Instagram: Power, illusions, and vigilance
Instagram: Between Inspiration and Influence
Instagram is an open window to creativity and the world, a space where we discover breathtaking landscapes, new ideas, and inspiring experiences. From travel to art, well-being to learning, it enriches our daily lives and connects us to an infinite array of captivating content.
Yet behind this visual immersion, the algorithm subtly takes hold: it relentlessly captures our attention, promoting endless scrolling that unconsciously drives social comparison. The staged lives appear ideal, and self-esteem can suffer in the face of this illusion of perfection.
Taking a step back becomes essential. Chosen solitude and disconnection allow us to regain balance, refocusing our attention on the present moment. By using Instagram more consciously, it can once again become a source of inspiration rather than a distorted mirror of our own realities.
Instagram: A fascinating and essential tool
The bluish glow of the screen lights up your still-sleepy face. With just a few swipes on Instagram, you are transported: here, the latest works of a talented illustrator; there, snapshots of a trekker deep in the Himalayas; further on, a vegetarian chef’s cooking tips in a story. Instagram has become much more than a mere pastime—it is an immersive window into global creativity, a communication hub, and even an informal classroom. Every photo, every video tells a story, and through this visual medium, emotions are often communicated more effectively than with long speeches.
You come across a home décor trick from a stranger on the other side of the world, find yourself learning a new yoga pose from an online instructor’s tutorial, or follow the news live as it is commented on by “journalists” or independent influencers. With its language of images and videos, Instagram connects us instantly—a true revolution in everyday communication.
This revolution extends to education and discovery as well. Teachers share scientific experiments in video format, historians simplify complex knowledge with clear infographics, and students from around the world exchange study tips and revision notes under the hashtag #Studygram. A simple search can lead you to a community of astronomy enthusiasts deciphering the mysteries of the universe or to a group learning a foreign language together by posting a new word every day. Learning becomes fun and participatory.
In terms of culture and travel, Instagram once again broadens our horizons. Before even boarding a plane, we can virtually explore the souks of Marrakech through an immersive reel, admire the sunrise over Bali’s rice fields via a friend’s story, or follow the travel diary of a van-lifer crossing the Americas. The platform is filled with these shared slices of the world that spark our curiosity and inspire our next adventures.
Well-being is also a major theme: many find motivation and advice for a healthier life here. Fitness coaches offer daily workout challenges, psychologists explain mental health concepts in accessible ways, and body-positive accounts remind everyone of their right to love their body as it is. Never before has a social media platform blended creativity, communication, and education so seamlessly. To such an extent that it is now difficult to imagine life without this digital mosaic woven into our morning routines and coffee breaks.
Yet, as we marvel at these endless possibilities, a subtle unease begins to creep in. Instagram has embedded itself everywhere—from moments of boredom to life’s major events—making it indispensable, yes, but also a double-edged sword. Behind the dazzling filters and inspiring stories lies another, more troubling reality of our digital landscape.
The other side of the coin: The hidden reality of the digital world
It’s past 11 PM. Across the room, the dim glow of the bedside lamp struggles to compete with the brightness of your phone. You had promised yourself to take just a quick look at Instagram, yet an hour has passed, almost without you realizing it. This all-too-familiar scenario highlights the subtle grip of the algorithm. Designed to capture attention, it endlessly lines up content, predicting what might keep you engaged. One amusing video leads to another, then a suggested account catches your curiosity, and suddenly, you find yourself in an endless scroll.
The app is a master at monopolizing our time—notifications carefully timed like rewards, an infinite feed that eliminates friction, and that small dopamine hit we feel with every ❤ on our posts. It becomes increasingly difficult to put the phone down. Pierre, 29, knows this all too well: he only intended to reply to a message but found himself sucked into humorous reels, scrolling far longer than he should have. This attention-capturing design is no accident; it is the hidden face of the product. Our attention span is the currency, and Instagram’s algorithm knows how to monetize it better than anyone.
Beyond the stolen time, what impact does this have on our minds? Through the lens of Instagram, other people’s lives appear as an endless photo-novel with enhanced colors. The platform stands out from others because of its emphasis on visuals—polished photos, perfectly formatted videos—enhanced by an array of filters and editing apps. Inevitably, everything appears more beautiful than reality.
