{"id":97889,"date":"2020-01-04T07:00:37","date_gmt":"2020-01-04T15:00:37","guid":{"rendered":"\/blogs\/?p=97889"},"modified":"2025-08-20T08:47:52","modified_gmt":"2025-08-20T15:47:52","slug":"digital-minimalism-is-it-time-to-overhaul-your-relationship-with-technology","status":"publish","type":"post","link":"https:\/\/www.mcafee.com\/blogs\/family-safety\/digital-minimalism-is-it-time-to-overhaul-your-relationship-with-technology\/","title":{"rendered":"Is It Time to Overhaul Your Relationship with Technology?"},"content":{"rendered":"<p><em><span data-preserver-spaces=\"true\">Editor\u2019s Note: This is part I of a series on Digital Minimalism in 2020.<\/span><\/em><\/p>\n<p><span data-preserver-spaces=\"true\">When Steve Jobs introduced the iPhone in 2007, he called it the &#8220;best iPod ever,&#8221; and said it would be a &#8220;very cool way&#8221; to make calls and listen to music. Little did he know that it would be the catalyst to a future technology tsunami of social networks, apps, and gaming platforms that would come to own our collective attention span.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">But here we are. We daily enter an algorithm ecosystem that has little to do with our initial desire to connect with friends and have a little fun. We&#8217;ve gone from fumbling to find our flip phones to checking our phones 96 times a day \u2014that&#8217;s once every 10 minutes, according to <\/span><a class=\"_e75a791d-denali-editor-page-rtfLink\" href=\"https:\/\/www.prnewswire.com\/news-releases\/americans-check-their-phones-96-times-a-day-300962643.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span data-preserver-spaces=\"true\">recent research<\/span><\/a><span data-preserver-spaces=\"true\">.\u00a0<\/span><\/p>\n<h2><strong><span data-preserver-spaces=\"true\">We\u2019re getting it<\/span><\/strong><\/h2>\n<p><span data-preserver-spaces=\"true\">However, with more time and knowledge behind us, parents and consumers are starting to get it.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">We now know that companies deliberately engineer our favorite digital destinations to get us hooked. With every \u201clike,\u201d emoji, comment, and share, companies have figured out how to tap into our core human motivators of sensation, anticipation, which keeps our <\/span><a class=\"_e75a791d-denali-editor-page-rtfLink\" href=\"http:\/\/sitn.hms.harvard.edu\/flash\/2018\/dopamine-smartphones-battle-time\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span data-preserver-spaces=\"true\">dopamine levels<\/span><\/a><span data-preserver-spaces=\"true\"> amped the same way tobacco, gambling, or overeating might do.\u00a0<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">This <\/span><span data-preserver-spaces=\"true\">evolution of marketing and economics has hit us all hard and fast. But as Maya Angelou famously said, when we know better, we can do better. Stepping into <\/span><span data-preserver-spaces=\"true\">2020 may be the best time to rethink \u2014 and totally reconstruct \u2014 our relationship with technology.<\/span><\/p>\n<h2><strong><span data-preserver-spaces=\"true\">Digital Detox vs. Digital Minimalism<\/span><\/strong><\/h2>\n<p><span data-preserver-spaces=\"true\">We\u2019ve talked a lot about\u00a0<\/span><a class=\"_e75a791d-denali-editor-page-rtfLink\" href=\"https:\/\/www.mcafee.com\/blogs\/consumer\/family-safety\/has-your-phone-become-your-third-child-ways-to-get-screen-time-anxiety-under-control\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span data-preserver-spaces=\"true\">digital detox strategies, <\/span><\/a><span data-preserver-spaces=\"true\">which, no doubt, have<\/span><span data-preserver-spaces=\"true\"> helped us reduce screen time and unplug more. However, there\u2019s a new approach called digital minimalism that may offer a more long-term, sustainable solution to our tech-life balance.<\/span><\/p>\n<p>The difference in approaches is this: A detox implies you will stop for a brief period and then resume activities. Digital minimalism is stopping old habits permanently and reconstructing a new way forward.<\/p>\n<p><span data-preserver-spaces=\"true\">Digital minimalism encourages us to take a long, hard, honest look at our relationship with technology, be open to <\/span>overhauling our ideology, and<span data-preserver-spaces=\"true\"> adopt a \u201cless is more\u201d approach.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Author Cal Newport examines the concept in his book,\u00a0<\/span><em><span data-preserver-spaces=\"true\">Digital Minimalism: Choosing a Focused Life in a Noisy World<\/span><\/em><span data-preserver-spaces=\"true\">\u00a0and is based on three principles:\u00a0<\/span><strong><span data-preserver-spaces=\"true\">a)<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0clutter is costly\u00a0<\/span><strong><span data-preserver-spaces=\"true\">b)<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0optimization is important\u00a0<\/span><strong><span data-preserver-spaces=\"true\">c)<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0intentionality is satisfying.\u00a0<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">According to Newport, digital minimalism allows us to rebuild our relationship with technology so that it serves us \u2014 not the other way around. Here&#8217;s the nugget: When you can clearly define and understand your values, you can make better, more confident decisions about what technology you use and when.<\/span><\/p>\n<h2><strong><span data-preserver-spaces=\"true\">Three core principles<\/span><\/strong><\/h2>\n<p><strong><span data-preserver-spaces=\"true\">\u2022 Scrutinize value.