Digital Minimalism: A Path to Mental Clarity

In this day and age, almost nobody is free from having a digital presence. We’re expected to be connected digitally at work and home. This has come with many conveniences and benefits but also with drawbacks, including increased stress and anxiety.

Digital minimalism is a new trend encouraging people to be more mindful of their digital habits. Instead of being overwhelmed with notifications and a never-ending feed, digital minimalism can help you use your devices as tools for simplification and efficiency.
Here’s information about this trend and how to use it in your own life.

Understanding digital minimalism

You’ve probably heard of minimalism or the philosophy that “less is more.” The minimalism trend has gained traction in various areas, including fashion, home design, finances, consumer choices (shopping), and more.

Digital minimalism is the idea that the simpler our digital lives are, the better. Cal Newport coined the term in a book of the same name in 2019, but the philosophy of simplifying and reducing technology use was around long before then.

Just like people who apply minimalism in their buying habits buy fewer things that are more meaningful to them, people who subscribe to digital minimalism use their technology time intentionally to bring them happiness, not stress. Digital minimalism is about taking a more mindful approach to using technology, which can prevent people from becoming overloaded with the pressure of notifications and constant connection.

Using digital minimalism principles can help you “declutter” your tech use and devices and limit the negative impact that social media and technology have on your overall mental health.

Why is digital minimalism important?

Whether you call it digital minimalism or something else, reports make it clear we could all use a break from our devices. According to recent surveys, most Americans check their phones within 10 minutes of waking up^[1]. The average U.S. adult spends over 4 hours on their phones daily, and teenagers spend over 8 hours a day – the equivalent of a 40-hour work week^[2].

Technology and cell phone addiction haven’t yet been officially defined in the Diagnostic and Statistical Manual of Mental Disorders (DSM), so it’s been difficult to measure precisely how many people might be addicted to their devices. According to one study, over 60% of young adult participants showed signs of cell phone addiction^[3]. In another survey, over half of all Americans reported they believed they were addicted to their phones^[1].

Unfortunately, emerging research has shown the extensive amount of time most of us spend on our phones is harmful to our overall mental health. For example, increased social media use has been linked with a higher risk for mental health problems like depression, anxiety, and body dysmorphia.

This isn’t to say technology is all bad; smartphones have many benefits, including staying in touch with loved ones who may live far away. However, digital minimalism can help us break our addiction to our devices and lead more intentional and mindful lives.

Benefits of digital minimalism

Digital minimalism can benefit a wide range of people, from executives who find it challenging to step away from their devices after work to teens who may be spending too much time scrolling social media.

Some of the specific benefits of adopting digital minimalism include:

Reduced stress and anxiety

Given the amount of time most people spend on their devices, you’d think technology would bring them relaxation and joy. Unfortunately, this isn’t the case—even though technology increases our overall stress levels, we can’t seem to break away.

Practicing digital minimalism can help you identify the parts of technology that bring you joy while eliminating (or limiting) the parts that increase stress. You can also reduce digital clutter and manage notifications for a more seamless digital experience. This can lead to lower levels of stress and anxiety in your life.

One study showed people who took just a seven-day break from social media apps experienced greater overall mental health and less anxiety^[4].

Increased productivity

Digital minimalism can enhance productivity by limiting distractions and allowing you to focus more deeply on your work and other meaningful things. When you unlock your phone, you may be bombarded with apps, notifications, and other distractions that impede your productivity. With digital minimalism, you can streamline these processes and make it easier to stay focused and productive.

More leisure time

Again, the average American adult spends over 4 hours daily on their digital devices. If you could get that time back, what could you do? Think about all the hobbies and interests you’ve felt you didn’t have time to pursue. Digital minimalism can reduce the time you spend on your phone so you can use it for activities that are meaningful to you.

Better relationships

“Phubbing,” or phone snubbing, is when you unintentionally ignore a loved one because you’re too busy looking at your phone. Phubbing is becoming more and more common, and research shows it negatively impacts relationships and marital satisfaction. Phubbing has also been linked to higher rates of depression^[5].

Without the distraction of your devices, you may be more likely to prioritize in-person connections. This can improve your relationships. Your loved ones may notice you are more present with them instead of being distracted by your phone, which can lead to deeper, more satisfying relationships.

Practical steps to implementing digital minimalism

If you’re interested in digital minimalism, follow these steps to reduce your digital clutter and distractions.

Assess your digital habits

First, it is essential to assess your digital habits and how they affect your life. One way to do this is to use tools and apps that measure your screen time. These online tools count how much time you spend on each app and at what times. This information can often be surprising; you may spend more time on your devices than you think.

Consider creating a log to track your digital time and how you feel before, during, and after being online. This can help you be more mindful of how screen time affects you. For example, you might think you need to scroll social media to relax at the end of a long day but find that, in reality, being on social media increases your stress and anxiety.

Once you have a clear picture of your digital habits and how they affect you, you can start determining what changes you need to make.

Declutter your digital space

Next, focus on decluttering your digital space. Just like physical clutter increases stress and anxiety, digital clutter can do the same. For example, having hundreds of unread emails can cause stress whenever you go online. Having useless apps and images taking up storage on your phone can make it overwhelming to find the online tools you actually need.

Organize and delete unused apps and files on your phone, laptop, and other devices. Create a soothing visual experience—for example, consider organizing files on your desktop screen into folders. Next, work on your email. Unsubscribe from unnecessary newsletters to prevent your inbox from becoming flooded.

Managing notifications can be a way of approaching digital minimalism as well. Rather than having to clear multiple unimportant notifications every time you unlock your phone, you can manage notifications more effectively.

Set boundaries and limits

In the digital age, most people feel pressure to be constantly connected. Being without our devices may even cause anxiety. But when striving for digital minimalism, it’s essential to set limits regarding when and where we use our devices.

Some times and places should be sacred spaces where in-person connection is prioritized. For example, you may consider building “electronic-free zones” in your home where family members are expected to put their phones away. Not allowing screens in bedrooms has the added benefit of improving sleep quality.

Or consider holding family meals as a device-free time in the day when everyone, including adults, stays away from their phones and spends quality time together.

Incorporate regular digital detoxes

Another habit implemented regularly by people who follow digital minimalism is digital detoxes. These are breaks from screens and devices that can last several hours, days, or even weeks. Completing regular digital detoxes can reset any addictive behaviors you may have regarding your devices and give you time to prioritize in-person connections and hobbies.

It’s important to be realistic when starting to implement digital detoxes. Start with a short detox of a few hours and see how that feels. Keep in mind you may feel an initial spike in anxiety when being without your phone and breaking the dependence you have on it. Stick through it, and go into the detox with a plan to cope with that anxiety.

Holistic mental health support at The Center

Holistic mental health treatment, focusing on every wellness area, including digital wellness, can help improve your relationship with technology. Our team at The Center • A Place of HOPE can help.

We use a unique Whole-Person Care approach, so your mental health treatment addresses every area of your life and wellness: physical, emotional, intellectual, relational, and spiritual.

Technology is intertwined with wellness for most of us. Our award-winning treatment programs can help you find ways to manage your technology use, feel more confident in your true self, and heal from mental health conditions like depression and digital addiction.

Contact us today to learn more about how we can help.

1 – https://www.reviews.org/mobile/cell-phone-addiction/
2 – https://www.commonsensemedia.org/research/the-common-sense-census-media-use-by-tweens-and-teens-2021
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9778917/
4 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7345987/
5 – https://www.researchgate.net/publication/312382860_Partner_phubbing_and_depression_among_married_Chinese_adults_The_roles_of_relationship_satisfaction_and_relationship_lengthn