We curate our lives for a post, showing only the most photogenic and flattering moments. And as we scroll through others’ feeds, social comparison creeps in. You’re at home on a rainy Sunday, lounging in your pajamas, casually watching stories. One shows a perfect couple having breakfast in bed at a luxury hotel, another features a bronzed influencer posing on a dream beach. Within seconds, your own life seems dull in comparison. What am I doing wrong for my life not to look like an Instagram feed?—your brain wonders subconsciously.
This reflex is universal. By constantly comparing ourselves to curated and edited realities, self-esteem can take a hit. Studies confirm this: intensive Instagram use, especially among young people, is linked to increased insecurity, body image issues, and even eating disorders. The golden fictions we consume end up eroding our confidence in the reality of our own lives.
Even the company’s internal reports acknowledge this. Recently leaked documents revealed that Instagram can be “toxic” for teenage girls, fueling insecurities and anxiety.
Instagram, fascinating and indispensable, is also an ecosystem that demands awareness and vigilance. To truly benefit from its creative and educational potential without falling into its traps, we must learn to use it with mindfulness—consciously navigating its inspiring yet carefully crafted illusions.
It becomes clear why, after an evening spent scrolling through perfect silhouettes and filtered faces, we close the App with a heavy heart. Psychology takes a hit. Anxiety over not measuring up, the fear of missing out if we disconnect (the infamous FOMO), sleep disturbances from staring at screens late at night—the hidden side of the digital world is all too real. By diving too deeply into this parallel universe, meticulously curated for performance and appearance, we risk losing touch with who we truly are. This realization begs the question: how do we regain control?
The importance of solitude and disconnection
One morning, you decide to leave your phone in airplane mode on the living room table and go for a walk—alone, without any specific goal. The first few steps, a slight sense of withdrawal nags at you—no music in your ears, no feed to mindlessly scroll through. But gradually, your senses sharpen again. The real world extends its arms to you: the rustling wind in the leaves, the crunch of your footsteps on the path—you are with yourself. As you walk in solitude, your mind begins to wander, free from the constant barrage of stimuli. Ideas emerge out of nowhere. A forgotten emotion resurfaces, finally given the time to be acknowledged. You become aware of your breath, the rhythm of your heartbeat aligning with your steps. This moment alone with yourself grounds you in the present in a way no scrolling feed ever could.
Why have such moments become so rare? In our hyperconnected lives, solitude has a bad reputation. It is associated with boredom or sadness, yet it can be a true luxury for the mind. Granting ourselves periods without interaction is a gift to our brain—a chance to rest, process information, and cultivate introspection. Solitude is essential for mental balance: it allows us to gain perspective, understand ourselves better, and foster creativity without the noise of external influences.
As we often highlight in our articles, nature is a powerful ally in this quest for disconnection.
“In the rustling of leaves, the murmur of rivers, and the whisper of the wind, nature invites us into deep solitude—where we can reconnect with ourselves. Solitude in nature is not an escape, but an exploration, a way to rediscover a silence that has become rare in modern life.”
The benefits of such retreats are tangible: science has shown that walking in a forest reduces stress, that breathing in ocean air revitalizes the mind, and that gazing at mountains (in real life! 😊) simply feels… good. It’s no surprise that in Japan, the practice of shinrin-yoku—”forest bathing”—is prescribed for its calming effects, or that in Finland, many people isolate themselves in a cabin deep in the woods each year to recentre themselves. (Just thinking about it makes me want to do it!)
Incorporating solitude into our connected lives means learning to unplug to better reconnect with what truly matters. This can be done through small rituals: savoring a morning coffee in silence while gazing out the window instead of checking the news feed, running without music to listen to your breath, or simply sitting alone in a park, observing the world’s quiet ballet.
At first, these moments may feel unsettling—there is an almost eerie void left by the absence of notifications. But soon enough, that void is filled with something else: reflection, imagination, simple rest. Chosen solitude becomes a tool for personal reconnection.
Hermity encourages precisely this practice by offering immersive experiences in nature, short retreats to reconnect with silence, and daily exercises in digital detox at home. Embracing these approaches means rediscovering that being alone is not deprivation, but enrichment. It is the chance to cultivate a healthier perspective on oneself and the world—without the filters and the likes.
