PRACTICE: TAKE LONG WALKS

• Quit accessing social media and other distracting services on the go.
• The small extra barrier of needing to log in to a computer can prevent mindless scrolling.
• Services that were claimed indispensable often provide only convenient distractions.
• Facebook use dropped s...

• Put SMARTPHONE in the kitchen cupboard. 
• Use flip phone or Light Phone.

• Unpredictable rewards and social tagging can create a strong psychological pull to technology
• Rebuilding our relationship with technology based on our values is more effective than just using tips and tricks to limit our usage.

• It is a structured way to make sense of whatever important things are happening in your life at the moment. 
• This behavior necessarily shifts you into a state of productive solitude

• Require more “mental strain” to enjoy. 
• Expending more energy in your leisure, Bennett tells us, can end up energizing you more.
• You have to spend money to make money” into the language of personal vitality.

• Prioritize demanding activity over passive consumption.
• People have a need to use tools and create things to feel fulfilled.
• Deep activities like writing code that solves a problem give more meaning than shallow activities like answering emails.

• Let the concern about the reaction of others motivate you to invest time in setting up a real conversation.
• You don't need to keep in touch with so many people on social media.

• Seek activities that require real-world, structured social interactions.
• Leisure time should be spent on physical world pursuits, with digital technology serving only as a support role.
• Digital technology can be helpful in setting up or maintaining leisure activities, but it ...

• Face-to-face conversation is the most humanizing thing we do.
• Video chat or phone call is also good as long as it involves nuanced analog cues.
• Textual or non-interactive communication is not considered conversation.
• The human brain has evolved to process information ...

• The Seasonal Leisure Plan
• A seasonal leisure plan is something that you put together three times a year: at the beginning of the fall (early September), at the beginning of the winter (January), and at the beginning of summer (early May).
• Identify a concrete accomplishment th...

• Use skills to produce valuable things in the physical world.
• Social benefits can be obtained from leisure activities.
• Examples include board games, social fitness, recreational sports leagues, volunteering, and working on group projects.
• Successful social leisure acti...

Join first and work out the other issues later. 

• Certain regions in the brain activate when not attempting a task and deactivate when focusing on something specific.
• Targeted and composed information from someone known well correlates with improved well-being.
• Receiving a "like" or broadcast status update doesn't correlate ...

• Use Instagram to follow a small number of interest-related accounts for a quick browsing experience.
• Use Facebook only for close friends and relatives and occasionally connect with influencers.
• Dunbar's number, 150, is a theoretical limit for successful social circle manageme...

• Review your seasonal leisure plan.
• Plan how your leisure activities will fit into your schedule for the upcoming week.
• Figure out what actions you can take during the week to make progress on your leisure objectives.
• Schedule exactly when you'll do these activities.

• Regular doses of solitude are necessary to flourish as a human being.
• Solitude requires moving past reacting to information created by others and focusing on one's own thoughts and experiences.
• Solitude provides new ideas, self-understanding, and closeness to others.
• ...

• A computer can increase productivity by shutting down some of its core functions.
• Switching between different applications can make a person's interaction with the computer less productive.
• If you need a particular social media tool for work, put aside a few blocks during the...

• Digital life can be exhausting and overwhelming
• Digital Sabbath suggests moderate approaches to digital usage, such as keeping phones away from the bed or turning off notifications
• Digital minimalism proposes spending less time using technology for a healthier relationship wi...

• When trying to gain something valuable from someone's network, it's important to be prepared and committed to avoiding exploitation.
• This battle requires being aware of the other person's interests and intentions.
• It's important to establish boundaries and maintain autonomy w...

• Cluttering our lives with non-crucial things such as apps is costly in terms of the amount of life exchanged for it.
• Optimizing technology use is important, not just in the type of technology used, but also in how it's used, such as watching Netflix only with friends or uninstalling ...

• Detox symptoms include boredom, urge to check social media, and wanting to look something up.
• These feelings will pass with time.
• Rediscover hobbies and passions that don't involve technology before reintroducing optional technologies.
• Suggestions include reading, pai...

1. Serve something you deeply value (offering some benefit is not enough).

2. Be the best way to use technology to serve this value (if it’s not, replace it with something better).

3. Have a role in your life that is constrained with a standard operating procedure that specifies when ...

Living a life with and without a phone is reasonable for protecting against solitude deprivation.

• Setting the phone to Do Not Disturb mode during predetermined times can increase focus and reduce anxiety.
• Treating text messages like emails, and checking them on a regular schedule, can help maintain the advantages of the technology while avoiding its negative effects.
• This...

• Take a thirty-day break from optional technologies.
• Use the break to rediscover meaningful and satisfying activities.
• Reintroduce technologies starting from a blank slate and determine their value and specific use to maximize that value.

Reasons of failure

1...

• Adopting digital minimalism is not a onetime process that completes the day after your digital declutter; it instead requires ongoing adjustments.
• It is more about the quality of your life.

As Aristotle elaborates, a life filled with deep thinking is happy because contemplation is an “activity that is appreciated for its own sake . . . nothing is gained from it except the act of contemplation.”

• Minimalists focus on a small number of carefully selected online activities that align with their values
• They prioritize large things that make their life good over small things they might miss out on
• Minimalists use hacks like replacing smartphones with basic flip phones, re...

• Slow Media requires full concentration and high-quality content.
• It stands out from fast-paced and short-lived media.
• The news consumption habit involves a ritualistic sequence that unfolds on autopilot.
• Engaging with arguments provides satisfaction independent of the...

• Optional technologies to take a break from include text messaging, social media apps, streaming services, and video games.
• Exceptions include checking email for professional purposes.
• Lack of information from optional technologies may expose you to alternative uses of time an...

Put aside set times on set days during which you’re always available for conversation.

• Trading extra money to specialists for fixing things can free up time for leisure activities
• Learning new skills can be a source of high-quality leisure
• Developing handiness can help tap into satisfying activities
• Examples of DIY activities: changing car oil, installi...

• Replace email newsletters and breaking news with a balanced news portal.
• Read news summary podcast, radio, and newspaper instead of browsing news online.
• Check Twitter feed only once in the weekend.
• Check social media from the web browser on the computer.
• Remo...