We can reclaim our time and our attention. Unlike a physical space, we can wipe the slate clean in our digital environment.

If you clear apps from your phone, nothing will happen. You can always reinstall the ones you use.

If you want to reduce the impact of distractions, design an environment conducive to that. Willpower doesn't work. Checking email or Facebook is an impulse, not a choice.

• Use a Distraction Blocker.
• Work in Full-screen mode.
• Leave...

Most people do not consume content deliberately. They just click on whatever moves through their feed.

Deliberate consumption means you consume what you decide on beforehand. If you consume less and are intentional about it, you'll get more out of the content you consume.

If people's physical lives were anywhere near as cluttered as their digital lives, their kitchen sinks would be full of dishes, their closets would be jammed, and their houses would be in chaos.

But our digital lives are limited to our devices, so we don't notice how messy they are. Our n...

• Carry a physical notebook. It's a distraction-free tool.
• Read physical books. We retain more when we read physical books.
• Meet people in person. The digital to human contact ratio in most of our lives are entirely out of balance.

To find out what to keep, determine how much value something is adding to your life.
Decide which are "optional" that you can take a break from for thirty days. As a rule, consider the technology optional unless its temporary removal would harm your life.