Find a practice for your goal
Search for the skill or situation you want to work on, such as focus, negotiation, or setting boundaries. Open a practice to read its steps before choosing what suits you.
30 results (expanded search) for "digital-minimalism"
Psychological
No-Screen First 30 Min
First 30 min of day — no phone. Everything changes.
Professional
Notification Detox
Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.
Social
Pre-Call Heads-Up Text
Do not call out of the blue. Text an hour before: "Can I have 15 minutes now or after dinner?"
Social
Group-Chat Hygiene
Set rules for your group chats: no short replies, batch messages, specific @s.
Social
Personal Group-Chat Boundary
Craft one personal boundary for a group chat that drains you, and state it without apology.
Administrative
Zero-Based Communication Channel Audit
Freeze every internal comm channel (Slack, email, meetings) for a week, and reinstate only what's actually demanded back.
Digital & AI
Boredom Tolerance Training
Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.
Digital & AI
30-Day Digital Declutter (Newport)
Delete all "entertainment" apps from phone and laptop for 30 days. After, restore only what's worth.
Digital & AI
Phone-Free Bedroom
No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.
Digital & AI
Quarterly App Audit
Every 3 months, ask per app: "Does it earn its place on my phone?" — delete without hesitation.
Digital & AI
Essentialism Applied to Tech
For every new tech, ask: "Do I gain more than I lose?" — most: no.
Digital & AI
Home Screen, 6 Apps Only
Phone home screen: 6 tools only (clock, maps, calculator, camera, messages, alerts).
Digital & AI
6-Month Rule for New Tech
Don't adopt new tech until 6 months post-launch — time exposes flawed vs valuable.
Digital & AI
Replace 3 Apps with Analog
Paper book vs Kindle, paper vs Notes, watch vs phone clock.
Digital & AI
Reset the Algorithm
Every 3 mo, delete history + watched + watch only specific content 1 week. Algorithm relearns from scratch.
Digital & AI
One Tool, One Job Rule
Before adding a new tool, verify it doesn't duplicate a job an existing tool already does — overlap costs more time and money than it saves.
Digital & AI
30-Day Social Media Fast Protocol
Delete social apps (not just deactivate the account) for a full 30 days, with a conscious reintegration plan afterward.
Social
"Tell Me More"
When he opens sensitive topic, say "tell me more" vs reply.
Administrative
Dashboard Hygiene
Every quarter: review dashboard — drop unused, add needed, refresh targets.
Parenting
Family Tech Agreement
A document signed by all family members (parents included) about screen use rules.
Parenting
Screen-Free Zones and Times
Set 3 zones and 3 times daily as screen-free for the whole family — simpler than complex hour rules.
Parenting
Co-Viewing
When your child watches, sit with him and ask during the show — the screen turns from isolator to connector.
Parenting
Parental Phone Pause
Put your phone in another room during time with your child — bigger impact than restricting his hours.
Parenting
Tech Curiosity Talk
Ask your child with curiosity about his apps and digital friends — before discovering by surprise.
Parenting
Digital Boundaries for Teens
Don't "monitor" your teen, "covenant" with him on a digital protocol. The difference is everything.
Parenting
Social Media Curiosity Talk
Instead of "platforms harm you", ask curiously: "what do you enjoy most? what bothers you?"
Digital & AI
Monthly Phone App Audit
Delete any app unopened in 30 days — lose apps before they cost you focus.
Digital & AI
Weekly Email Unsubscribe Sweep
Every Sunday, unsubscribe from 5 newsletters you did not read this week.
Digital & AI
Diverse Few-Shot (Not Similar)
In few-shot, deliberate variety (positive/negative/edge case) matters more than count.
Digital & AI
Browser Tab Limits
Max 5 browser tabs. Every 6+ = close or save to read-later.