Determine what is truly important in your life and what activities bring deep satisfaction, then intentionally choose technology that best supports these values, rather than adopting a maximalist mindset.
Develop an internally consistent philosophy around your health and fitness that speaks to your values and that you truly believe in, rather than relying on assorted tips and tricks.
Direct most of your energy and attention towards a small number of very high-value activities, as this approach will yield significantly more positive returns in your life than fragmenting your focus across many low-value activities.
Actively create moments of solitude in your day, free from digital input, to allow your brain to process information, self-reflect, and prevent burnout.
Understand that digital interactions do not fulfill the same social needs as real-world conversations; prioritize face-to-face interactions to combat loneliness, anxiety, and depression.
Intentionally invest time and resources into developing high-quality leisure activities, done for their intrinsic enjoyment, as these are essential for resilience, happiness, and filling the void left by constant digital distractions.
Temporarily remove all optional personal technologies (e.g., social media, online news, video games, streaming media) for 30 days to detox from compulsive use and reflect on what truly matters.
Before starting a digital declutter, proactively identify and establish high-quality analog activities in your life, as having these alternatives in place will make stepping away from technology significantly easier.
Be aware that frequently switching your attention between tasks or digital inputs drastically diminishes cognitive performance and capacity, so aim to reduce constant context switching for better focus and productivity.
Understand that accumulating many digital tools and services, even if each offers small value, creates clutter that pulls at your time and attention, ultimately leading to a negative impact that outweighs individual benefits.
When you are incredibly busy and approaching your personal stress threshold, prioritize your own health by delaying commitments, even if it means missing deadlines.
Schedule short breaks from your regular work or commitments to allow yourself to rest and reset, especially after periods of intense activity or stress.
Shift your mindset to view digital interactions (e.g., social media, texting) primarily as logistical tools for coordination or information, rather than as substitutes for genuine social connection.
Cease clicking “like” or leaving comments on social media platforms to remove the excuse of digital interaction as social, thereby driving your natural craving for social connection towards real-world conversations and strengthening your social life.
Delete any apps from your smartphone that generate revenue every time you click on them, transforming your device into a tool free from tempting, attention-hijacking distractions.
Systematically create more opportunities in your daily life to be without your phone, starting small and gradually increasing the duration and frequency of these phone-free periods to engage more directly with the world.
Actively reintroduce and cultivate high-quality analog leisure activities into your life, as these pursuits are highly effective in diminishing your desire for unnecessary or low-quality digital distractions.
Explore and engage in various high-quality analog activities such as reading, listening to music (e.g., albums), playing sports, creating art or poetry, playing board games, or pursuing skilled hobbies like woodworking or DIY maker projects.
Actively teach and practice delayed gratification, for yourself and your children, to counteract the fractured attention caused by modern digital living and foster greater patience and satisfaction.