Digital Minimalism: Live and Work with Intention
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It is no secret that technology permeates almost every aspect of our daily lives. Many of us spend our entire day within arm’s reach of some form of device that can connect us to the internet, put us in touch with loved ones, answer a quick question, or help us find what we need found. While technology is not always necessarily a bad thing (I’m fully aware that you are currently reading this on a blog!), it has an addictive way of sucking our time and energy if we are not intentional about its use. In comes the idea of digital minimalism. In this post you will learn what it is, the benefits of digital minimalism, great recommendations for further reading, free templates to manage technology, and tips on how you can start implementing digital minimalism and take control over technology.
What is digital minimalism?
Oftentimes, when we are engaging in technology it is the opposite of mindful. We pick up our phone to check a message, but then see a notification on social media, then twenty minutes later we’re mindlessly scrolling and are oblivious to the world around us. Digital minimalism is just the opposite. Digital minimalism is mindful engagement with technology that is intentional and focused. Your interactions with your phone are purpose driven, and you are setting up boundaries and being more mindful of what you are doing in order to get back the time you would normally spend scrolling, and are replacing that time with more meaningful tasks. Americans on average spend about three hours a day on their phone, but how much of that time is actually meaningful? Imagine what you could do if you get at least two of those hours back in your day to spend however you like.
Digital minimalism is not a new idea. In 2019, author and computer scientist Cal Newport published his book entitled Digital Minimalism: Choosing a Focused Life in a Noisy World. In his book, he breaks the behind digital minimalism into three main principles: clutter is costly (to both our time and mental load), optimization is important (again this saves both time and stress), and intentionality is satisfying (it gives a sense of control and accomplishment). This is not to say that technology is bad. Rather, it is that through limiting our access and focusing on the technology that can improve our lives rather than distract from it, we are able to use technology with intention to give us more time to live the life we want.
What are the benefits of digital minimalism?
Decreased Stress:
Similar to physical minimalism, the science behind digital minimalism is much the same. (If interested in the science behind clutter and stress, please check out my post on the science here). Mental clutter and constant distraction are intrinsically linked to higher levels of stress and increased levels of cortisol (the stress hormone). Additionally, frequent social media consumers, especially youths, are three times more likely to suffer from depression than non-social media users. While social media in particular can build a sense of community, it can also just as easily cause feelings of isolation and anxiety as well as lead users to hold unrealistic expectations of themselves and others.
Increased Focus and Productivity:
Our full attention is a precious and limited resource, and technology can have a way at eating away our attention and focus. Phones in particular have a way of introducing distraction even when not being used. The average smartphone user gets about 50 notifications from their phone a day. That is 50 opportunities to get off-task. By limiting the amount of notifications and apps usage, you are not only spending less time on your phone, but you are also limiting the number of times that your phone is distracting you while you are trying to focus on other things. This lack of distraction allows you to better focus on the task at hand and be more productive. Higher productivity is another way to free up more time in your day to live with intentionality.
Increased Creativity
Similar to increased focus, less digital clutter and distraction frees up our minds to think more creatively. Deep, creative work is not something that happens quickly. It requires sustained focus and mental energy. By freeing up mental space, you are better able to reach that state of flow and stay in that state for longer periods of time. This can also help to lower stress levels by increasing your dopamine levels through feelings of achievement and creative expression.
How to Practice Digital Minimalism
Start with a Tech Audit
Begin by thinking honestly about the technology use in your life. Some great questions to begin with are:
How many gadgets do you have access to? (Phones, TV, Computer, Smartwatch, etc.)
Which of these are the most distracting for you?
Keep track of all tech use for one typical day. This was super eye opening for me! For example: 7 am- wake up and look at phone- 15 minutes (email, weather, social media)
At the end of the day, reflect on how each tech interaction made you feel.
After completing the audit, look over your reflection and set some boundaries. Common examples of this include:
no phone or tv for the first and last 30 minutes of each day
no phone during dinner
only 40 minutes of social media each day
Other helpful tips
Once you have an idea of your patterns and what boundaries you want to set, use the following set of ideas to more fully embrace digital minimalism.
Turn off notifications to social media or other apps that are distracting for you
Download a call filter to cut down on spam calls
Download an app like “Freedom” or “Session” to aid in blocking unnecessary sites and ads when working
Cut down on digital clutter: delete duplicate files, unused apps, emails, bookmarks, duplicate photos, or other unnecessary materials that cause digital clutter
Don’t charge your phone on the nightstand
Utilize the “Do Not Disturb” capability on your devices when working or enjoying tech-free time
Cultivate off-line hobbies
Spend time going on a walk or exercising without phones or music- practice just being present
Consider completing a 30-day Social Media Detox as referenced in Digital Minimalism.
Key Takeaways
Practicing digital minimalism through intentional use and limitation of technology is not the same as a rejection of all things technology. It is about recognizing the good that technology does for you, and finding ways to leverage technology to allow yourself to live the life you want. By reducing the digital clutter, gaining back time spent consuming digital media, and thinking critically about how different technologies affect you, you are setting up a life where technology works for you, not the other way around. What are your ideas? Leave them as a comment below!
Related Posts:
Embracing Simplicity: A Guide to Minimalistic Living
15 Inspirational Quotes About Minimalism and Intentional Living
Streamlining Your Style: The Allure of Capsule Wardrobes
Sparking Joy at Home: A Deep Dive into the KonMari Cleaning Method
