Disconnecting from social media can be beneficial, as experts agree: 'Silence is a secret weapon.'

I removed all social media apps from my phone five days ago.

The constant ping of notifications and the pressure to share even the most insignificant moments of my day, instead of actually just living them, had become incredibly overstimulating. Social media dependency is a real problem, recent data shows. On average, Americans check their phones 144 times a day, according to a 2023 survey by Reviews.org.

I spent a significant amount of my free time scrolling aimlessly on social media platforms X and Instagram. I wanted to explore alternative ways to utilize that time.

After interviewing George Jerjian, author of "Dare to Discover Your Purpose," I decided to step away from social media.

In the noisy world we inhabit, silence is a powerful weapon, Jerjian says to CNBC Make It. It's a valuable asset because it enables you to remove your masks.

"Removing masks allows you to confront your authentic self. It's crucial, as you won't want to encounter that self at the end of your life."

I interviewed Weiting Liu, founder of Arc.Dev, who has attended eight silent retreats since 2022. Jerjian and Liu discussed the advantages of disconnecting with me.

Disconnecting allows time for a self-audit

A 30-day silent retreat is a more significant challenge than temporarily abstaining from social media.

Both social media detoxes and silent retreats prohibit access to social media, as well as communication with others, including those present on the retreat.

"In that silence, I encountered my exposed self. I encountered the self that I typically conceal from others," Jerjian remarks.

By remaining silent for 30 days, he was able to reconnect with his emotional and sensitive self, which he had previously ignored while being busy. During this time, he conducted a thorough evaluation of his life, taking note of both the positive and negative experiences he had encountered throughout the years.

He came to the realization that every crisis in his life presented a chance for a fresh start.

You can achieve better emotional regulation

Liu has been attending silent retreats every quarter since the end of 2022, with retreats lasting between five and ten days. His experiences from these retreats are similar.

Liu explains that at silent retreats, being free from external stimuli forces individuals to look deeper within themselves.

"We all carry hidden traumas, whether serious or not, to varying degrees within our subconscious. In those environments, they can surface and prompt reflection."

Liu discovered that by deeply reflecting on his negative experiences, he could adhere to the Buddhist teaching that "the root of human suffering is aversion or craving." This realization led him to understand that he could not control external circumstances, but he could control how he reacted to them. Ultimately, it was his reaction that determined the quality of his experience.

Liu's realization led to improved emotional control and increased productivity as a leader.

He recalls times when he used to be a bad-tempered person, feeling slighted after being ghosted by potential investors or reading into a person's tone in an email. Now, he says, he is no longer a slave to his own emotions.

"The absence of this negative, reactive loop has greatly improved my life."

You don't have to be silent for 30 days to see benefits

Although I am not yet prepared for a 30-day silent retreat, my time away from social media has led me to the same conclusions as Jerjian and Liu.

Liu advises taking it slow and gradually getting used to stillness and quietness before attempting a 10-day retreat.

"Cultivate a mindfulness or meditation habit, even for just five minutes a day, to see significant progress."

Before attending a silent retreat, Liu began his journey of disconnecting by meditating for 20 minutes a day. Since starting my social media detox, I spend at least 10 minutes daily observing my surroundings without external stimuli. Initially, it was uncomfortable, but now I enjoy it.

Consider Jerjian's suggestion for beginners once you feel more comfortable sitting with yourself in silence.

"Jerjian recommends spending a week in silence, away from people and everyday life, in a cabin or any secluded location."

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