Phones and apps are designed to capture attention. Digital minimalism means using technology deliberately — keeping what adds real value and cutting what doesn’t.

Audit your usage

Check your phone’s built-in screen time report for a week. Notice which apps you open automatically and how you feel afterwards.

Change your settings

  • Turn off non-essential notifications.
  • Move distracting apps off your home screen.
  • Use focus modes during work and before bed.
  • Try greyscale mode to make the screen less compelling.

Change your environment

  • Charge your phone outside the bedroom.
  • Keep it out of sight during meals and conversations.
  • Use a separate alarm clock.

Replace, don’t just remove

Plan what you’ll do instead — a book, a walk, a hobby. Empty time tends to be filled by the easiest habit.

Use technology intentionally

Set specific times for email and social media, and decide in advance what you’re opening an app to do. Intention turns endless scrolling into a useful tool.