This is a guest post from Leslie Watson of Less Haste And Less Waste.
Four months after reading Digital Minimalism by Cal Newport, I thought I had analog living all figured out. I spent two uncomfortable weeks detoxing from my standard American smartphone addiction until my tech cravings subsided. I was keeping so busy offline that I seldom missed my phone. Soon I was averaging just 62 minutes a day on my mobile phone, compared to the United States norm, and my own history, of three to five hours daily.
My husband and I share a computer and don’t have a television, so my cellphone is often my only screen. Reducing my smartphone use did more than just free up two to four hours a day; I was less distractible and more energetic too. My relationships improved when I stopped phubbing family and friends. Some of them even volunteered to put their phones away during our in-person visits as well.
I felt like a digital minimalism success story before quarantine, but as my schedule emptied my screen-free convictions faltered. According to Instagram, the rest of the world was using their time windfalls to bake bread and plant vegetable gardens, but I was glued to news headlines and Netflix.
Apparently, I wasn’t the only one hooked on digital bait when the future grew more unpredictable. TV consumption reached staggering levels during the coronavirus crisis. Video game sales were record breaking as well.
In fact, I finally recognized the severity of my own personal tech relapse when my vision went blurry from playing too many rounds of My Little Pony Bubble Blast.
Hitting rock bottom with my unicorns and alicorns left me feeling counterproductive and lethargic. Relieving unfamiliar stressors with digital entertainment had been comforting at first but several weeks of excessive screen time sapped my motivation for any greater purpose.
Ready for healthier habits, I resolved to get back in control of my tech use once and for all.
The most important lesson I learned during my second digital detox is that in-the-moment willpower is fickle. Mastering digital minimalism is all about setting yourself up for success in advance so you won’t need to rely solely on willpower.
I also discovered the importance of modifying screen time strategies and goals during major life changes. Knowing several techniques ahead of time allows for a more seamless transition.
Here’s a playbook of the eight practices I’ve found most effective in reducing my screen time:
1) Build a support system
Speaking up is the first step to normalizing a screen-free lifestyle. I’m growing more comfortable talking about my need to unplug. By bringing up the issue, I’ve learned that my entire social circle is experiencing digital overwhelm too. Once we broke the stigma, we were able to help each other stay on track. The best part was setting new standards for response times; nobody feels guilty for waiting until it’s convenient to reply to texts and emails.
2) Replace some technology with analog alternatives
Using a smartphone to update my calendar or grocery list often led to wasting time on other apps. I avoid that temptation now by using a paper notebook for planning and list making.
3) Turn off most notifications
Phone calls and text messages are the only phone features I allow notifications from. I check email and other apps at my convenience instead of reacting every time a notification appears.
4) Use Do Not Disturb mode
From 9pm to 6am every day my phone is in automated Do Not Disturb mode. I also turn on Do Not Disturb manually while I’m working or driving. In case of emergencies, I allow text message overrides from anyone on my contact list who types “urgent.”
5) Unsubscribe and unfollow
It was easy to decide which blogs, newsletters, and social media accounts to leave behind once I started considering how much I’d be willing to pay for their updates. Any content that I wouldn’t spend money on isn’t worth my time either.
6) Dock your phone
Portability makes our devices even more addictive. I used to carry my smartphone around in my pocket even when I was at home. Now I keep devices near the garage door. When I get an urge to use my phone, I’m forced to pause and decide if I want to walk across the house to collect it.
7) Time-block online activities
Scheduling specific time slots for all nonessential tech use makes both my online and offline time more focused. When I think of an optional online task, I write it down as a reminder for later instead of grabbing my phone right away.
8) Set personalized conditions for addictive apps
Some digital minimalists have resolved to only watch Netflix with family or friends. Others won’t use social media until chores are finished. The biggest game changer for me was creating a smartphone folder labeled “bike.” Apps in that folder are only options if I’m riding my stationary bike.
My quarantine experience taught me to abandon all-or-nothing thinking about technology. I now have the tools to maintain a screen-life balance even in difficult circumstances. Time for higher priorities plus a calm, focused state of mind have been my rewards for practicing digital minimalism.
