We live in a world where technology, screens, and constant notifications throughout the day seem unavoidable. Being available 24/7 can lead us to build up stress and overwhelm with no time to be able to shut off from the world. Digital minimalism doesn’t require us to boycott technology completely but just become aware of how we use our devices in order for them to benefit us instead of becoming a chore. Simplifying your digital world has so many benefits including more peace, focus, and happiness in your life. Now who wouldn’t want that?
What is Digital Minimalism?
Using digital minimalism allows you to create a lifestyle where you intentionally choose how and when to use technology. It’s easy to check our phones every 5 minutes which can lead to us impulsively scrolling for the next 20 minutes. These distractions not only break our focus and flow of what we are doing at the time but also waste hours of our day without even realising it. Technology isn’t all bad and using digital minimalism we can take back the reins on how we want to use our tech.
Why It Matters
Reducing our screen time and becoming intentional with our usage really impacts our mental health and can help reduce both anxiety and overwhelm by making a few small changes. Living our lives in the digital world leaves us with less time to focus on ourselves and what we want to achieve in life. When you reduce your screen time, you’ll instantly have more time for productivity and personal growth. Becoming more present in the moment without constant pings and vibrations will allow your brain to be less overstimulated and allow you to create stronger real-life connections. Plus, to nobody’s surprise, reducing screen time improves sleep and the quality of your sleep which also in turn leads to a more positive, happy mindset the next day.
Signs You Might Need a Digital Declutter
Spending too much time on your devices can lead to a multitude of negative emotions including feeling anxious or guilty after spending time online—especially if you spend long periods of time online. One of the major signs you may need to add a touch of digital minimalism into your life is if you check your phone constantly without thinking. This stops you from being present with the people in real life around you. Not only does it negatively impact your loved ones but also makes your life much harder by having scattered, unfocused thoughts constantly throughout the day. Another symptom that shows you should re-evaluate your tech time is when you constantly feel your phone vibrate or have a strong urge to check it even though nothing has actually happened on it.
How to Practice Digital Minimalism
1. Audit Your Digital Life
Spend some time looking back over your screen time for the past few weeks to give you an accurate view of how much time you’re actually spending on it. If you had to guess your average screen time, most people would be shocked at their results. Often when checking these stats, you can see your most used apps. Consider removing or deciding on how much time you actually want to be spending on these if you were to be intentional with your time.
2. Set Healthy Tech Boundaries
Creating space for the life you want requires intention. Phones and technology are designed to be addicting so breaking habits you’ve built for years can be really hard. Start small by turning off all unessential notifications—you don’t need to be distracted to know some kid from high school has posted a photo. You can also try using do-not-disturb modes at certain times of the day. Creating zones where you can’t use your phone or creating a space where you keep your phone instead of constantly in your hand will make it 10 times easier to spend less time on it. We know digital minimalism isn’t about completely going cold turkey, so set times where you allow yourself to use your device and go on social media (or whatever it is that’s got you hooked), but be intentional with the time and don’t feel guilty for this.
3. Clean Up Digital Clutter
It’s super easy for clutter to get out of hand in the digital world, so although it may seem counterintuitive to spend time on your device to do these next steps, they are so worth it and will make your technology experience much more enjoyable. Start simple and delete any unused apps, junk emails, old texts or phone numbers. Once you’ve done this, organise your desktop or phone screen in a way that supports the person you want to become. Moving your social media icons around can help break the impulsive click to Instagram you weren’t even aware of—and whilst you’re there on social media, unfollow or mute accounts that make you feel any kind of negative emotion.
4. Use Tech with Intention
Every time you pick up your phone, think about why you are doing it. Did you even mean to or is it just habit? Mindless scrolling is one of the biggest problems we face with our tech. Social media is designed to be incredibly addictive. Watch The Social Dilemma if you’ve not yet seen it. By getting on top of this, you can free up so much time and also regulate your emotions much better. During a 10-minute doom scrolling session, you can feel happiness, sadness, anger, jealousy, and everything in between. Our brains aren’t developed enough for this kind of rollercoaster of emotions and it can quickly lead to us feeling overwhelmed. Using your tech can be useful for certain things, so try to take note of how you feel when spending your time on different apps and platforms.
5. Replace Screen Time with Soul Time
Every time we’re bored, our phone comes to the rescue, providing hours of entertainment while racking up that screen time. Try to see if you can spend more time doing hobbies you love. This doesn’t need to be anything fancy. Reading or creating art are both great options that fill your time with a much more rewarding habit. Taking time for your mind to rest and unwind away from our devices allows us to prioritise our peace and reduce our need to be constantly consumed in other people’s lives (often, may I add, who we don’t even know).
7-Day Digital Detox Challenge
Day 1: Delete 5 apps you don’t use
Day 2: Unfollow 10 accounts that drain your energy
Day 3: No screens 1 hour before bed
Day 4: Organise your phone screen or desktop
Day 5: Journal how you feel without your phone for 1 hour
Day 6: Unsubscribe from 10 junk emails
Day 7: Have a screen-free morning or evening
You don’t have to give up technology to embrace digital minimalism, just be intentional about what you want from your devices and make it work for you. Even just taking small, consistent changes can lead to big rewards. Reclaim your time, create peace, and live a more simple, meaningful life by embracing digital minimalism.