5 Step Method For Teenagers to Wean Off Social Media

In this new podcast, Dr. Jordan interviews Gabriela Nguyen, founder of Appstinent, about her 5D Step Method to wean off social media.

Despite teens’ fears of losing friends, this process encourages them to replace social media with meaningful activities, including alternative ways to stay connected via phone calls, video calls, and texts, as well as more in-person connections.

5D Method: Decrease, Deactivate, Delete, Downgrade, & Depart

Prepare

• Journal your deepest fears about quitting social media.
• Identify your ultimate reason for leaving.
• List realistic daily activities to replace social media.
• Recognize that campers don’t miss their phones when replaced with real connections and fun.
• Write down the most important people in your life.

Decrease

• Unfollow ALL “junk” accounts—gossip pages, news stations, your ex—anything that negatively affects you or steals your time.
• Remove social media apps from your phone and laptop. Only access them via your laptop browser without saving your password.
• Turn off all non-urgent notifications.
• Increase real-world engagement using your list of analog activities.
• Prioritize close family and friends—schedule phone calls and meet-ups.
• Stop multitasking—be present and take more time for what you're already doing.

Deactivate

• Once you notice your social media use decreasing (this may take weeks or months), deactivate the account you use the least.
• Major platforms provide a 30-day window before permanent deletion.
• During this time, continue increasing real-world engagement.

Delete

• After 30 days, your account will automatically be deleted.
• Repeat the Deactivate and Delete steps until all accounts are gone.
• Do not rush the process—allow yourself time to adjust.

Downgrade

• If possible, switch to a “transition device” that is less advanced than a smartphone but more functional than a basic flip phone.
• A device like the Cat S22 has a small, slow display that discourages excessive phone use.

Depart

• By now, you are months or even a year into your journey.