I hope the eight strategies above will help you accomplish your goals as well.
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Leslie Watson is an eco-minimalist from the West Coast, USA where she works as an elementary school teaching assistant. She shares her articles on Linktree. You can also find her on Instagram.
Thanks so much for sharing thus!
I read Cal’s book earlier this year, then did a 40 day digital detox over orthodox lent where I only used my laptop to check email and social media (Facebook for group activities for my homeschooled mostly) and went back to a flip phone and iPod nano for my audiobooks. I even did an interstate road trip with my son at this time and it was so great to use the old map book, and know these things are still possible.
I love mythology and listened to a book by mythologist Martin Shaw called Smoke Hole in which he describes a kingdom bewitched by a spyglass through which one can know everything in the world. It really spoke to my soul, and i highly recommend.
This time changed so many of my habits and was a great success.
I read many books, I learned to darn, and had many conversations. I I realised the specific things I missed my smartphone for- (camera and ability to email or text a photo and my podcasts and audiobooks were the biggest).
I still choose to call people over texting for things more than a few words.
I use do not disturb and have gotten rid of notifications aside from phone and text.
I deleted hundreds of apps, pages and acquaintances off my fb so there’s less feed to be tempted by.
I’ve slowly slid back into a bit of doom scrolling recently though – I need to take charge of that. The phone I have crazily I can’t completely delete the fb app from, so it’s always there to tempt me, like that’s where I found your article haha. I’ve been able to time block it to morning and evening, so that’s still better than before. Im going to try your docking idea, and I might need to make myself a new profile just to use for the necessary groups and events I run, and log out of the other on my phone.
My ideal situation I think would be to take the sim out of my smartphone and have a flip phone that I can hotspot to it.
Sadly there’s no dumb phone that will work this way with my carrier at this time, but it’s on my mind for sure.
Thanks for the inspiration and ideas!
I’m keen to read his other book “the end of email” too.
This post is so helpful and provides a lot of practical ways to not stick with the phone all the time. thank you!;)
Amy,
I’m happy you found it helpful! :)
I am using the “Do Not Disturb” on my cell phone from 8 pm to 6 am. I love this idea to close out my digital to clear my mind and heart space. Thanks so much for all the articles.
Belina,
I’m glad that scheduled Do Not Disturb time is working well for you also! :)
Great article.
I make sure that in the apps I have I go to settings and choose to get absolutely no notifications. Instead I’ll manually go and check whenever that time comes for me to check. So number 3 rings for me.
With social media I go on and off. I only use Instagram. Usually to keep up with family. Sometimes I’ll delete the app, when I feel like I’m spending too much time on it, and not using it for family connection. Then after some time I’ll reinstall it. When I do, I hardly spend time in it. Then again when I start spending too much time, I’ll delete it.
Instead of do not disturb, I’ll put my phone on silent. Not sure if that works the same. I’ve never used the do not disturb setting. But it works for me.
Great tips!
Thanks, Kari. :)
I’m glad turning off notifications works well for you too.
I tend to go back and forth with social media use as well.
On my phone, Silent mode turns off sound but not vibrations and lights whereas Do Not Disturb stops all 3.
Enjoy your weekend.
Leslie, how kind of you to respond to comments, thank you!
I’m trying to come to terms with a phone game addiction myself, so thanks for saying all that out loud.
Question: What does “during major life changes” mean in this quote? – “I also discovered the importance of modifying screen time strategies and goals during major life changes. Knowing several techniques ahead of time allows for a more seamless transition.”
Thanks, Leslie.
Hi Jill,
Phone games are so addictive!
Major life changes include events that greatly impact our schedules and stress levels. Two examples are starting a new job and being quarantined during a pandemic.
Have a great day.
