Our phones and screens vie for our attention constantly. In fact, recent data show the average person spends 4 hours and 37 minutes on their phone every day, often without even realizing it.
Digital minimalism is a mindset and lifestyle that asks: What digital tools truly add value to my life? It encourages us to “intentionally and aggressively clear away low-value digital noise” and focus only on apps, sites, and habits that matter.
By adopting digital minimalism, you can reclaim hours of your life from endless scrolling and refill them with meaningful activities. ##
Continuous phone use and social media can increase stress, interrupt deep work, and even harm sleep. Technology companies design apps to capture your attention (endless feeds, push notifications, etc.), often adding minimal value to your life in return.
Cal Newport, author of Digital Minimalism, points out that because our “attention is scarce and fragile,” we should be careful about what we let online. In practice, cutting down on aimless browsing or frivolous apps can lead to more
Minimize the number of apps and online services you use. If an app isn’t genuinely helpful, remove it.
“avoid wasting your limited time on low-value online activities, and instead focus on the smaller number of activities that return the most value”.
Before installing something or checking an app, ask if it serves a positive purpose (e.g., learning, connecting with close friends) or is just a time sink.
Plan specific times to check email or social media rather than random scrolls. Try limiting social media to 10 minutes in the evening, for example.
Consider a “digital sabbath” day each week with minimal tech use. Spend that day reading, cooking, exercising, or hanging out in person. ##
Practical Digital Minimalism Hacks Turn off non-essential notifications: Every buzz or banner can trigger you to open an app. Disable notifications for apps that aren’t mission-critical (news alerts, games, social feeds).
Keep only important alerts (calls, messages from close family). This simple change breaks the “ping” habit that leads to distracting screen time.
On smartphones, change the display to grayscale. With no color , apps become visually less appealing, helping you lose interest in mindless scrolling.
Keep your phone away during meals, in the bedroom at night, or while talking with friends/family. This enforces mini-breaks and stops unconscious scrolling.
Go through your social media feeds and email newsletters. Unfollow or mute accounts and lists that don’t inspire or inform you.
A leaner feed means less temptation to keep scrolling.
For particularly time-wasting sites (Facebook, Reddit, etc.), use tools or browser extensions that limit your access (e.g., only available 15 minutes per day).
Whenever you feel the urge to check your phone, replace it with something enjoyable offline. For instance, read a chapter of a book, practice a hobby, or step outside for fresh air.
Many people report that stepping back from screens makes them more productive, less stressed, and more present. You’ll likely notice longer spans of focus and more time for creative or fulfilling activities.
As Newport notes, living with less digital clutter has a “significant calming impact”. If you find yourself constantly scrolling for “something new,” digital minimalism can help you replace that habit with something better - like a project you care about, a workout, or quality time with loved ones.
By curating your digital life, you end up embracing technology in a way that truly serves you, rather than letting it steal your time.
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