Digital Minimalism, also known as Digital Detox, is not about giving up technology or pretending the internet and all of our connected devices do not exist. Instead of letting technology control your day, digital minimalism encourages you to use technology as a tool that supports your goals, values, and wellbeing instead of as a crutch.
Technology has become such a part of almost every aspect of our lives. We use it to communicate, for work, to learn, to shop, to entertain ourselves, and also to stay informed. While modern technology offers many benefits, it can also consume more of our time, attention, and energy than we realize, including affecting our mental health.
We have heard about some of the hidden costs of too much technology, which includes reduced physical activity. Physical strain is also a hidden cost. The hours spent staring at screens can contribute to eyestrain, headaches, neck pain, wrist discomfort, and disrupted sleep.
When physical health suffers, mental wellbeing often suffers as well. Social isolation, exposure to negativity, and constant mental alertness are additional issues and concerns. Although technology can connect us with people around the world, it can reduce meaningful face-to-face interactions. Some people find themselves spending more time building an online life than participating in their real-world communities and relationships.
The first step toward digital minimalism is understanding how you currently use technology.
Most smartphones track screen time automatically. If you take a close look at your usage over the past week, you can identify your total daily screen time, the apps you use most often, and how many times you pick up your phone each day.
Take a moment to be honest with yourself. Which apps really add value to your life? Awareness is often the first and most powerful step toward change.
Most smartphones allow you to set daily usage limits for specific apps. Start with some realistic goals rather than a quick, drastic reduction. A small, sustainable change is more effective than an ambitious goal that typically gets abandoned quickly.
Notifications are designed to pull your attention away from whatever you are doing. Consider turning off alerts for apps that are not essential (instructions above). Allow important messages from family, friends, or work when necessary, but try to eliminate interruptions that serve little purpose other than to rope you into automatically checking your phone.
Many people find that switching their phone screen to greyscale makes it less appealing. Without the bright colors and icons, scrolling often becomes less automatic and more intentional.
Additional Steps to Reducing Digital Clutter
- Take a critical look at the apps on your phone. If an app regularly leaves you feeling stressed, distracted, or unhappy, consider deleting it. Remember that deleting an app is not permanent. You can always reinstall it later if you truly need it.
- Move distracting apps off your home screen or remove them from your phone entirely.
- Unsubscribe from newsletters you never read and turn off notifications you do not need. Digital organization is often less about organizing and more about eliminating.
- Pay attention to how different accounts, websites, and content affect your mood.
- Follow people and organizations that educate, inspire, or genuinely entertain you. Unfollow accounts that consistently create stress, anxiety, or negativity.