By Albert Migowa
In a world increasingly dominated by screens, notifications, and endless scrolling, digital minimalism is emerging as a movement aimed at reclaiming our time, attention, and relationships. This philosophy promotes a more intentional approach to technology use, encouraging people to focus on what truly adds value to their lives while eliminating digital distractions.
James, a 35-year-old marketing executive, lived a life tethered to his phone. His day began and ended with social media, emails, and the constant urge to stay updated. His relationships suffered, and he often found himself mentally drained despite never accomplishing much outside his digital world.
The turning point came when his seven-year-old daughter, Lily, asked, ‘Daddy, why do you love your phone more than me?’ Those words struck a chord. James decided to embrace digital minimalism. He deleted non-essential apps, scheduled tech-free hours, and rediscovered the joy of uninterrupted family time. Within weeks, he felt more present, productive, and fulfilled.
James’ story is not unique. Many are awakening to the reality that excessive screen time is eroding their mental well-being, relationships, and even physical health (Twenge, 2019).
Research indicates that prolonged screen time contributes to anxiety, depression, and decreased attention span (Kardaras, 2016). A study by the National Institutes of Health found that adolescents who spend over seven hours daily on screens experience thinning in the brain’s cortex, the area responsible for critical thinking (Hutton et al., 2020).
Moreover, social media platforms are designed to exploit human psychology, fostering addictive behaviors (Alter, 2017). The dopamine-driven feedback loops of likes, shares, and notifications create dependency, making it harder to unplug.
In his book Digital Minimalism: Choosing a Focused Life in a Noisy World, Cal Newport (2019) outlines key strategies to regain control: Digital Declutter – Remove unnecessary apps, accounts, and notifications. Tech Sabbaths – Designate screen-free hours or days. High-Quality Leisure – Engage in meaningful offline activities like reading, exercising, and socializing. Intentional Technology Use – Use tech as a tool, not a default distraction.
The shift toward digital minimalism is growing, especially among those seeking deeper connections and improved mental health. Countries like France have introduced ‘right to disconnect’ laws, allowing employees to unplug after work hours (Laloux, 2020). Schools are also adopting screen-free policies to foster in-person interactions and creativity.
For individuals like James, digital minimalism is more than just cutting screen time; it’s about rediscovering what truly matters. By embracing this lifestyle, we can cultivate richer relationships, sharper minds, and a life less dictated by algorithms. The challenge is not just reducing screen time but replacing it with intentional, fulfilling experiences.
As the digital world continues to expand, the need for mindful tech use becomes more pressing. Digital minimalism is not about rejecting technology but using it wisely to enhance, rather than detract from, our lives. By prioritizing real-world experiences over digital distractions, we create space for deeper connections, personal growth, and overall well-being.
The writer is a Globally Certified Digital Wellness Educator
