In a world constantly buzzing with pings, notifications, and never-ending scrolls, choosing to slow down and live intentionally requires more than just setting your phone aside — it’s a wholehearted shift in how we experience our days.
If you’ve ever found yourself reaching for your phone without even realizing it, or scrolling endlessly only to feel more anxious or behind, you’re not alone. I’ve been there too. But with some gentle shifts and practical boundaries, I’ve discovered how freeing it feels to reclaim my time, my presence, and my peace.
I also want to note, this is not just a one and done practice. I often find it beneficial to do this at least once a year, if not seasonly. Personally, I love to do this during my birth month as it is often a natural reflection point for me on the year that was and the year ahead. I hope you can find at least one time a year that this feels natural to you.
The Problem with a Digitally Cluttered Life
Digital clutter doesn’t just take up space on your phone or laptop — it takes up space in your mind. Studies show that constant digital stimulation can increase anxiety, reduce memory, and contribute to burnout.
From the endless notifications to the pressure of keeping up with everyone online, our digital lives are often anything but simple. But by becoming more intentional, we can take back control — without tossing out the tech that helps us work, connect, and grow.
Here’s how I’ve simplified my digital life — and how you can too.
1. Start with a Digital Audit
Just like decluttering a closet, simplifying your digital space begins with awareness. Take inventory of:
- The apps you use daily vs. the ones just taking up space
- How much screen time you average (check your phone settings!)
- Notifications that interrupt your peace
- Email subscriptions that feel like digital clutter
~ Wholesome Tip: Spend 20–30 minutes (on several occasions if needed) reviewing your phone and desktop. Delete anything that doesn’t serve your current season of life.
2. Turn Off (Almost) All Notifications
Our nervous systems aren’t designed to be constantly interrupted. By default, most apps are set to grab your attention — but you get to decide what deserves it.
Here’s what I’ve done:
- Turned off all social media notifications
- Left only call and calendar reminders on
- Removed badges from email and text icons
The result? Fewer distractions, more calm, and a mind that actually has room to think.
3. Create “Phone-Free” Pockets of Your Day
Think about the moments you most want to be present for:
Meals with your family. Your morning routine. Bedtime wind-down.
Designate these as sacred, phone-free spaces.
For me, mornings before 8 am and evenings after 8 pm are protected times. I also try to have at least one phone free day each weekend when I am not working/on-call. I keep my phone in a drawer or on airplane mode and choose to engage with my real life — not my screen.
4. Set a Gentle Limit on Social Media
This isn’t about guilt or shame — it’s about alignment. I still love using Instagram and YouTube to share and connect, but I’ve learned to be intentional about it.
Try setting:
- A daily time limit (start with 30–60 minutes)
- A social media “Sabbath” once a week
- Boundaries around when you create vs. consume
- Follow creators who uplift, educate, or align with your values
~ Wholesome Tip: Move social apps off your home screen or into a folder labeled “Use with Intention.”
5. Unsubscribe and Unfollow
You don’t have to invite every voice into your mental space. Periodically:
- Unsubscribe from emails that feel like noise
- Unfollow accounts that make you feel less-than, drained, or overwhelmed
- Curate a digital space that uplifts, inspires, and aligns with your values
Your online world should feel like a cozy room filled with kind voices — not a crowded concert with flashing lights.
6. Replace Scroll Time with Soul Time
When we take something away, we have to replace it with something better. Otherwise, we slip back into old patterns.
Here are a few replacements that have nourished me deeply:
- Reading a real book (even just 10 minutes a day)
- Journaling — even a single page in the morning
- Taking a slow walk without a podcast
- Doing one small homemaking task with music playing
7. Have a Digital Reset Day Every Month
Once a month, choose a day to do a full digital reset:
- Back up your photos and delete duplicates
- Clear out your inbox
- Review your screen time and reset limits
- Update your digital calendar and note special days ahead
Make a cup of tea, put on a cozy playlist, and treat it like a self-care ritual — not a chore.
Bonus: Use Technology to Support Simplicity
Not all tech is bad — in fact, when used mindfully, it can actually support a simpler, slower life.
Here are a few tools I recommend:
- Google Calendar for intentional scheduling and planning margin.
- Freedom App to block social media during work hours or quiet times.
- Spotify or YouTube for curated calming playlists (think classical, lo-fi, instrumental).
- Notes App or Notion to brain dump ideas, track habits, or keep grocery lists organized.
Tech can serve you — when it’s not leading you.
Final Thoughts
Simplifying your digital life isn’t about perfection. It’s about presence. It’s about remembering that your worth isn’t found in what you post, produce, or scroll through — it’s in how you live, love, and show up for your actual life.
You deserve spaciousness.
You deserve peace.
You deserve a life that feels slower, simpler, and more whole.
Let’s reclaim that together.
With warmth,
Madison Eran
Life Made Wholesome
Life Made Wholesome 