How digital minimalism can help you stress less and focus more

Mental Health

Oct 9

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Feeling overwhelmed by all of your devices? You may want to give digital minimalism a try. Learn how it can benefit you and 12 tips to help you cut the digital clutter.

You know those moments where you pick up your phone to check the weather, and before you know it, you’re in a rabbit hole of responding to group chats, catching up on breaking news, or just mindlessly scrolling social media? Maybe you’re also responding to work emails on your laptop with an audiobook or podcast on in the background to fill the silence. Intense, right?

Being pulled toward technology and our devices isn’t just used as a distraction—although it’s a common one—it’s also the side effect of living in a world where apps, laptops, and notifications compete for attention around the clock. For many, an abundance of tech time can lead to a type of low-grade burnout, characterized by scattered focus, restless sleep, and a constant state of being “on.” If this sounds familiar, you may be wondering how to create more balance in your tech-filled life.

Enter: digital minimalism, a practice of reevaluating your relationship to technology. This practice isn’t about swearing off technology or deleting every social media app you use (but if you want to, go for it). It is, however, about reshaping your digital life so it feels supportive of your lifestyle and wellbeing instead of weighing you down. Let’s dive deeper into what digital minimalism is, the benefits it can bring to your life, and simple ways to experiment with it in a way that actually makes sense for you.

What is digital minimalism?

To put it simply, digital minimalism is a way of rethinking your relationship with technology. The idea was popularized by computer science professor and author Cal Newport, who describes it as using tech more intentionally, rather than letting it consume every spare moment.

Instead of reacting to every notification or filling downtime with endless scrolling, digital minimalism encourages you to pause and ask, “Is this actually adding value to my life?”.

Think of digital minimalism as the digital version of decluttering your home. Just as you might donate clothes you never wear or clear out a junk drawer, digital minimalism helps you filter out apps, devices, and habits that create clutter without serving you. The goal isn’t to reject technology in its entirety, but rather to keep what’s useful and meaningful while cutting what distracts or drains you.

The best part about this practice is that it's entirely customizable based on personal preference and needs. For some people, it looks like trimming their app list to only the essentials. For others, it’s setting boundaries around when and how they check email or social media.

At its core, digital minimalism is about aligning your tech use with your values so your time and attention feel like they belong to you again.

What are the core principles of digital minimalism

Digital minimalism isn’t about strict rules but more like a framework that helps you make mindful choices about how you use technology. While everyone’s approach will look a little different, most people who practice it lean on three guiding principles:

Finding clarity: Before deciding what to keep or cut, it helps to step back and identify what actually matters to you. Is it time with family? Having time and space to be creative? Learning something new?
When you’re clear on your priorities, it becomes easier to see which digital tools support them and which just eat away at your energy.

Being intentional: Instead of reaching for your phone by default, digital minimalism encourages you to use technology with purpose.
That might mean keeping an app because it genuinely helps you stay in touch with long-distance connections, or deleting the app if it mostly leads to mindless scrolling. The point isn’t the tool itself, but how and why you’re using it.

Setting boundaries: Even the most useful tools can become overwhelming if you don’t have limits. Boundaries can look like silencing non-essential notifications, setting phone-free times in your day, or choosing not to engage with certain platforms at all.

These guardrails aren’t about restricting or punishing yourself — they’re about protecting your attention so it’s available for the things you care about most.

5 benefits of digital minimalism

While digital minimalism is still a relatively new concept in research, early studies and plenty of lived experiences suggest that creating more intentional boundaries with technology can lead to meaningful changes in everyday life. Here are some of the most common benefits:

1. Lower stress and anxiety: Constant notifications keep your nervous system on high alert. Even small pings can spike cortisol and make you feel on edge. By muting alerts or setting certain times in the day to check messages, many people notice they have a calmer baseline and fewer feelings of overwhelm.

2. Better focus: Constantly switching between apps, messages, and tabs hinders your attention span, because it’s constantly being interrupted. Studies have found that frequent task-switching can reduce productivity by up to 40%. With fewer distractions, your brain has the chance to delve deeper into work, hobbies, or even conversations without the constant urge to check your phone.

3. Improved sleep: Bright light from screens and late-night scrolling can disrupt melatonin production, making it harder to fall asleep and stay asleep. Practicing digital minimalism—especially creating phone-free zones around bedtime—can help reset your body’s natural circadian rhythms.

4. More meaningful connection: When you’re not stretched thin across dozens of group chats and feeds, you have more space to invest in the relationships that matter, even if that relationship is the one with yourself. Many people find that reducing passive online interactions opens up more energy for intentional, face-to-face connection or deeper conversations with fewer people.

5. More time for what matters: The average adult spends more than four hours a day on their phone. Even reclaiming half of that time adds up quickly and makes space for rest, creativity, or simply enjoying the quiet moments that so often get crowded out by screens.

How to practice digital minimalism: 12 tips to reclaim your focus

For most people, digital minimalism doesn’t mean deleting all your apps or giving up your smartphone. Think of it more as a reset, choosing how and when you respond to technology instead of reacting to every notification. Here are some ways to experiment to find what works for you.

1. Reevaluate your apps and accounts

Go through your phone and computer, and ask yourself what adds value and what’s just clutter. Keep the apps that serve a clear purpose (maps, banking, messaging) and consider removing or hiding those that mainly trigger mindless scrolling.

2. Turn off non-essential notifications

Every buzz from a text message or banner pop-up from breaking news is a tug at your attention. Not to mention, constant notifications can cause sensory overload. Try disabling notifications for apps that don’t require immediate response, like shopping apps, news alerts, and even social media.

