Breaking Free from Digital Overload
At the start of this year, I set the intention to read more. Not just to pick up books here and there, but to truly engage with them—taking notes, reflecting on what resonated, and remembering the details rather than just the general idea. Embracing digital minimalism, I realised that while I’ve read plenty of books, if I don’t write down my thoughts, I tend to lose track of the small, powerful insights that made an impact in the moment.
What really motivated me to get started was joining the book club run by Founder Mums. It’s a book club with a difference – each of us chooses a self-help or business book to read, and then we come together to share our insights and reflections. It’s been a fantastic way to stay accountable to my reading goals and feel inspired by the experiences of other women in business.
So, I’ve decided to document my reading journey here, a way to both process what I’m learning and share it with other small business owners or anyone interested in these topics.
Not too long ago, I found myself deep in a phone addiction spiral. Scrolling endlessly, switching between apps, filling every small pocket of time with digital distractions. It wasn’t until I looked at my phone usage stats that I had a real wake-up call. Some weeks, I was spending from 4 up to six hours a day on some days on my phone!
This realisation led me to explore ways to take back control of my screen time. It started with a mindset shift, which I wrote about in my blog Breaking Free: Overcoming Phone Addiction and Building Intentional Habits, inspired by Atomic Habits by James Clear. That book introduced me to the power of small, consistent changes in building better habits.
Fast forward to now, and I’ve taken my exploration a step further with Digital Minimalism by Cal Newport. While Clear’s approach focused on breaking habits through structured behaviour change, Newport’s book challenged me to rethink my entire relationship with technology. And as a small business owner who relies on social media for work, this was both confronting and necessary.
Why I Chose This Book
I bought the book Digital Minimalism a while ago, but it sat on my shelf until recently. The reason I picked it up now? I’ve been feeling overwhelmed by digital noise. Not just personally, but as a mother of a teenager who lives in a world where social media is second nature.
For small business owners, social media is a double-edged sword. We need it for visibility, engagement, and connection. But it also comes with the pressure to constantly show up, create, and consume. Despite scheduling my posts in advance and trying to limit my engagement, I still found myself spending too much time on Instagram. Some of it is surely productive, but much of it is mindless scrolling – a habit that often left me feeling anxious rather than inspired.
So, I wanted to see what Newport had to say. Could I implement digital minimalism without completely stepping away from my work tools? The short answer: yes, but with balance.
Key Takeaways from Digital Minimalism
1. Digital Decluttering
Newport suggests a radical 30-day digital detox, eliminating all optional technology and then only reintroducing what truly adds value. While I didn’t follow this to the letter, I did assess what was actually necessary. For me, social media is kind of essential, but games? Not so much. I realised I spent quite some time in those quiet moments, gap time on games that gave me nothing other than wasting time. Whether it was waiting in line, taking a short break, or simply feeling bored, I instinctively reached for my phone to play a quick puzzle or a mindless tapping game.
At first, it felt harmless—just a way to fill the gaps. But when I looked at my screen time report, the minutes had turned into hours over a week. And when I asked myself what I actually got out of it, the answer was… nothing. No relaxation, no real mental stimulation—just a numbing habit that kept me from being present in those small moments of daily life.
So, I made a conscious decision to delete these games and rethink how I use those short, in-between moments. Instead of scrolling or playing games, I started carrying a book with me, even if it was just an easy read for those few spare minutes. Sometimes, I just let myself be in the moment, observing my surroundings, letting my mind wander, or even using that time to mentally plan my day.
It’s a small shift, but it made a big difference. I no longer feel like my time is slipping away into pointless distractions. And while I still catch myself reaching for my phone out of habit, I’m getting better at pausing and making a more intentional choice.
2. The Cost of Constant Connectivity
Newport argues that our constant connection to digital devices has eroded our ability to engage in deep work and solitude. He says:
“Simply put, humans are not wired to be constantly wired.”
This hit home. How often do we reach for our phones the second we have a quiet moment? I realised I wasn’t allowing myself any real mental rest, which is key for creativity and focus.
Newport also challenges the way we interact online, particularly through social media. He suggests that passive engagement—liking posts, scrolling without real interaction—does little for genuine connection. Instead, he encourages deeper, more meaningful engagement. Rather than just tapping ‘like’ on a post, he suggests leaving a thoughtful comment or starting a conversation.
As a photographer and small business owner, this perspective is interesting because engagement is key to social media visibility. Algorithms favour interactions, and avoiding likes entirely might not be ideal from a business standpoint. However, Newport’s advice on fostering real conversations aligns with what actually benefits engagement – genuine comments, thoughtful discussions, and meaningful interactions with your audience.
Beyond business, he also suggests taking connection offline when possible. If a friend shares something important, rather than reacting with an emoji or a short comment, why not call them or meet in person? This struck me because while social media keeps us loosely connected, it often replaces deeper, more personal interactions.
Reading this made me reflect on my own habits. I do try to engage with others on social media beyond just liking posts, but I also see how easy it is to get lost in surface-level interactions. Moving forward, I want to be more intentional, using social media as a tool for real connection rather than just another habit of mindless scrolling. And Founder Mums is a great place to take those conversations away from the digital world.
