The Quiet Saboteur: How Social Media is Undermining Your Confidence Before Competitions

By Amelia Walker

Have you ever found yourself scrolling through Instagram, watching endless flawless performances, and then suddenly questioning if you’re actually ready for the big stage?

It happens to all of us. We open our phones for a little distraction, but instead, we end up bombarded by the perfectly polished highlight reels of dancers who seem like they’ve got it all together. And right before major competitions, like the Oireachtas, it can be hard to not let that sneak in a mess with your head. 

But here’s the thing: social media isn’t the enemy—it’s how we interact with it that can throw us off. There’s so much to gain from the online community: connection, inspiration, and even motivation. But if we don’t pay attention to how it’s influencing our mindset, especially before a big competition, it can start doing more harm than good.

What no one talks about is how that pre-competition social media scroll could actually be sabotaging your confidence. And worse, it’s happening so quietly that you might not even realize it until you’re already questioning your abilities.

In this post, we will explore how social media can quietly sabotage your confidence in the critical days leading up to major competitions. While it offers connection and inspiration, the subtle comparison game we fall into can mess with your mindset when it matters most. We’ll break down how to recognize these traps and use social media intentionally, so it works for you—not against you—when preparing for the big stage. 

The Social Media Trap No One Talks About

Before competitions, especially the majors, we’re already in a high-stakes mindset. Whether we admit it or not, most of us are in a mental tug-of-war between excitement and pressure. And this is where social media can trip you up. 

Scrolling through your feed right before a major event can trigger what’s known as the “comparison trap.” You’re seeing someone else’s final result—after hours of practice and retakes—and comparing it to your own behind-the-scenes effort. It might seem harmless, but subconsciously, it’s telling you, “Look, they’re perfect. Am I ready?”

The truth is, social media isn’t “bad” on its own. But when you’re in a pre-competition mindset, vulnerable to self-doubt and pressure, it’s easy for it to become a sneaky saboteur of your confidence. So how do you use it without letting it affect your headspace? That’s where intentionality comes in.

Being intentional with your social media use means being aware of how it influences your feelings and mindset. This can involve reflecting on who you follow and what content resonates with you. Are you filling your feed with accounts that uplift and inspire you? Or are you inadvertently surrounding yourself with comparisons that might leave you feeling less than confident? By checking in with yourself during this time, you can ensure your online interactions support your journey rather than distract from it.

Recognizing the Comparison Trap is the first step toward reclaiming your confidence. When you're aware of how you’re using social media and how it's making you feel, you can make conscious choices that empower rather than undermine you.

The Comparison Trap

Okay, let’s talk about the Comparison Trap. You know what I mean, right? You’re scrolling through Instagram or TikTok, and suddenly, you’re hit with stunning performances and flawless photos of other dancers. Have you ever found yourself thinking, “Do I really have what it takes?” or “Why don’t I look like that?” It’s all too easy to start doubting your skills and readiness, especially with competitions like the Oireachtas around the corner. 

Guess what? Social media can create this distorted reality. You’re not seeing all the behind-the-scenes work—the hours of practice, the mistakes, the frustration. What you’re witnessing is someone else's highlight reel, and it can mess with your head. So, let’s take a moment to remember this: stop comparing your behind-the-scenes with someone else’s highlight reel. Seriously, every dancer’s journey is unique. Those polished performances often come from perseverance and a few falls along the way.   

But how do you avoid falling into this trap? First off, know that it’s totally normal to feel this way, especially when you’re in a competitive mindset. But here’s the kicker: instead of getting lost in comparisons, shift your focus. Celebrate the hard work you’ve put in and recognize your own growth. Remember, every dancer has their own path, and your journey is just as valid. 

Have you ever felt that pressure? I’d love to hear your stories! Share a moment when you caught yourself in the comparison trap—how did you snap out of it? Drop your thoughts in the comments or share to your own feed! 

The Dopamine Drain

How Quick Rewards Can Slow You Down

Social media is built to give us instant gratification. Every like, every comment, every new follower sends a hit of dopamine to the brain—the same chemical that lights up when you nail that tricky step in practice or perform your best on stage. It’s that feel-good rush that keeps you coming back for more. But here’s where it gets tricky: the more you chase these quick hits, the more they can start to drain your motivation and undermine your progress.

