from the lab: a digital declutter experiment

Introduction

In his book on the subject, Cal Newport defines Digital Minimalism as “a philosophy of technology use in which you focus your online time on a small number of carefully selected and optimized activities that strongly support things you value, and then happily miss out on everything else” (Newport, 2019). The key principles of this approach are:

  1. Value Alignment - appraising each technology you keep in your life based on its utility and alignment with your values. Ideally, only engaging with digital tools that meaningfully enhance your life.
  2. Optimization - determining how you will use a particular technology (i.e. boundaries, limitations, etc).
  3. Intentionality - prioritizing active and purposeful use of technology over passive content consumption.

To set yourself on the metaphorical road to recovery, Newport prescribes what he calls a Digital Declutter. It involves taking a 30-day break from all optional technologies to reset habits and gain clarity on how technology affects your life. This is not simply a “digital detox”, but a structured exercise to evaluate and rebuild your digital habits intentionally. The objective is not to reject technology outright but to reclaim autonomy and align digital usage with personal priorities.

  1. Step Back: Identify and temporarily remove all optional technologies for 30 days. This might include social media, entertainment apps, and even certain communication tools, depending on your personal needs and goals.
    • Rewire: During the 30 days (and beyond), you also need to engage in some key practices & behaviours to bolster this exercise and enable it to be sustainable long-term.
      • Embrace Solitude - when you are spending time alone with your own mind, you are free from the input of others. As a result, you are then using this time for self-reflection or thinking through things. This boredom often leads to creativity.

      • Meaningful Connection/Conversation - prioritizing talking/calling and face-to-face connections with others as opposed to likes or comments on a social media platform.
        • Newport suggests creating or identifying “office hours” where you regularly open up time to connect with others. For example, taking advantage of the downtime in your daily commute and encouraging family & friends to call you during that time. Alternatively, having a routine where you’re always at a certain coffee shop at a certain time on a certain day of the week and friends can find you there (sound familiar? 😉).
      • High-Quality Leisure
        • Honing Your Craft - identifying a “craft” you want to get good at. You convert the time and energy spent on passive consumption to high-quality leisure that is ultimately more energizing and validating (ex. making something tangible with your hands). This doesn’t have to be an art-focused craft.

        • Super-Charged Socializing - participating in activities that require real-world, structured, social interactions where the structure takes the pressure off how you will socialize. My personal example would be my dance classes each week.
    • Reintroduce Selectively: After the declutter, carefully reintroduce only those technologies that add substantial value to your life and define clear boundaries for their use.

      Methods

      In July, I somewhat covertly underwent a digital declutter experiment of my own. I elected not to talk about exactly what I was doing in order to focus on the journey myself with no outside input. Additionally, I wanted to set up a sort of control and not have others act differently to accommodate my choice.

      For context, I work a predominantly remote job in tech where I stare at a screen for roughly 8hrs a day. As a result, I am seldom compelled to then spend time on my personal laptop or watch TV after work. The little screen in my hand is another story, however. Naturally, my goals for this digital declutter were focused on my phone use. Truthfully, I should have done a better job noting down what I gave up as I cannot recall everything now months later. Regardless, my reflections will be on the key players and not the forgettable apps I removed.

      Notable apps I had that I got rid of: YouTube, Facebook, Pinterest, Snapchat, TikTok

      The boundaries I set around their use: When I occasionally needed to use the first three, I could access them through a web browser/on my laptop. The others were to remain off of my phone for the 30 days.

      Results

      During the duration of this experiment, some interesting results were observed. For starters, there were no logins to Pinterest the entire month, not even on my laptop! Facebook, however, was redownloaded a few times for dance-related communications that I would have otherwise missed as I do not have an Instagram account. In the spirit of full transparency, I did fall into scrolling a few times when I had it reinstalled for brief periods.

      Regrettably, I wasn’t able to capture great stats on the results of this experiment. iPhone’s Screen Time tracker unfortunately has many blindspots when it comes to usage data that I did not realize until late in the game. Most notably, if you uninstall an application, the usage data related to it from previous weeks also gets wiped and provides an inaccurate record of how much time was spent on the app. Additionally, iPhone only stores the past month’s screen time. Thankfully I took some screenshots as I went. However, I was unable to compare my results to a broader time range to assess how much things had changed from my average behaviour in the past.

      Putting the data tracking issues aside, I did observe a significant drop in daily screen time of about 34% in the first week. Additionally, the number of times I picked up my phone kept decreasing week over week. There was no discernable difference in sleep quality, duration, or schedule according to my Fitbit data. However, I did not set a boundary on before-bed phone usage during this experiment. While I wasn’t scrolling or watching content before bed, I had a lot of things to sort through or plan in July. I often needed to spend some time before bed looking things up (Chrome, Google Calendar, etc) to quell the swirling thoughts in my head so I could sleep.

