How to Fix Your Instagram Feed and Improve Your Experience
Do you ever find yourself scrolling through Instagram and feeling worse than when you started? If so, you're not alone. Many people blame "the algorithm" for serving up content that frustrates or upsets them. But here’s the truth: the algorithm isn’t the problem—it’s simply a reflection of how you’ve been using the app.
If your feed is packed with posts that make you feel bad—ads for fat burners, unrealistic photoshopped bodies, or content promoting extreme diets—it’s not random. It’s a result of your behavior on Instagram.
The good news? You can fix it. Here’s how.
Why Your Instagram Feed Looks the Way It Does
The content Instagram shows you is influenced by your actions, including:
Following accounts that post the type of content you dislike.
Engaging with posts by pausing, liking, sharing, or bookmarking.
Spending time on certain types of content that the algorithm interprets as your interests.
This means your Explore page and feed are direct reflections of your interactions. But that also means you have the power to reshape them.
My Instagram Feed: A Positive Example
When I open my Explore page, I see content that makes me smile and aligns with my interests:
Memes from The Office
Boxing and MMA videos
Strength and conditioning tips
Casio watch photos (I’ve been obsessed with these since I was a kid)
If that sounds better than what you’re seeing, it’s because I’ve curated my feed to match my values and goals. And you can do the same.
5 Steps to Fix Your Instagram Feed
Here’s a step-by-step guide to transform your Instagram experience:
1. Unfollow Toxic Accounts
Unfollow accounts that promote negativity or unhealthy habits. This includes:
Pages pushing unnecessary supplements or fat burners.
Accounts glorifying extreme weight loss.
Profiles that demonize food groups or overuse filters and photo editing.
2. Mute People Who Frustrate You
Sometimes, unfollowing isn’t an option—especially with friends, family, or coworkers. Instead, use Instagram’s mute feature. Muting lets you stop seeing their content without hurting their feelings, and they won’t even know.
3. Follow Positive, Goal-Aligned Accounts
Replace negativity with uplifting and inspiring content. Here are some great non-toxic fitness accounts to get you started:
4. Engage With Positive Content
Spend 10-15 minutes each day interacting with posts that align with your goals and values. Like, save, or share content that uplifts you. This signals to Instagram that this is the type of content you want to see.
5. Watch Your Feed Transform
It won’t take long—just a few days of intentional interaction—and you’ll notice a significant change in both your feed and Explore page. Over time, Instagram will become a place that inspires and motivates you rather than bringing you down.
Want to Build a Healthier Mindset Around Social Media and Weight Loss?
A toxic Instagram feed can make weight loss feel harder than it needs to be. It fills your mind with unrealistic expectations, bad advice, and all-or-nothing thinking. If you’re trying to lose weight and build healthier habits, check out my online coaching program, created specifically for moms over 40. You’ll learn what actually works—and how to filter out the noise.
The Bottom Line
Instagram is a powerful tool, but it works best when you use it intentionally. By unfollowing toxic accounts, muting unhelpful content, and engaging with posts that align with your goals, you can turn Instagram into a positive space that supports your well-being.
The algorithm isn’t your enemy—it’s a mirror. Start making conscious choices today, and watch as your Instagram feed becomes a source of inspiration and joy.