Full digital minimalism guide

We use our phones a lot. Obviously.

But how much would you pay if tech companies charged per hour of usage on their apps?

Like a kid who grows up in an abusive home and becomes desensitised to people arguing all of the time, so too we have become desensitised to the fact we mindlessly give away our most precious resource; our time, to tech companies that couldn’t care less about us.

In fact, big tech are just a bunch of nerds dressed as tobacco sellers wanting your soul as opposed to your lungs. “How can we consume as much of your time and attention as possible whilst giving you a little hit of dopamine every once in a while to keep you hooked?” they discuss in their board meetings. And you act none the wiser.

Think about it… why do you think social media and tech companies keep their values vague? Because doing so makes it confusing for you as to why you’re actually using the apps in the first place.

And as they get richer and scheme new ways to keep us hooked, we get dumber and more dissatisfied with our lives.

Well, that’s until you fight back of course.

1.) What is digital minimalism?

Digital minimalism is a philosophy of life. It’s about being intentional with your tech use. Gleaning the utmost benefits technology has to offer whilst decreasing and avoiding its amplification of our bad qualities.

“The sugar high of convenience is fleeting. And the sting of missing out dulls rapidly. But the meaningful glow that comes from taking charge of what claims your time and attention is something that persists.” - Cal Newport

Because refreshing your social media feed, instantly loading up YouTube and spending 6 hours a day on your phone sends shattering ripples throughout your life making it impossible for you to garner the presence required to support an intentional existence.

It’s time to join the attention resistance.

2.) The digital detox

Firstly, let’s start in the most extreme place. It’s time you did a digital detox.

Pick a time frame: 7 days, 14 days, 20 days or 30.

For this period of time you are to abstain from optional technology use completely.

You can still use technology that would otherwise risk or harm your life during this period such as telephone calls and messaging, but for all technology use that isn’t essential in your life; remove it.

For example, if you check Instagram 1 hour a day, delete the app for this period of time.

The digital detox is essential because if you try to assess what technology apps/gadgets you want to use now, you’ll likely be misconstrued by the current pull this technology has on you.

During the digital detox you also want to set rules. What tech will you use and at what time?

During my digital detox I could only check WhatsApp for 10 minutes a day at 11am. If I missed the window, I couldn’t check it.

I could also use my phone to listen to audiobooks and for workout timers.

The digital detox will provide a rich opportunity for you to become aware of the meaningful activities you can do in place of technology use.

Rigorously explore these activities.

Here are six you might like to explore:

1.) Spend time alone

Solitude is the subjective state of rest from input from other minds.

You may find you use technology to escape yourself. But then you realise you’re not so bad after all.

2.) Buy a watch

Use this to check the time instead of using your phone.

3.) Check ideas with other people instead of the internet

You’ll likely have ideas of things you want to ask google on your detox. So here’s a challenge…

Whenever you think of something you’d usually use the internet to answer, wait. Write it down and ask the people around you.

If you still have no answer, then ask the internet when the detox is over.

4.) Leave your phone at home

“In 90% of your daily matter, the presence of a smartphone either doesn’t matter or only makes things slightly more convenient.” - Cal Newport

You’ll see what Cal means when you start practicing leaving your phone at home.

5.) Take long walks

This has been hands down the best habit I’ve cultivated since my detox.

“Thoughts are unworthy having unless on a walk.” - Nietzsche

Go for long deep, enriching walks in the woods and around your neighbourhood. If you have a problem to ponder, go for a walk and think about it.

Unplug, be unreadable, get lost go slowly. You’ll thank me later.

6.) Write letters to yourself

This is the second best habit I’ve ever cultivated.

This practice isn’t journalling because you won’t do it as regularly.

But when faced with a troubling or uncertain circumstance, go for a walk, have a think and then return home and write a letter to yourself. In a book, or piece of paper.

I write all my letters on pieces of paper. It feels more like a letter that way.

Reintroducing technology after the digital detox:

Then, after you complete your digital declutter, reassess what technology you want to reintroduce to your life and how you want to intentionally use it based on what you want from it.

Consider your values and work backwards from there. If you value social connection, ask; is Instagram the best way for me to uphold this value?

Perhaps during your digital declutter you realise having a window of 30 minutes a day where you call friends and family is a much better use of your time.

Here are so more protocols for this part of your journey:

1.) Don’t click like

There’s no doubt humans are wired for social connection.

But is liking someone’s post the best way to communicate?

Instead embrace conversation centric communication.

This means you replace shallow surface level communication on technology (such as texting) for real life genuine face to face conversations which involve nuance and the ability to develop empathy.

Because we aren’t meant to have loads of connections.

Texting isn’t deep; it’s a mirage of effective communication.

You’ll realise that when you message less and converse more in real life, you’ll be the rare person who actually calls, speaks to and listens to others rather than hiding behind pixels on a screen.

2.) Set a communication window

This might seem autistic, and I mentioned it briefly a minute ago, but setting a specific time each day when you’re free to contact is liberating.

For example, perhaps you let people know you’ll respond to all messages and calls at 5pm everyday on your commute home from work.

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3.) Reclaim leisure

As a digital minimalist you don’t just remove technology, you renovate your leisure time.

Your attention pivots away from the sugar high of convenience and focuses more on activities which provide deeper, more enriching pay offs.

For example, joining a club, finding a hobby where you use your hands, building a skill to leave valuable things in the world.

In specific this could be, Brazilian Jiu Jitsu, kendama, reading, gardening, picking up litter.

Setting goals and plans are also helpful here.

Perhaps you speak another language. Now with more free time on your hands you can dedicate yourself to becoming advanced in that language in 6 months time.

Maybe you have 7 unread books on your shelf. So you dedicate yourself to finishing them all within the next 2 months.

Take time to think, plan and ponder your course of action and how you want to spend your time.

It might only take 2 minutes but it will make all the difference in the world.

Conclusion:

Digital minimalism is the key to a deep life. You will become happier, calmer and more passionate towards the things which really matter in your life.

And in however many years, when you’re on your death bed you can reflect on your life and say:

“I truly lived an intentional and deep life. I used technology for a purpose and it made me a better human being. Now I can die in peace”.