<\/span><\/strong><span data-preserver-spaces=\"true\"> Digital\u00a0<\/span><em><span data-preserver-spaces=\"true\">clutter is costly<\/span><\/em><span data-preserver-spaces=\"true\">. Therefore, it&#8217;s critical to examine every piece of technology you allow into your life and weigh it against what it costs you in time, stress, and energy.<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">Ask yourself:\u00a0<\/span><\/strong><\/p>\n<p><em>What am I genuinely gaining from the time I am spending on this site?<br \/>\n<\/em><em>What is being here costing me in terms of money and attention?<br \/>\n<\/em><em>What emotions rise (positive, negative) when I\u2019m using this app\/site?<br \/>\n<\/em><em>Can I perform the same task differently?<\/em><\/p>\n<p><strong><span data-preserver-spaces=\"true\">\u2022 Optimize resources.<\/span><\/strong><span data-preserver-spaces=\"true\"> You don\u2019t have to throw out all your technology to be a digital minimalist. Instead, <\/span><em><span data-preserver-spaces=\"true\">optimization<\/span><\/em><span data-preserver-spaces=\"true\"> is determining what digital sources bring you the most value. For example, you may habitually scroll six news sources each day when you only gain value from two. You may have six active social networks you frequent out of obligation or habit when only one actually offers you value and genuine connection.<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">Ask yourself:<\/span><\/strong><\/p>\n<p><em><span data-preserver-spaces=\"true\">What app\/site is the most accurate and valuable to me?<br \/>\n<\/span><\/em><em><span data-preserver-spaces=\"true\">What app\/site feed my emotions, goals, and relationships in a positive, healthy way?<br \/>\n<\/span><\/em><em><span data-preserver-spaces=\"true\">What app\/site helps me personally to work more efficiently?<\/span><\/em><\/p>\n<p><strong><span data-preserver-spaces=\"true\">\u2022 Align tech with values.<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0The third principle of\u00a0<\/span><em><span data-preserver-spaces=\"true\">intentionality<\/span><\/em><span data-preserver-spaces=\"true\"> is inspired by the Amish way of life and encourages holding every technology decision up against your fundamental values. For instance, if spending time on a specific app doesn\u2019t support your priorities of family and personal health, then that fun, albeit misaligned app does not make the cut.\u00a0<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">Ask yourself:<\/span><\/strong><\/p>\n<p><em><span data-preserver-spaces=\"true\">Does this activity benefit and support my values and what I\u2019m trying to do in my life?<br \/>\n<\/span><\/em><em><span data-preserver-spaces=\"true\">Am I better off without this online activity?<br \/>\n<\/span><\/em><\/p>\n<p><strong><span data-preserver-spaces=\"true\">Getting started<\/span><\/strong><\/p>\n<ul>\n<li><strong><span data-preserver-spaces=\"true\">30-days of less.\u00a0<\/span><\/strong><span data-preserver-spaces=\"true\">For 30 days, cut out all non-essential technology from your life. Use only what is essential to your income and health.\u00a0<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Reflect on values. <\/span><\/strong><span data-preserver-spaces=\"true\">Reflect on the things that are truly important to you and your family. Think about what activities bring you joy and which specific people interest you. If you decide that creating art or volunteering are your central values, ask yourself, \u201cDoes this technology support my value of creating art and volunteering?&#8221;<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Increase solitude.<\/span><\/strong><span data-preserver-spaces=\"true\"> Researchers have found a connection between lack of solitude and the increase in depression and anxiety among digital natives (iGen) they call isolation depravation. Solitude allows us to process, reflect, and problem solve. Little by little, begin to increase your time for personal reflection.\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-preserver-spaces=\"true\">While it\u2019s easy to demonize the growing presence and power of technology (smartphones and social media specifically) in family life, it&#8217;s also added amazing value and isn\u2019t going anywhere soon. So we do what we can do, which is to stop and examine <\/span><em><span data-preserver-spaces=\"true\">the way we use technology<\/span><\/em><span data-preserver-spaces=\"true\">\u00a0daily and the\u00a0<\/span><em><span data-preserver-spaces=\"true\">amount of control<\/span><\/em><span data-preserver-spaces=\"true\"> we give it over our time, hearts, and minds.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Editor\u2019s Note: This is part I of a series on Digital Minimalism in 2020. When Steve Jobs introduced the iPhone&#8230;<\/p>\n","protected":false},"author":642,"featured_media":97898,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[12],"tags":[6023,6022,5313,5312,6021,5531,4222,5314],"coauthors":[3359],"class_list":["post-97889","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-family-safety","tag-brain-hacking","tag-cal-newport","tag-digital-cleanse","tag-digital-detox","tag-digital-minimalism","tag-screen-time","tag-social-media","tag-unplugging"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is It Time to Overhaul Your Relationship with Technology? | McAfee Blog<\/title>\n<meta name=\"description\" content=\"Editor\u2019s Note: This is part I of a series on Digital Minimalism in 2020. 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