There is a good book out called “How to Make Disease Disappear”
by Dr. Rangan Chatterjee. He has a chapter called “The Screen- Free Sabbath. It begins by saying “Every Sunday turn off your Screens and Live your Day Offline”. Pretty Radical? He is spot on as he writes “Studies suggest that humans spend as much as 40
percent of our speech time informing others about our own subjective experiences. It’s believed that doing this fires up neural pathways associated with reward and activates addiction centers in the brain such as the nucleus accumbens”. He goes on to talk about how you can reset your relationship with electronic media. His hope is that you question your current usage, how much of it is what you have chosen and how much of it has chose you. He has created a 7 day digital detox.
My younger sister gave me a copy but you also might find it at your local library. I recommend it for everyone tuning in here.
I received from a friend a book with the title “Unplug” and seemingly it suggests the same idea of “detoxification for “techno mania””
Sarah,
Sounds like a good read! :)
Maria,
That sounds like an excellent book! I had no idea we spent 40% of our speech time that way.
Netflix does have a lot of crap for viewing but they do have some very good documentaries.
It comes down to the choices we make in life. Do I want the world wide web to control me or do I control how much time I spend on it.
Maria,
Right on. It can be a real challenge to make healthy choices among so many temptations but with some well-planned strategies it’s a lot easier to resist.
Thanks for the article.
I have been using #3 and #5 with great effect.
It really helps gain some free time and productive time blocks to accomplish other more valuable tasks.
Otherwise, scrolling feeds on phone (especially social media apps) can be a vortex sucking time like a black hole.
Hi Raghav,
I’m happy those techniques work well for you.
The scrolling vortex is tough to resist!
I created a list of satisfying things I could do instead of mindless tv and my phone. For me, adding suggestions is better than limits. Taking things away sets me up for a depravity mindset. Having this list reminds me in the moment of more satisfying options.
Mindy,
Your list is a great idea!
What a valuable article! I know that so many, including myself can relate to this and be helped tremendously by following these clear, concise steps to digital minimalizing in our lives and gaining more energy, productivity and satisfaction with our lives! Much thanks!
I find it a real pity that people equate Netflix and tv time with that on digital devices to learn, become informed and inspired, and to stay in contact with friends and family. There is such a wealth of fantastic apps that help with everything from meditation to healthy cooking, to time management, and project planning. Never have we had the world’s collective information at our fingertips before, the ability to take any college class, learn any skill—or to connect with almost anyone on the planet to learn and share ideas. The opportunity to stay in close contact with friends and family around the globe is just awe-inspiring.
How shortsighted it is to waste time on tv news and Netflix and then complain about digital devices.
Hi K,
Technology can be wonderful and the apps you mentioned sound like valuable additions to a screen-life balance. Unfortunately, many of us struggle to maintain healthy ratios of online and offline experiences, especially during crisis situations like this pandemic. Hopefully some of the tips in this article will be helpful to others like me who want to reduce time spent on digital entertainment in order to focus on other priorities.
Peggy,
Thank you for brightening my day; I’m so glad you found the article beneficial!
Thanks for the article. It has taken me almost all of these months from March until now to realize that my plans don’t work! That my daily plans to get things done are so easily interrupted by emails and other online digital activities. The most useful thing that I have recently done that has changed my planning and scheduling and helped me to actually get more (important) work done, is starting that analog paper list as described by author Leslie. My list is re-evaluated and reprioritized daily. And I also like the strategy of tracking the amount of time spent online with the goal of minimizing it. Just knowing that I am tracking it helps me to reduce the amount of time online. Kind of like dieting.
Lily,
:) Isn’t paper planning great? Your tracking strategy is super smart too.
I personally don’t hook up with social media. At my age a flip phone and email is sufficient to feel connected. I did go on a chat line years ago on Simple Living, covering a wide range of issues from Religion to Politics, Frugality to Food. I really loved the interaction with other like minded folks who for the most part were searching for a more simple, purposeful life.
So I do enjoy these comments from other people, a we all have something to contribute.
I don’t do social media either. I am happily under the radar!
That’s awesome, Judy! :)
Maria,
Those are terrific ways to stay connected! :)
I like the idea of docking the phone! I have started doing this recently. Works great… otherwise it turns into a “time-waster” for me.
Judy,
I’m glad docking the phone has been helpful for you too!