Digital Minimalism: A Constructive Argument

Why Digital Minimalism?

Minimalism is more than just an art style from the 1960s; it’s a concept that extends to various aspects, including lifestyle, music, art, writing, and now, our technology usage. The term can sometimes seem polarizing, as many people are attached to their belongings and reluctant to declutter. However, minimalism, in terms of lifestyle, is a flexible concept that you can personalize. For some, it might mean owning only items they truly love, even if that amounts to a lot of stuff. For others who embrace minimalism more literally, it can mean owning only the essentials needed to get by. This approach can be very freeing—imagine being able to pack everything you own into a car and skip town at a moment’s notice.

But how does this relate to technology? How can you practice digital minimalism when everything exists in the cloud or on a tiny 12mm microSD card that hardly takes up any space? The idea is not about physical space but about reducing digital clutter and managing technology use more intentionally. Digital minimalism involves using digital tools and platforms less frequently and only when necessary or desired. It’s fine to have social media, but it’s important to avoid letting it interfere with your other obligations.

Sure, some people can still lead successful lives while using technology extensively, but many people would benefit from a more intentional approach. You may occasionally go down a rabbit hole, yet still go to work and take care of yourself. You deserve a quick break, and that occasional scroll on your phone or computer is just the recipe. However, not everything has to be intentional, right? You might feel great in the moment doing exactly what you want to do, like checking that one email to see when your package is arriving. But then you find yourself sifting through a dozen more emails just to locate it, and suddenly you’re distracted by a sale at your favorite store—‘let me just take a peek.’ After looking through all 50 pages of sale items, you go back to your email only to find that tracking number again. Someone replied to your comment, so you open that email instead and click on the link to view the full conversation. While you’re on the site, you check your feed to catch up on missed updates. By the time you’re done, you’ve received 10 more emails. Self-control is difficult when you’re surrounded by temptations that create a black hole of ‘just one more thing.’ This is why digital minimalism, along with setting boundaries and intentions, can improve your mental clarity.

Simple Strategies to Start

Occasionally, when I find myself going overboard with minimizing my technology use and running into situations where I really do need a smartphone but am reluctant to admit it, I remind myself of a quote from Cal Newport. It helps me keep perspective when I’m tempted to go to extremes with my digital decluttering:

"...digital minimalism isn’t about minimizing technology for the sake of minimizing technology — which would be a strange philosophy for a computer scientist like myself to promote. Instead, it’s about using tools to support the things you value most and then ignoring the distractions that don’t meet this high standard" (Newport).

Please don’t beat yourself up if you find you actually need some of these apps and smart devices. It doesn’t make you a failure; balance is key to implementing this lifestyle.

• Turn off all notifications that you don’t need. Do this all at once or manage them per app as notifications pop up throughout the day.
• Go through your app drawer and uninstall any app you haven’t used in the past month.
• Keep your phone in a different room from where you are physically to reduce distractions.
• Turn the sound off on your phone, except for notifications from favorite contacts you can’t afford to miss.
• Consider switching to a basic phone, or "dumbphone," for a more streamlined communication experience.
• Only use your phone’s browser for checking social media, bank accounts, etc., to add friction to mindless browsing.
• Keep your laptop plugged in at your work desk only to avoid unnecessary distractions when not working.
• Use the focus mode on your phone to set timers for app usage, helping you stay on task.
• Designate specific times for checking emails and messages to avoid constant interruptions.
• Remove or hide distracting apps from your home screen to reduce the temptation to use them.
• Establish tech-free zones in your home, such as the dining room or bedroom, to encourage more mindful living.
• Set specific times for digital detox periods during the day, such as tech-free meals or pre-bedtime hours.
• Regularly review and adjust your digital habits to ensure they align with your goals and values.

How Technology Affects Your Health and Well-Being

Prolonged technology use can have significant effects on physical, mental, and emotional health. These effects are insidious as they creep up over time, until you wonder why your eyes are dry, your neck aches, and you feel more negative emotions than you did before you picked up your device.

Excessive screen time can lead to digital eye fatigue, with symptoms such as dryness, irritation, and blurred vision. This condition, known as Computer Vision Syndrome (CVS), is commonly discussed by eye care professionals (American Optometric Association). It’s not just our eyes that suffer; our muscles can become strained from the poor posture we find ourselves in. Being entrenched in your device tends to help us forget how our neck is angled down 45 degrees and our back is hunched over. This phenomenon is known as 'tech neck' and it encompasses more than just our necks (Langenhorst).

On the mental health front, constant connectivity and information overload can increase anxiety and stress. Continuous exposure to social media can elevate stress levels and negatively impact mental health, as highlighted by various research studies at the Pew Research Center. The relationship between stress and social media use is indirect. It is the social uses of digital technologies and the way they increase awareness of distressing events in others’ lives that explains how the use of social media can result in users feeling more stress (Rainie).

The tendency to multitask and deal with frequent notifications can impair concentration and cognitive function, making it challenging to focus and process information effectively. Psychological science and neuroscience reveal that multitasking taxes our minds, requiring task switching and straining neurocognitive systems responsible for control and sustained attention, resulting in performance deficits (Madore and Wagner).

Research by two psychologists, Jean M. Twenge and Keith W. Campbell indicates that moderate screen use (around 4 hours per day) is associated with lower psychological well-being. Interestingly, non-users and low users of screens generally show no significant differences in well-being. Notably, the impact of screen time on psychological well-being is more pronounced among adolescents than younger children (Twenge and Campbell). The continuous barrage of shocking headlines and sensational stories can also significantly affect mental well-being, creating a cycle of distressing content that is hard to escape (Huff).

Personal Anecdote

Digital minimalism is the cornerstone of how I plan to achieve my goals, with obtaining my Associate of Science degree being the most pressing. If I were to be distracted by outside noise, I’m not sure I could earn this degree. I tend to be easily distracted, so I need to set strict boundaries throughout my day to stay on track.

This wasn’t always easy for me. I used to spend literal hours on forums and watching internet videos, wishing I could stop in the moment but lacking the willpower to do so. I realized I needed to address this issue before continuing and make a change. It’s been over a decade since I gave up social media, and I do not miss it. I stay in touch with friends weekly through text or in person, which is always preferred.

I also charge my phone away from my bedside at night. Once it’s on the charger, it’s done for the night, which has been my greatest change. I no longer reach for my phone when I’m awake or, heaven forbid, feeling ‘bored’ just before falling asleep. Additionally, I practice a short meditation in bed a couple of times a week, which helps me fall asleep and be more mindful the next day.

These are just two of the many changes I’ve tried—some I’ve failed at, and others I’ve successfully implemented. However, I might have an advantage: as a millennial, I remember a time before technology dominated our lives, so I already know what it’s like to live without these distractions. Getting back to that setting is the hard part though, when you're the only one in your circle trying to be offline more. I don't let this dissuade me, though. The small changes I see in my mental health are worth going at it alone. I promise you won't look back once you've seen the other side—there is life outside of your screen, and it's worth the initial struggle of minimizing or feeling the dreaded 'FOMO'.