3. The Importance of Solitude
One of my favourite parts of the book was Newport’s discussion on solitude.
He quotes Virginia Woolf from A Room of One’s Own, emphasising how women have historically been denied both literal and mental space for deep thought by a patriarchal society. Today, we are willingly giving up this solitude through digital distractions.
Nietzsche also had a powerful take on this: “Only thoughts reached by walking have value.”
That line made me rethink how much clarity I gain when I step away from screens, whether through reading, journaling, or taking a simple walk. Actually, it’s when I walk that my head fills with new thoughts and ideas. I try to capture them by dictating notes on my phone. Sometimes, I wonder if people passing by think I’m crazy talking to myself, but then I remind myself that everyone is too busy with their own thoughts to notice!
Newport argues that the constant bombardment of stimulation from social media and technology disrupts our ability to experience solitude. We rarely allow ourselves to be alone with our thoughts, there’s always a screen, a notification, or a digital distraction pulling us away. But solitude is not just about physical isolation; it’s about giving our minds space to wander, process, and generate new ideas. It’s about being comfortable with our own thoughts without immediately seeking external validation or entertainment.
He emphasises that this lack of solitude affects our self-awareness, creativity, and emotional well-being. Without quiet moments of reflection, we risk losing touch with our inner voice, simply reacting to the world instead of intentionally shaping our own paths.
As an extension of my digital decluttering, I’ve started to actively seek more solitude—not in a way that isolates me from others, but in a way that allows me to reconnect with myself. Whether it’s a quiet morning walk, journaling without distractions, or simply allowing myself to be bored without grabbing my phone, I’m learning to embrace these moments as necessary, not wasted. And interestingly, I’ve found that the more I make space for solitude, the more creative and focused I feel throughout the day.
Related article: Embracing Mindfulness and Photography: Lessons from My Morning Walk
4. Replacing Mindless Tech Use with Meaningful Activities
Newport encourages filling our time with enriching, hands-on activities. This made me reconsider how I spend my “gap” time. Instead of grabbing my phone, I’ve started carrying a book with me. And I’m hoping to pick up my guitar again, something I used to love but let slip over the years.
He also emphasises the importance of reclaiming leisure, urging us to prioritise demanding activities over passive consumption. Instead of defaulting to scrolling or binge-watching, he suggests deliberately choosing activities that engage the mind and body—things that require skill, creativity, or effort.
One of his key points is the value of producing rather than consuming. In a world where entertainment is instantly available at our fingertips, we often forget the joy of creating something tangible. Newport encourages people to engage in activities that result in meaningful output—whether that’s writing, painting, gardening, woodworking, or any other form of craftsmanship. The goal is to replace passive tech use with something that adds value to your life and possibly even the lives of others.
Another interesting concept he introduces is planning leisure rather than letting it happen by chance. He recommends scheduling real-world, social leisure activities, ensuring they take precedence over digital distractions. Instead of defaulting to endless scrolling, making plans for structured, fulfilling activities—such as joining a class, organising game nights, or dedicating time to a creative hobby—ensures that leisure time is intentional and satisfying.
These ideas made me reflect on how I approach my own free time. Beyond picking up my guitar again, I’ve been thinking about integrating more structured activities into my routine, perhaps setting aside time for drawing or even attending a workshop in something new. It’s a shift in perspective, from using leisure time as an escape to making it something that enriches and fulfils me.
My Personal Digital Minimalism Approach
I may not have done a full detox, but I did make some small yet meaningful changes that have helped me regain control over my digital habits:
✔ Deleted unnecessary apps – I removed time-wasting games and apps that I mindlessly opened out of habit, freeing up time for more intentional activities.
✔ Replaced scrolling with reading – I swapped mindless social media browsing for physical books, making a conscious effort to engage in deeper, more fulfilling reading.
✔ Set social media boundaries – I’ve been scheduling my content in advance for a while, primarily for productivity reasons rather than screen avoidance. However, after reading Newport’s perspective, I now see it as an essential way to stay intentional with my time online, reducing unnecessary engagement while still maintaining my presence.
✔ Turned off notifications – This wasn’t a new habit for me; I introduced this change some time ago by disabling notifications and using focus time settings on my phone. Newport’s insights reinforced why limiting interruptions is crucial for maintaining deep focus and mental clarity.
Final Thoughts
Reading Digital Minimalism reinforced something I already knew but often need reminding of – technology should serve us, not the other way around. While I can’t completely step away from social media, I can be more intentional about how I engage with it, ensuring it remains a tool rather than a source of distraction.
This book also sparked another idea for a future post: the role of social media in fueling anxiety and comparison, especially for business owners. The pressure to constantly show up, stay relevant, and keep up with trends can be overwhelming. Finding a balance between using social media effectively and maintaining a healthy mindset is something I want to explore further.
For now, I’m focusing on small, manageable steps toward a healthier digital balance—being more aware of my habits, prioritising meaningful interactions, and making space for solitude and creativity.
Have you ever tried digital decluttering?
What strategies have helped you regain control of your screen time? I’d love to hear your thoughts!