After all, how can we hear our own inner voice if it is constantly drowned out by the noise of the digital world?
Towards a more conscious digital consumption
Returning from a solitary walk, smiling with a clear mind, proves that we already have the resources within us to reclaim our relationship with technology rather than being enslaved by it.
So, how do we find a healthier balance with Instagram? Instead of deleting the app and retreating into the wilderness (a radical yet unrealistic solution for most of us, let’s be honest!), the goal is to establish a more mindful relationship—through simple, conscious actions.
First, learning to put the phone down from time to time, without anxiety. Why not introduce screen-free days—perhaps every Sunday—to reconnect with the physical world, with oneself, with loved ones, with pets? (My dog sometimes whimpers when I pay more attention to my phone than to him, his eyes full of confusion: “Why don’t you want to go outside and play, run, and enjoy the fresh air with me?”)
Many who have tried voluntary breaks from social media report feeling immensely better. One study even showed that adults addicted to social networks, after just one week of going “cold turkey,” experienced reduced depression and anxiety. The same study found that when they returned online, they naturally reduced their screen time—proof that a digital detox can help reset our habits.
Ultimately, the challenge is not to reject technology, but to use it with awareness. To let it inspire us, without letting it dictate how we perceive ourselves and our lives.
There are countless ways to use Instagram in moderation without losing its benefits. For instance, setting specific times during the day to check the app instead of reaching for it constantly can help. In the evening, swapping the last half-hour of scrolling for a few pages of reading or journaling can calm the mind in a different way. Some people even establish “digital retreats”—a weekend per month spent in nature without any connection, or simply an evening per week in airplane mode to take a break. You can also disable unnecessary notifications, limit exposure to accounts that encourage toxic comparison, and prioritize those that genuinely inspire you. By practicing this kind of media diet, you can rediscover the joy of slowness and presence, without denying the richness of the digital world.
Try a screen-free day: Use the time to complete that dusty puzzle or cook a complex recipe. You’ll see—the world won’t collapse, and your phone will be right where you left it, patiently waiting.
Rediscover offline activities: Read a novel, go swimming, draw, or keep a handwritten journal. Anything that brings you joy without a screen will strengthen your ability to rely less on social media.
Set a nightly “disconnection” time: For example, no phone use after 9 PM. Following this ritual, even just a few nights a week, improves sleep and frees up time for yourself (and perhaps even for the solitude we discussed earlier!).
Consider a digital retreat: This could be a weekend in a place without WiFi, or even a simple hike without bringing your phone. These network-free moments often feel like a breath of fresh air for the mind.
The goal isn’t to demonize Instagram or regress to the Stone Age—it’s about using social media as a tool, not letting it use us. Many of us feel the need to take back control. Instagram can still provide inspiration, entertainment, and learning opportunities, as long as you decide when and how to engage. Reclaiming your power as a user means no longer opening the app by reflex but by choice, scrolling with awareness of time passing, and knowing when to stop when comparison or anxiety starts creeping in. By setting these limits, we gradually transform our relationship with digital consumption.
Lastly, don’t hesitate to embrace the joy of missing out—JOMO, the playful antidote to FOMO. Not seeing every story, not keeping up with every trend, isn’t a tragedy—it’s often a relief. While others get caught up in yet another online controversy, you might be gazing at a starry sky, journaling your thoughts, or laughing with a friend in real life. And when you return to Instagram, you’ll do so with a calmer, more selective perspective.
Instagram is now part of our lives, and pretending to completely disengage would be unrealistic. But between the wonders it offers and the traps it sets, there is a path of balance to be found. Each person traces this path in their own way—by rediscovering grounding solitude, regulating screen time, and remembering that behind every perfect photo lies a more nuanced reality. By learning to browse Instagram as one would flip through a beautiful magazine, without being consumed by it. This way, the digital world becomes a space for enrichment rather than enslavement.
At the end of this exploration, one question remains—personal and essential: What is your relationship with Instagram? Maybe it’s time to take a deep breath, close the app for a moment, and explore what’s happening within you, away from the screen. You’ll return later, feeling a little lighter, a little freer—ready to make Instagram not a rival to your well-being, but a tool at your service, just one among many in the rich palette of your life.
I invite you to explore a few Hermity articles—you may find inspiration that helps you unwind and stay grounded in the real world.
