Like, Seriously Fewer..
Imagine picking up your phone and it doesn’t explode with notifications, endless scrolls, or that pull to check “just one more thing.” Sounds impossible?
A young person I know tried it and it changed everything. They went from being glued to social media (Instagram, TikTok, Snapchat, the works) to basically deleting it all, swapping their fancy smartphone for something super basic like a flip phone, and living with way fewer apps. They call this vibe “appstinence” like abstinence, but for apps and addictive tech. Not because phones are evil, but because the apps are built to hook us hard via algorithms that target you constantly.
They realized these platforms aren’t just fun tools; they’re designed to steal your attention, feed off drama and FOMO, and keep you coming back even when it makes you feel worse. Growing up online from a young age, they ended up “chronically online” spending hours curating a perfect online self, forming fake-close bonds with influencers, and missing out on real moments with family and friends. One big wake-up? They spent more time on the phone than with humans. It hit them that tech was both a lifeline and a trap.
So they quit cold turkey. No moderation, no “I’ll just limit it”, full delete.
They redesigned their life in three big ways:
- Physical setup: Phone stays out of the bedroom, no smart TVs blaring, and they use a simple flip phone for calls and texts only.
- Digital cleanup: All personal social accounts? Gone. Now it’s just direct stuff such as calls, texts, email.
- Social shift: They ask for phone numbers instead of follows. They call friends randomly (awkward at first, amazing after), plan real hangouts like board games, and build deeper connections.
And the payoff? Huge.
- Sleep got way better as no more late-night doom-scrolling keeping the brain buzzing.
- Focus came back like a muscle they forgot they had. Reading a whole book without interruptions? Possible again.
- Anxiety dropped. No constant comparison, no firehose of bad news or trends. Their mind felt peaceful for the first time in years.
- Real life leveled up. More time for family, actual friends, hobbies, and just being present. They even started helping others do the same.
The big thought-provoker: We’re told fractured attention, constant comparison, and feeling “meh” about life is just part of being young today. But what if it’s not us, it’s the design of these apps? What if saying “no thanks” to most of them isn’t missing out… but actually opting into more real joy, deeper friendships, and a clearer head?
You don’t have to go full flip-phone tomorrow (unless you want to, respect!).
Start tiny:
- Audit your home screen: Delete the biggest time-sucks.
- Try grayscale mode (makes everything less shiny and addictive).
- Leave your phone in another room sometimes.
- Swap a scroll session for a call or walk with someone.
- Ask friends for their number instead of their @.
Appstinence isn’t about hating tech, it’s about owning your time so tech doesn’t own you. In a world pushing endless online everything, choosing less might be the ultimate flex.
What would your phone look like if it only had the stuff that actually adds to your life? Worth thinking about, right? Drop the phone for a sec and chat with someone IRL and you might be surprised how good it feels. You’ve got the power.
Be Brave!
Tim Vieira | March 2026