Are you also finding yourself mindlessly scrolling through social media when you should be working? You’ve probably felt a strange anxiety when you see multiple unread notifications on your phone. But don't you worry.
Digital minimalism could be different for everyone. What works for one might not work for others, and that is fine.
Inspired by Cal Newport’s book, ‘Digital Minimalism: Choosing a Focused Life in a Noisy World, we explore three key principles that work for everyone to support our mental well-being.
What is Digital Minimalism?
Digital Minimalism is a concept that advocates for using technology deliberately rather than
allowing it to overwhelm us. In this digital world, we are constantly bombarded by distractions,
endless notifications, social media feeds, and the pressure to always be available.
The concept of digital minimalism initially gained traction through the work of Cal Newport. He is
a professor of computer science at Georgetown University. He has been promoting the concept
of digital minimalism for almost 20 years.
As people find it harder to manage the ups and downs of digital life, the term he came up with is
becoming more popular.
How Does Digital Minimalism Work?
There are three key principles to achieve digital minimalism in personal or professional life,
given by Cal Newport, which we’ll explore in this guide.
Principle of Value: Embracing Quality Over Quantity
Newport argues that the apps and platforms we use should have a clear purpose and help us. If
an app is just a distraction, we should remove it. Keeping only the most useful apps simplifies
our digital life, reduces stress, and lets us stay focused.
Principle of Intentionality: Be Smart About Your Screen Time
Newport advocates for an intentional use of technology: Do I need to use my phone now, or am
I using it to kill my time? Instead of mindlessly scrolling through social media, we should
approach digital tools with purpose. This intentionality helps us to keep our minds clear, avoid
stress, and stop wasting energy on unneeded apps.
Principle of Solitude: Take a Break from Screens and Be with Yourself
In this digital world that constantly demands our attention, Newport reminds us how valuable it is
to spend time alone, stay away from phones and devices.
Digital minimalism encourages us to pursue self-discovery and offline activities. It promotes a
healthier relationship with technology.
Benefits of Digital Minimalism
Digital Minimalism offers numerous benefits, such as the following:
- Improve focus and productivity
- Reduce Stress and Mental Overload
- Improve Sleep Quality
- Increase Presence of Mind and Mindfulness
- Greater Life Satisfaction
- Improved Self-Awareness
- More Mindful Use of Technology
In essence, digital minimalism is not about cutting off technology entirely, but about building a
healthy and intentional relationship with it, which leads to a more fulfilling and balanced life.
Steps to Become a Digital Minimalist
Adopting digital minimalism does not require intense steps and changes, but rather a
commitment to mindful technology use. We have many effortless options for practising
"detoxing" strategies to implement in our lives. Here are several of the best actionable steps to
help you get started:
- Keep Mornings Quiet: In the morning, when you look at your phone first thing, you are focused on what your phone says is most urgent—not what matters most to you. Adopting the habit of starting the day with quiet and stillness instead of screen time can help you stay focused and mindful throughout the day.
- Make Yourself Less Available: Let's take a look at the idea that you have to be available to everyone all the time. If your phone frequently takes priority over the person you’re with, they may start questioning their importance to you. Keep in mind that you have no obligation to be constantly on call.
- Consolidate Texting: Instead of responding to text messages as you receive them, consolidate your texting. Keep your phone in Do Not Disturb mode by default, and create a schedule of specific times for texting where you review and respond to previously received texts. You may choose to text back and forth for a few minutes.
- Control Your Social Media, Don’t Let it Control You: Make a schedule to limit the amount of time you spend on social media. For example, you might check it for thirty minutes in the evening three times a week, or for ten minutes a day after lunch. You will be amazed at how much more free time you have.
- Spend Time on Meaningful and Enjoyable Activities: Use your spare time to engage in meaningful activities that can be beneficial in a fast world. Learn a new skill or take a walk. While rest and play refuel our creativity and capacity for work.
Final Thoughts:
Practicing Digital Minimalism allows our smartphones to work for us, supporting our best life
instead of distracting us from it. Once you begin applying these principles and the small steps
we discussed—even just once a week, you’ll likely notice a big difference. After trying it a few
times, you’ll start looking forward to your next break.