Why? Because social media’s dopamine rush is fleeting, and it doesn’t take long before you’re back scrolling for the next fix. You start relying on these little bursts of pleasure to feel validated, rather than on the real, meaningful milestones you’re working towards in the studio. The problem is, this habit can leave you mentally drained before you even step foot in class, making it harder to push through the challenging parts of your training.

Let’s put it this way: it’s like having a snack instead of a full meal. It might give you a little burst of energy, but it’s not going to sustain you for the long haul. And when you constantly feed off these shallow rewards, you lose touch with the deeper, more satisfying feeling that comes from earning something real—like perfecting that difficult routine after weeks of hard work or seeing the results of your dedication on stage.

How to Break the Cycle and Recharge Your Motivation

So, what can you do to avoid this dopamine drain and keep your motivation strong? Here are some strategies to help you navigate social media in a way that supports your growth as a dancer, rather than drains your drive:

1. Set Social Media Boundaries: Think of social media as a tool, not a habit. Set limits for how often and when you check your feeds, especially leading up to major competitions. Designate specific times of the day to go online, and stick to them. This way, you’re less likely to get sucked into mindless scrolling when you should be focusing on your training.

2. Flip the Script: Post with Purpose: Instead of just consuming content, use social media as a space to share your own journey authentically. Post about the ups and the downs. Talk about the hard days, the setbacks, the perseverance. When you use your platform to tell your own story, it becomes a place of expression rather than comparison. It’s not just about seeking validation from others; it’s about owning your progress.

3. Follow Wisely: Be selective about who you follow and what you allow to fill your feed. Ask yourself, “Is this account inspiring me, or is it making me question my worth?” Curate your social media to include people and content that genuinely uplift you. Accounts that share behind-the-scenes struggles, authentic experiences, and constructive advice can be far more beneficial than those that focus solely on polished performances.

4. Practice Dopamine Detoxing: This doesn’t mean quitting social media cold turkey, but try taking breaks where you intentionally step away from the online world. Use that time to refocus on your training, dive deeper into your hobbies, or just enjoy life away from the screen. The aim is to reset your brain’s reward system so that you start finding more joy in real-life experiences rather than digital validation.

5. Shift Your Mindset from “Validation” to “Fulfillment”: The next time you catch yourself checking your notifications for the third time in an hour, ask yourself, “Why am I doing this? What am I looking for?” If the answer is validation, then it’s time to shift gears. Refocus on what truly fulfills you. Maybe it’s the progress you see in your dancing, the support of your community, or the personal growth you’re experiencing. These are the deeper rewards that truly matter, not the temporary buzz from a bunch of likes.

   
   

Remember: Social media doesn’t have to be the enemy, but it does have to be managed. When you use it intentionally, it can be a source of inspiration and connection. But if you let it control your emotions, it can drain your drive before you even realize what’s happening.

Tap Into Real Rewards

At the end of the day, the most rewarding moments in dance don’t come from what’s happening on your screen. They come from those breakthroughs in the studio, the moments where you feel yourself improving, or when you finally hit that perfect rhythm on stage. That’s the kind of “dopamine hit” that sticks with you long after the applause fades.

Try This: Make it a habit to celebrate real progress in your dancing—no matter how small—rather than just online milestones. Did you finally master that tricky move? Did you push through a tough practice when you felt like giving up? Those are the victories worth acknowledging. Write them down in a journal or share them with a friend who understands your journey.

Social media can give you quick hits, but real growth comes from the moments that take longer to earn. Stay grounded in your journey, and don’t let the dopamine drain pull you away from what really matters.

Social Media Detox: The Secret to Sharpening Focus

Alright, let’s get real for a moment. When was the last time you went 24 hours without checking your phone? In the days leading up to a big competition, like the Oireachtas, that urge to scroll might be even stronger—anything to distract from those pre-competition jitters, right? But here’s the thing: if you want to sharpen your focus and show up at your absolute best, a social media detox might be your secret weapon.

