I’ve recently found that I’ve been relying more and more on my phone for daily dopamine hits:
- 🛌 When I wake up, I “do the rounds” across my social media accounts.
- 🍔 While I’m eating, I browse YouTube.
- 🤣 Before bed, I scroll Instagram for funny videos.
Slowly but surely, this little device in my pocket has become the "antidote" to my boredom.
But it’s also been taking up more and more of my time.
That's valuable time when I could be brainstorming ideas, making music, exercising, or just simply relaxing and taking in wherever I’m at.
But then...
I discovered VenusTheory’s new video, and realized I’m in VERY good company:
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VenusTheory pointed out that this addiction to our devices isn’t just taking up our time.
It’s fooling us into thinking we’re productive:
“I started to rely on this passive intake of information as this crutch, and thereby associate this mindless consumption with part of what it means to be productive as a creator.”
So...
I’ve decided to re-evaluate my relationship with my phone and make some changes.
With that in mind, here’s VenusTheory’s 5 guidelines for a powerful digital de-clutter that I’ll be following myself.
- ❌ Create “phone-free zones” (ex. no checking your phone when you wake up, no late-night doom-scrolling)
- 🗓️ Schedule intentional times to use devices (ex. batching your DM/inbox checking to 1x per day)
- 🧘♂️ Optimize your phone for focus (ex. browser versions for apps because they’re less fun to use, “Do Not Disturb” mode settings)
- 💻 Create a distraction-free computer environment (ex. disable notifications, grab site and ad-blocking browser extensions)
- 🤔 Question your devices and consume intentionally (ex. ask WHY you need to check Instagram, if at all)
(FYI, these principles are laid out in more detail in Cal Newport’s book Digital Minimalism: Choosing a Focused Life in a Busy World. If you’re interested in developing this skill, I highly recommend it.)
In short…
I think we all could use more space to ourselves and away from screens.
These devices can be powerful tools, but only when we’re in control of them - not when they’re in control of us.
If you can implement just 1 of these 5 guidelines this week, I think you’ll see a dramatic improvement in your quality of life and mental clarity.
Best of luck. 🙌