Digital minimalism: how to reduce screen time

Cal Newport, the American computer scientist and writer who popularised the concept in his 2019 book "Digital Minimalism," defines digital minimalism not as a total abstention from technology but as a set of principles for using technology intentionally. The core of the proposal is simple: use digital tools when they generate clear and concrete value in your life, and drastically eliminate or reduce the use of those that do not, regardless of their popularity or the social noise they generate.

The evidence on the costs of unintentional smartphone use is abundant. Average smartphone use globally exceeds four hours a day in many countries, with a significant portion of that time in compulsive checks with no clear purpose. Each check briefly activates the dopaminergic reward system, creating a pattern of use that resembles a compulsion more than a rational decision. Longitudinal studies that followed people for weeks after reducing social media use documented improvements in sleep, concentration and subjective well-being indicators.

Digital minimalism does not require eliminating the smartphone or abandoning social media. Newport proposes a 30-day "digital detox" to reset habits, followed by a selective and purposeful reintroduction of the tools that genuinely add value. Concrete strategies with good backing: deactivate all notifications except those from real people, keep the phone out of the bedroom, designate specific times to check email and messages instead of doing so continuously, and replace scrolling time with activities with higher well-being returns — such as exercise, reading or face-to-face time with other people.