Digital minimalism
Have you ever picked up your phone to check something quickly, only to realise minutes later that you're still scrolling aimlessly, as if caught in a trance?
The world we live in is characterised by constant digital distractions. We scroll through social media, are interrupted by push notifications and spend countless hours in front of screens. But what if there was a way to tame this digital flood and refill our lives with activities that truly enrich us? That's the concept behind digital minimalism.
What is digital minimalism?
Digital minimalism is a lifestyle that allows digital technologies into our lives only to the extent that they provide real value. It's about consciously and mindfully managing our online exposure and using the time we save to pursue activities that bring us lasting happiness. This stands in contrast to digital maximalism, where digital tools dominate our lives. Constant accessibility, endless scrolling and the fear of missing out (FOMO) are just some of the negative side effects.
"Is technology in control – or are you in control of technology?"
Step by step to a more mindful digital life
Digital minimalism doesn't mean that you should completely ban digital devices from your life. Instead, it's about using them sensibly. Here are some tips to help you stay in control of technology, rather than letting it control you.
- Deactivate push notifications: Constant interruptions from push notifications can make it harder to concentrate. By turning them off, you shift from reacting to acting – you decide when to check your messages, rather than being prompted by your device.
- Keep your smartphone out of sight: Even when your phone is just lying on the table, it attracts your attention. Studies show that a smartphone even disturbs conversations when not being used – the mere presence of a mobile phone is enough to distract us. Try leaving your phone in your bag more often or, better yet, leave it at home.
- Clean out your apps: Delete apps that eat up your attention without offering much added value. If you're not ready to delete your favourite social media app, try logging out as a first step. The extra step of logging back in forces your brain to consciously decide whether you really want to use the app or if you're just acting out of habit. Ask yourself: do I really want to scroll through my feed again today, or am I simply doing it on autopilot?
- Set fixed time slots for online activities: Schedule specific times for your online activities and stick to them. At first, it will be challenging not to reach for your phone at the slightest hint of boredom. But you'll soon notice how much extra time you have for other activities.
- Use technology to your advantage: This tip may sound contradictory at first. However, there are actually apps that can help you to use your smartphone more mindfully. The "Forest" app is a fun way to help you stop using your smartphone for a while. Alternatively, you can change your settings (Android or iPhone) so that your online environment is only displayed in black and white. This simple adjustment significantly reduces the appeal of your smartphone and helps you spend less time on it.
A 30-day digital detox plan
A 30-day digital detox is a radical but effective approach to taking back control of your digital life. During this period, the goal is to learn how to use technical devices more mindfully and dedicate your newfound free time to activities that genuinely enrich your life.
At the start of your digital detox, it's important to differentiate between essential and unnecessary apps and technical devices. There are no universal rules as to what's considered "indispensable" and what isn't. For one person, WhatsApp may be just a fun pastime, while for another, it's a vital tool for staying connected. To help you decide which technology you actually need in your daily life, write them down in a list.
To begin your detox journey, stop all unnecessary online activities – as much as your job and everyday life allow – and only use the devices and apps that you've noted on your list. During the first few days, you may experience withdrawal symptoms and the famous FOMO (Fear of Missing Out). But don't worry, these feelings usually subside after a few days. Use the time you've gained to reflect on the values and interests that truly matter to you. Dedicate yourself to activities that bring you joy and fulfilment, such as reading, gardening, sport or meeting up with friends.
After 30 days, it's time to reintroduce digital technologies back into your life – but this time mindfully and selectively. Ask yourself the following questions: what do I really need? Which technologies will improve my quality of life and how can I maximise their benefits while limiting their downside?
For example: WhatsApp helps you to stay in touch with others. Set two 30-minute time slots per day to check and answer all messages in one go. Outside of these windows, don't open the app and switch off notifications. Carefully evaluate all unnecessary devices and apps before adding them back into your daily routine. Remember: these technologies are optional, so treat them as such. Only use technologies that genuinely enhance and add value to your life, and define clear rules for when and how you'll use them.
Healthier, happier, more productive: The positive effects of digital minimalism
In a world where we spend an average of five and a half hours a day in front of screens, not only do our social connections suffer, but so does our mental health. Studies show that the cravings many people feel for social networks is comparable to an addiction to nicotine or alcohol. Heavy use of these apps and websites is linked to changes in our brains – the areas responsible for emotional processing, attention and decision-making begin to lose white matter. The consequences? Loneliness, inner restlessness, low self-esteem and even stress and anxiety.
Digital minimalism can help alleviate these symptoms. Adopting a more mindful approach to our use of technology can result in improved time management, enhanced concentration and deeper social connections. The free time gained from reducing screen time can significantly enrich your life. For starters, you could explore new hobbies, spend quality time with loved ones, or pursue personal interests. Perhaps you'll even get back to reading a book at bedtime? What's more, digital minimalism can also positively impact your sleep patterns.
Conclusion
Digital minimalism isn't about sacrifice – it's about liberation, using our time mindfully and selectively focusing our attention on what truly fulfils us. By reducing our digital world to the essentials, we create space for a richer and more satisfying life. Are you ready to take back control of your digital life?
Did you enjoy this article? Then subscribe to our monthly newsletter for more fascinating insights and valuable tips to promote your mental and physical health!
Sources:
- Moody, R., & Moody, R. (2024, 20 March). Screen Time Statistics: Average Screen Time by Country. Comparitech. https://www.comparitech.com/tv-streaming/screen-time-statistics/
- Newport, C. (2019). Digitaler Minimalismus: Besser leben mit weniger Technologie. Redline.
- Schüssler, M. (2023, 19 January). Digitaler Minimalismus: Fünf Tricks, um das Handy in die Schranken zu weisen. Tages-Anzeiger. https://www.tagesanzeiger.ch/fuenf-tricks-um-das-handy-in-die-schranken-zu-weisen-372472694809
- Seok, J., & Sohn, J. (2018). Altered Gray Matter Volume and Resting-State Connectivity in Individuals With Internet Gaming Disorder: A Voxel-Based Morphometry and Resting-State Functional Magnetic Resonance Imaging Study. Frontiers in Psychiatry, 9. https://doi.org/10.3389/fpsyt.2018.00077