When Gabriela Nguyen was a teenager, her idea of spring cleaning involved organizing the apps on her phone. “That felt productive,” she recalls. Yet, her actual room was a mess, reflecting a disconnect between her digital and real life. As she puts it, her apps became the “center of gravity,” influencing every other aspect of her life.
Now, at 24, Nguyen has stepped away from social media entirely. She practices “appstinence,” a term she coined to advocate for reducing social media use among young people. Her group, which started at Harvard in 2024, promotes a method called the 5D approach: decrease, deactivate, delete, downgrade, and finally depart from social media.
Nguyen’s journey wasn’t straightforward. Growing up in Silicon Valley, she embraced technology at a young age, getting her first social media account at 10. Her “trinity” of apps—Instagram, Snapchat, and TikTok—became overwhelming. She noticed they drained her attention, energy, and even her self-esteem.
Social media platforms often deny claims that their sites harm mental health. Instagram’s chief recently stated that while some users might have “problematic use,” they don’t think social media is addictive. TikTok emphasizes its safety features to protect younger users, and Snapchat claims to prioritize creating a safe environment for teens.
Yet for Nguyen, the impact was real. She experienced a negative cycle where excessive scrolling led to a warped view of reality. Juggling school and social media became impossible, with one homework assignment taking far longer due to distractions.
She tried various methods to cut back, like temporary detoxes and screen time limits, but none worked. Finally, as a college student, she deleted Instagram. She felt a weight lift but still struggled with Snapchat and TikTok, often reinstalling them.
The pivotal moment came when she realized real life needed to matter more than the allure of those apps. Joining clubs and engaging with her peers helped her reconnect with the world beyond the screen.
Nguyen now provides peer coaching to help others change their relationship with technology. She emphasizes that as a member of Gen Z, she understands the struggle firsthand, making her more relatable to those seeking help. The response has been positive, with many interested in her initiative and numerous attendance at events.
Today, she uses a basic phone that allows only calls and texts, opting out of streaming services and staying away from internet distractions. By reducing her digital footprint, she has fostered more meaningful relationships with fewer people. She expressed satisfaction in her current friendships, stating, “If we suddenly made an Instagram, it would be pointless since we already talk regularly.”
Recent studies suggest that many young adults are re-evaluating their social media habits. More than 40% of Gen Z members report feeling pressured to curate their online presence, leading to a desire for more authentic connections in real life. As technology continues to evolve, the conversation around its impact on mental health remains vital.
The push for appstinence is more than just stepping away from social media—it’s about reclaiming focus and forming deeper connections with the real world.
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