider taking a break from it too.

What if I slip up?

Then you continue.

The goal is not perfection. The goal is awareness and change. If you open an app, notice what happened, close it again, and return to the challenge.

Can I invite others?

Yes. Please do. Mei Social Vrij works best when people do it together. Ask friends, colleagues, neighbours, your sports team or your group chat to join you.


Follow the English updates

We will update  this page a few times during May with more information & practical tips. So feel free bookmark this page, share it with other internationals in the Netherlands, and join us.

Good luck & enjoy May!

Curious about joining Mei Social Vrij? Welcome. This page is for everyone who wants to take part in the Dutch social media break in May, but prefers to follow along in English.

Mei Social Vrij is a national campaign inviting people to spend the month of May without social media. Think of it as the Dutch version of a digital Dry January: one month to step away from endless scrolling and make more room for real life.

No pressure. No finger-pointing. No anti-technology manifesto. Just a friendly challenge to put social media on pause and see what happens when your time, attention and energy return to you.


What is Mei Social Vrij?

Every May, thousands of people in the Netherlands take a break from social media together.

For one month, we collectively log off from platforms like Instagram, TikTok, Facebook, X, Snapchat and LinkedIn, and we try to spend more time on the things that often get pushed aside: being outside, meeting friends, reading, sleeping better, being bored, creating things, calling someone, exploring your city, or simply being more present.

We call it Mei Social Vrij: social-media-free May.

The Dutch campaign normally supports participants through a Dutch e-mail programme. Since those e-mails are in Dutch, this English page is here to help you follow along. We will keep adding practical tips, updates and inspiration throughout the month, so feel free to bookmark this page.


Why join?

Most of us know the feeling. You open Instagram for one message and suddenly twenty minutes are gone. You pick up your phone while waiting for the tram and somehow end up scrolling without even deciding to. You feel tired, distracted, overloaded, or strangely disconnected after checking “just one thing”.

Social media can be fun, useful and inspiring. But it is also designed to keep pulling us back in.

Mei Social Vrij gives you a clear, simple experiment: What changes when you stop feeding the scroll for one month?

You might notice more calm. More focus. Better sleep. More time. More real conversations. More space in your head. Or simply a better understanding of your own habits.

Everyone’s experience is different. That is exactly the point.


Is this an anti-social-media campaign?

No. Mei Social Vrij is not against smartphones, technology or the internet. We are not here to tell you to disappear from the modern world or throw your phone into a canal.

We are pro-attention.
Pro-rest.
Pro-connection.
Pro-offline moments.
Pro-choosing for yourself instead of being pulled in automatically.

For one month, we invite you to step away from social media and discover what you want to give your attention to instead.


Who is this page for?

This page is especially for internationals and expats living in the Netherlands.

Maybe your Dutch is still developing. Maybe you saw a poster, heard about the campaign from a colleague, or got curious because people around you are joining. Maybe you would like to take part, but the Dutch e-mails are not very useful for you. You can still join in.

You do not need to sign up for the Dutch mailing list. You can simply use this page as your starting point during the month of May.Bookmark it, come back when you need inspiration, and take the challenge in your own way.


How to join Mei Social Vrij

Joining is simple.

1. Decide what “social media” means for you

For most people, this includes apps like:

Instagram, TikTok, Facebook. X, Snapchat, LinkedIn, YouTube Threads, BeReal, Reddit (if you mainly use it as an endless scroll).

You can decide your own rules. The most important thing is to be honest with yourself: which apps do you use automatically, and which ones tend to take more time and attention than you actually want to give them?

2. Remove the apps from your phone

This is the easiest and most effective step. You do not have to delete your accounts. Just remove the apps from your phone for the month. Make it harder to open them on autopilot.

If you need certain platforms for work, see the section below.

3. Tell a few people

Tell your friends, housemates, partner, colleagues or family that you are taking part. This helps in two ways: they understand why you are less available online, and they might join you. Mei Social Vrij is much easier when you do it together.

4. Replace the habit

Do not just remove social media. Fill the space with something better. Make a short list of things you would like to do more often in May. Keep it simple: go for a walk, read ten pages, cook something new, call a friend, visit a museum, do nothing for ten minutes, start a small project, write, draw, run, cycle, sit in the sun. The goal is not to become a perfect person. The goal is to get your attention back.

5. Come back to this page

Throughout May, we will share updates, practical tips and ideas here in English. Bookmark this page and use it whenever you need a little help staying offline.


What if I need social media for work?

You can still take part. Many people use social media professionally. The trick is to separate work use from personal scrolling as much as possible.

A few practical options:

  • Use social media only on your laptop, not on your phone.
  • Set fixed work moments for social media tasks.
  • Use a scheduling tool for posts.
  • Ask whether someone else can temporarily take over certain tasks.
  • Log out immediately after finishing the work-related action.
  • Remove the apps from your private phone, even if you keep access elsewhere.

The challenge is not about purity. It is about breaking the automatic loop.


What if I get FOMO?

You probably will. At least a little. That does not mean you are doing it wrong. It means the habit is doing exactly what it was designed to do: make you feel like you might be missing something.

When FOMO shows up, try asking yourself:

  • What am I afraid of missing?
  • Would I still care about this tomorrow?
  • Could I contact someone directly instead?
  • What could I do right now that would actually make me feel better?

Often, the best antidote to FOMO is not more information. It is doing something real.


What to do instead of scrolling

Here are a few simple ideas for your first week:

  • Take a walk without headphones.
  • Read a book, magazine or long article.
  • Go to a café and leave your phone in your bag.
  • Call someone instead of sending a message.
  • Cook dinner without checking your phone.
  • Visit a park, library, cinema, museum or local event.
  • Make a list of things you used to enjoy before your phone filled every empty moment.
  • Spend ten minutes doing absolutely nothing.

Small offline moments count. You do not need a dramatic lifestyle transformation. You just need to interrupt the pattern.


A small challenge for today

Remove one social media app from your phone. Not all of them yet, if that feels too big. Just one.

Then notice what happens during the day. When do you reach for it? What are you feeling at that moment? Boredom? Stress? Tiredness? A need for distraction?

That moment of noticing is already part of the challenge.


Frequently asked questions

Do I have to sign up?

No. If you want to follow the English version, you can simply use this page. The Dutch campaign has a Dutch e-mail programme, but this page is meant for people who prefer English updates and tips.

Do I have to delete my accounts?

No. Removing the apps from your phone is usually enough. You can always reinstall them after May.

Is WhatsApp allowed?

For most people: yes. Mei Social Vrij is about social media, not about cutting yourself off from people. Messaging apps can be useful for staying connected. The question is whether you use an app to communicate, or whether it turns into another place for endless checking.

Is YouTube allowed?

That depends on how you use it. Watching a specific video, documentary, lecture or tutorial is different from falling into an autoplay rabbit hole for two hours. Set your own rule before May starts.

What about LinkedIn?

If LinkedIn is mostly work-related for you, you can make a work-only rule. But if it has become another scrolling feed, consider taking a break from it too.

What if I slip up?

Then you continue.

The goal is not perfection. The goal is awareness and change. If you open an app, notice what happened, close it again, and return to the challenge.

Can I invite others?

Yes. Please do. Mei Social Vrij works best when people do it together. Ask friends, colleagues, neighbours, your sports team or your group chat to join you.


Follow the English updates

We will update  this page a few times during May with more information & practical tips. So feel free bookmark this page, share it with other internationals in the Netherlands, and join us.

Good luck & enjoy May!