In this eye-opening episode of The Reflective Mind Podcast, Dr. Jennifer Reid speaks with Gabriela Nguyen, a 23-year-old Harvard graduate student and founder of APPstinence, a Gen Z-led organization advocating for social media-free lifestyles. After being "chronically online" for over a decade, Gabriela now uses a flip phone and has developed the 5D Method to help others break free from social media dependency.
For those feeling trapped by social media's endless demands, Gabriela offers both practical steps and philosophical clarity. Her journey shows that opting out isn't about missing out—it's about reclaiming your attention, deepening your relationships, and choosing peace in a world designed to keep you engaged at all costs.
The path to digital freedom isn't about moderation—it's about recognizing that sometimes the best way to win is to stop playing the game entirely.
Key Insights:
The Social Media Trap:"For years, I kept losing the battle with social media until I realized that the war was never justified." Gabriela describes how social media creates a "faux sense of importance" while constantly demanding our attention.
The Real Cost: Social media doesn't just take our time—it fundamentally changes how we experience life. As Gabriela notes, "You exchange quality for quantity" in relationships, and the pressure of constant digital performance feels "like a job."
The 5D Method
1. Decrease: Reduce screen time by removing apps from your phone and increase engagement with the real world
2. Deactivate: Start with the platform you use least and work your way up
3. Delete: Let the 30-day deactivation period pass, allowing accounts to be permanently deleted
4. Downgrade: Consider switching to a simpler phone that doesn't invite constant use
5. Depart: Notice the distance between yourself and the digital world as you reconnect with reality
Finding Peace: "The agency that I wanted to employ was not going to come from hacking my algorithm the right way... It was the agency to just choose that I'm not going to engage in this fight at all."
Dr. Reid on Instagram: @jenreidmd and LinkedIn
Also check out Dr. Reid's regular contributions to Psychology Today: Think Like a Shrink.
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