      Post 30-Day Declutter

      I am pleased to share that most things have remained the same pertaining to my technology use, but there have definitely been pitfalls. I have not reinstalled YouTube, Pinterest, or Snapchat since. I have also taken additional measures on the phone browser version of YouTube (that I check at most once a month) to make it even less appealing and addicting. I have logged onto Pinterest via my laptop only a handful of times since then. Recently, I even deleted my Snapchat account entirely after months of not having been active on it.

      I have, however, fallen victim to Facebook and TikTok scrolling syndrome several times since August when the digital declutter ended. I am in a cycle of reinstall and uninstall with these two apps, but I am at least curbing the habit by not having them on my phone the majority of the time. I’m planning to be better about it and set better boundaries and systems.

      Discussion

      Coming out of this experiment, there were a handful of personal positives and takeaways that stood out to me. Firstly, and most obviously, not being served up sludge content on an infinite scroll allowed me not to fall into a massive timesink. The few times I did get presented with it, I did not feel the same addictive pull and was able to resurface much quicker than I usually would. It was interesting to me how the urge to scroll was the strongest when I was looking for a coping mechanism. Some café users may recall that I suffered a serious burn on my leg in July. After the incident, I just wanted to scroll so that I could self-soothe and take my mind off the pain. It made me stop and reflect on how passive media consumption has become a normalized response to tune out unpleasant feelings or experiences, as well as the escapism of it all.

      Secondly, this experiment affirmed that I don’t have to search or validate everything I am doing. Typically, I would have flocked to Pinterest to seek inspiration for my outfit when I was going to my first-ever Renaissance Faire; or to TikTok/YouTube to get some ideas on what to do for my travel plans that month. I got the chance to be more creative about how I approached situations like this, more confident in my own decisions without external input, and just more comfortable with the overall not-knowing as the Type A person I am. Also, it was just really humbling have to Google these things and then go watch a YouTube video at a maximum of 480p on my Chrome browser app. It made me question if it was even worth searching up.

      The third, and also obvious but now affirmed takeaway, was that being unaware of all the new trends dulled the consumerist pull. It’s no surprise just how much product peddling happens on social platforms, especially Tiktok, but it’s easy to become desensitized to it with just how ubiquitous it is. When you distance yourself from it a bit, it’s also hard to fathom just how many content creators exist out there to post the same type of consumerist content in the name of selling an aesthetic or a lifestyle. Like surely we don’t need this many, and it’s all so pointless anyway...

      Criticisms

      While this has been an eye-opening experience and one I recommend to everyone, I have a few criticisms based on what I observed. Firstly, I did not feel as much creative or action-inspiring boredom from this declutter as when I have my Unplugged Days. Once a week for Unplugged Days, I put my phone in a drawer and work off a paper to-do list of things I want to get done that do not involve a phone or computer. Personally, I find that more effective because I am not aimlessly bored and I have structure through the menu of things I can do. In some measure, this does link back to what Newport says about having a game plan for the time that will be freed up.

      Secondly, I observed that in my personal life, it’s easy to become disconnected to current events. I’m not really on social media and I am seldom tuning into TV or radio news. Not being constantly bombarded with news stories is better for your mental state overall, but it overlaps with the privilege to opt out of injustice happening in the world. As a result, you have to be more intentional to seek out (ideally quality) sources of information and ways of staying informed. This is an area that I’m still trying to sort out for myself.

      Lastly, there is potential for isolating behaviours or narrowing of your social sphere. Newport shares in his book that most people cite a fear of being disconnected when removing optional social media from their lives. It’s a valid concern based on how our society has previously put these applications on a pedestal and made it seem like they are the pinnacle of connectivity. When you pull back the curtains, you see how shallow and superficial most of these friendships are. Speaking from the experience of not having most social media accounts for the last few years, it has created a funnel where only the most meaningful and quality friendships have remained active in my life. However, not being plugged into the digital realm where social interactions happen and plans are sometimes made can keep your social circle small and stagnant. To overcome this, there has to be more involved effort to seek out events or make new friends. This ultimately is a good behaviour to reinforce but it requires more will, planning, and intentionality to combat the various obstacles and deterrents.

      Conclusion

      In summation, I would recommend Cal Newport’s Digital Minimalism and the 30-day Digital Declutter to any and all that are the slightest bit curious. I see it being more impactful and sustainable to do this declutter and boundary-setting around technology use, rather than going for more acute measures. I, myself, had considered getting a dumb phone and at this point, I don’t feel the need to do that so long as I work through what my technology use rules are and slowly work towards bringing my screen time down more. In preparation for 2025, I have been looking into how I can optimize my phone to help support these goals. I have linked a video on that, and some other resources that inspired this article in the section below.

      References & Resources