Keep only what you truly need, like messages from close contacts or calendar reminders, and see how those boundaries feel.

3. Create phone-free zones

Pick a few places or times in your space that are designated device-free zones. Bedrooms, dinner tables, or even your morning coffee ritual can be powerful places to carve out mental space free from technology.

Opt for swaps that still support your lifestyle, like using an alarm clock instead of your phone alarm, or reading a physical book instead of a digital one.

4. Use tech for purpose, not boredom

Before you open an app, pause and ask yourself why you’re choosing to use your phone at this moment. If you’re checking the weather, great. If you’re reviewing your grocery list, perfect. If you’re reaching for your phone to scroll social media just because you’re bored, try swapping in a different type of micro-break instead.

Some excellent alternatives are stretching, doodling, or stepping outside for a few minutes of sunshine and fresh air.

💙 Get clear on how you’re feeling with this Emotions Check-in practice led by Prof. Megan Reitz.

5. Batch your screen time

Instead of checking emails and text messages all day, set windows for when you’ll engage. Maybe you check your inbox at 10am, noon, and 3pm instead of every time a notification pops up. This reduces the “always on” feeling while still allowing you to stay in the loop and respond in a timely manner.

6. Reorganize your home screen

If you adapt well to the notion of “out of sight, out of mind,” implement that into your life with technology. Move distracting apps off your main screen, or tuck them into folders so they’re not the first thing you see.

Some people even keep a minimalist home screen with only the essentials, like phone and messaging apps, calendar, and maps.

7. Experiment with app timers

Most smartphones allow you to set time limits for specific apps. If you spend hours scrolling TikTok or Instagram, try capping them at 30 minutes a day. If you’re a heavy scroller, maybe you’ll start with a 2-hour limit and work your way down as you become less addicted to your screens.

Setting app limits isn’t meant to make you feel like you’re restricting yourself or even punishing yourself to be “better.” It’s about nudging yourself toward living a more balanced lifestyle.

8. Try a digital day off

Pick one day (or half a day) each week where you unplug from non-essential devices. Want to take it up a notch and unplug from all devices? Go for it! Instead of responding to group chats or scrolling through a shopping app, use that time for activities that feel restorative instead.

Try engaging in mindful activities like reading, cooking, being outside, or catching up with someone in person, and see how you feel.

9. Keep devices out of sight when not in use

Similar to rearranging your apps on your homescreen, having tempting devices out of sight can be helpful. Visual cues are powerful. Leaving your phone face down on the counter or in another room altogether makes it less tempting to pick up without thinking. Out of sight really does help with out of mind.

10. Replace screen time with analog alternatives

Making a few small adjustments can help you transition into a more unplugged lifestyle without interrupting your routines too much.

Try swapping your e-reader for a physical book now and then or keep a notebook handy for making lists instead of defaulting to a notes app. Analog tools give your brain a break from glowing screens and can feel surprisingly grounding.

11. Curate your digital environment

Your digital environment and what populates your feeds are mostly up to you to curate. Follow fewer accounts, unsubscribe from email lists you never open, and mute group chats that drain more than they give.

Take the time to clear out what doesn’t serve you and replace it with more uplifting content instead. A cleaner feed means less noise and more space for the connections and content that truly matter to you.

12. Start small and build

Digital minimalism doesn’t need to be a dramatic overhaul overnight. Instead, it can be a practice of setting smaller goals and building on them over time. Pick one or two changes—like silencing notifications or keeping your mornings phone-free—and notice how it feels.

Once it becomes natural, add another small shift. Over time, these minor changes combine to make a big difference.

💙 Get clear on The ‘Why’ Behind Your Goals (and how to stick with them) with support from Jay Shetty.

Digital minimalism FAQs

Do I have to give up social media to try digital minimalism?

Not at all. Digital minimalism isn’t about abandoning platforms completely — it’s about making them work for you. That might mean unfollowing accounts that don’t spark connection or joy. Or setting limits on how often they check in. You might decide to keep one or two platforms you genuinely enjoy and let go of the rest.

The key is intention. If social media enriches your life in meaningful ways, there’s no need to delete it just to fit someone else’s version of minimalism.

Is digital minimalism the same as a digital detox?

They share similarities but aren’t the same thing. A digital detox usually means stepping away from technology completely for a short period, like taking a weekend off social media or leaving your phone at home for a day.

Digital minimalism is a practice to create a sustainable, long-term relationship with your devices. Instead of a temporary reset, it helps you build habits and boundaries that fit into everyday life, so the benefits last longer than a quick break.

Can digital minimalism help with my anxiety or stress?

While it’s not a cure for anxiety or stress, digital minimalism can reduce some of the triggers that feed them. Constant notifications, endless doomscrolling, or comparing yourself to curated lives online can all contribute to feelings of tension and inadequacy.

By cutting back on those inputs, many people find they feel calmer, less distracted, and more present. It’s not a magic fix, but it can create a healthier baseline where your nervous system isn’t always being hijacked by digital noise.

What are manageable ways to practice digital minimalism?

The most manageable approaches are small and flexible. You don’t have to delete all your apps or throw your phone away to see results. Instead, you might:

Silence non-essential notifications
Keep your mornings or evenings phone-free
Delete just one distracting app for a week and see how you feel
Use an alarm clock instead of relying on your phone by the bed

Think of it as experimenting. Try one or two changes, notice how they affect your focus or stress levels, and adjust from there. Digital minimalism is meant to fit your life, not the other way around.

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Calm Editorial Team