Guys, I love Instagram.

It’s colorful. It’s fun. It’s creative. It’s how I keep in touch with far-flung friends and family members who aren’t active anywhere else online. It’s where I practice my writing, one small caption at a time. It makes me smile, laugh, and love my fellow humans a little more each day.

But like many things I love in life—breakfast burritos, pinot noir, staying up late—too much can be a problem.

I can easily find myself lost in an Instagram black hole, refreshing constantly until I feel the very opposite of refreshed, playing that good ‘ol game of compare-and-despair.

So since I’m not ready to quit Instagram, I’ve tried a few strategies over the years (yes, years) to make it a more positive force in my life. Here are a few tricks I’ve tried so far.

1. Stroll before scroll 

It’s a simple idea: before you check your feeds in the morning, hop out of bed and go for a walk. (This is admittedly easier if you have an adorable pup waiting oh-so patiently at the foot of your bed for her chance to go outside.) Even better, you could sweat before scroll—exercise your legs before your thumbs—but walking is a great place to start. This was my New Year’s Resolution / top personal mantra of 2017, and I can say without hyperbole that it CHANGED. MY. LIFE.

2. Socialize IRL

Put the “social” in social media and invite that girl whose latte art you always “like” out for an actual latte, or that adorable dog’s owner out for a hike. I now have several friends in real life who I first connected with on Instagram: liking each other’s posts, then commenting, then sliding into each other’s DMs, then making plans to meet in person. (And then posting about it on Instagram: #fullcircle.) It’s a helluva lot more fun than scrolling alone in your apartment.

3. Don’t just lurk and “like” — SAY something.

What does a “like” really mean these days? It doesn’t just mean “I liked this.” It can mean “hey, I see you.” It can mean “Please like me back.” It can mean “I don’t necessarily like this artsy photo of the burger you just ate, but I like you as a person and want to support you.” Unfortunately, it often means “I just want you to see that I liked this, check out my page, and follow/like me back, at which point I will unfollow you.”

The more potential meanings a “like” has, the more meaningless it is overall. If you really want to connect with people online —and feel less lonely in the process— type a simple response. Start a conversation.

4. Tell a story with your selfie 

The next time you post a photo, take an extra moment to write about what it means to you. Who were you with when you took it? What kind of feelings does it conjure? When you tell a story with words and pictures, you’re more likely to remember those memories later.

5. Unfollow “aspirational” accounts that don’t actually inspire you

I don’t know about you, but I’m increasingly numb to aspirational photography of gorgeous, faceless girls—often, just the backs of their heads—in exotic, well-photographed locations like that one gate in Bali. Aggregator accounts are the worst offenders. If an account generally makes you want to be someone or somewhere else—to be the girl at that gate in Bali instead of the girl/guy you are right now, who might go to Bali someday but right now has other priorities—maybe it’s better to unfollow them and and follow your own dreams instead. 

6. Picture what’s behind the scenes

The next time a photo wakes your little green monster, take a moment to think about what really went into it. How many versions of this photo did they take? (A lot.) How much money, time, and sweat did it cost to get there? (More than you’d think.) What non-photogenic details (hordes of tourists, homeless encampments, ugly buildings, parking lots) are just out of frame, or Photoshopped out completely?

While there’s nothing wrong with, say, putting on lipstick or changing your outfit at the top of a mountain to get that perfect photo, it’s dangerous to think those “perfect” photos come effortlessly. They emphatically do not.

7. Recognize when you’re Under the Influence

Influencers! They’re everywhere. They seem so #relatable that it’s easy to forget it’s their job to get you to like them, so you’ll buy the stuff they recommend. Idolatry is their entire business model.

When I made my budget for 2018, I decided I wanted to stop buying so many new clothes. A cute new dress every month just doesn’t fit with my long-term savings or lifestyle goals. So, I unfollowed a lot of accounts that showed me clothes I liked. If that means I’ll be a few months behind on the latest trends, so be it. I’m healthier and wealthier for it.

If any Influencer account consistently makes you makes you want to buy things you don’t need, unfollow them. Use that energy for better things.

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Are you a healthy Instagram user or a fellow feed-fiend? What social strategies keep you sane?