Think about it—every time you pick up your phone, your brain shifts gears. Even if it’s just a quick scroll through Instagram or TikTok, you’re pulling your attention away from the present moment. It may seem harmless, but those constant shifts add up, draining your mental energy and making it harder to stay focused on your training. Now, imagine what would happen if you reclaimed that mental space and used it to get laser-focused on your dancing. That’s the power of a social media detox.

Why Take a Social Media Break Before Competitions?

1. Clarity of Mind: When you cut out the digital noise, you give your mind a chance to breathe. The constant influx of content—other dancers’ performances, competition updates, even just random distractions—clutters your thoughts. By stepping away, you create room for clarity and allow yourself to fully commit to your training.

2. Reduced Anxiety: Social media has a sneaky way of feeding pre-competition nerves. You might not even realize it, but seeing other dancers post their perfect runs can trigger those little doubts in your head: “Are they more prepared than me?” “Should I be doing more?” Taking a break from these comparisons helps keep your confidence intact and lets you stay focused on your own progress.

3. Stronger Connection to Your Training: When you’re not distracted by your phone, you can immerse yourself fully in the process. Your movements, your routines, and your goals take center stage, not what someone else is doing online. This deeper connection can help you find new levels of motivation and drive.

   
   

How to Start Your Social Media Detox

You don’t need to swear off your phone forever—just take some small, manageable steps to limit distractions leading up to the big day:

• Turn off notifications: Those little pings are hard to resist. Try turning them off for a day, and notice the difference in your focus.

• Set screen time limits: Even reducing your social media use to just 30 minutes a day can make a big impact.

• Delete apps for 48 hours: It may sound extreme, but a temporary break from social media apps can work wonders for your mindset. Reinstall them after your competition, when your focus can afford to be divided again.

  
  

The goal isn’t to avoid social media forever, but to be intentional about how you use it. Treat it like any other part of your training routine—something that requires discipline and balance.

Try a 24-Hour Detox Before Your Next Competition

Before your next competition, give it a shot. Take 24 hours away from social media and notice how your focus and confidence shift. Without those distractions, you might just find yourself performing with a new level of clarity and composure.

Let me know how it goes! Share your experience, or even tag me to let me know you’re giving it a try. Sometimes, the smallest changes make the biggest difference.

Reclaiming Your Confidence on the Road to the Oireachtas

As we’ve explored, social media can be a double-edged sword—offering connection and inspiration while quietly sneaking in comparisons and distractions. But recognizing the impact it has on your mindset leading up to major competitions like the Oireachtas is a crucial step in taking back control. It’s not about shutting yourself off from the online world; it’s about using it intentionally, so it supports your journey rather than derailing it.

The comparison trap can trick you into questioning your readiness by making you focus on someone else’s highlight reel instead of your own growth. But your worth as a dancer isn’t measured by likes, shares, or someone else's polished performance. It’s found in the sweat, dedication, and hours you put into your craft. And while dopamine distractions may offer a fleeting rush, the deep satisfaction comes from the hard-won victories—like nailing that challenging routine or pushing through a tough practice when it feels impossible.

Detoxing from social media before a competition doesn’t mean cutting yourself off; it means cutting through the noise. It’s about creating a mental space where your goals come into sharper focus and your confidence can grow without interruption. By setting boundaries, shifting your mindset from seeking validation to finding fulfillment, and celebrating the real rewards in your training, you’re setting yourself up for a stronger, more grounded presence when it matters most.

Remember this: The true measure of your progress isn’t on your screen—it’s in the studio, the moments you choose to push through doubt, and the way you show up when the spotlight hits. So, as you prepare for the Oireachtas, make your journey about the dance itself. Let each day of training be a testament to your resilience and commitment. Because confidence doesn’t come from an app—it comes from knowing you’re ready, no matter what anyone else is doing.

“Confidence comes from within—not from the likes on your screen.”

Ready to transform your mindset? Start by decluttering your mind and strengthening your focus. Book a FREE Discovery Call HERE to talk about how I can help you step onto that stage with unshakable confidence.

And remember, it’s okay to step back from the scroll—it’s one step closer to stepping forward in your dance journey.