Key points
- Excessive screen time linked to mental health issues
- Digital minimalism fosters stronger real-world connections
- Reducing screen time improves sleep and well-being
ISLAMABAD: In an age when our phones buzz constantly, tabs multiply uncontrollably, and social feeds scroll non-stop, many of us are starting to feel mentally numb, fatigued, or simply overwhelmed.
That creeping exhaustion is precisely what’s fueling the rise of digital minimalism — a growing movement that urges people to slow down, simplify their tech use, and reclaim their time, attention, and peace of mind.
What is digital minimalism?
Digital minimalism is not about rejecting technology outright; it is about using it intentionally. The philosophy encourages prioritizing online interactions and digital tools that truly add value while eliminating compulsive scrolling, constant notifications, and passive consumption. It is a deliberate effort to align everyday digital habits with one’s values.
Why is it gaining momentum?
The average adult now spends more than seven hours a day on digital devices, a figure that continues to rise. Meanwhile, mounting research links excessive screen time — especially unstructured, recreational use — to negative mental-health outcomes.
A major systematic review published in 2024 found strong associations between high screen exposure and an increased risk of depression, anxiety, stress, poor sleep, burnout, and lower overall well-being.
Another recent randomized controlled trial showed that when healthy young adults reduced their smartphone use to no more than two hours a day for three weeks, they experienced measurable improvements in mood, stress levels, sleep quality, and general well-being.
It appears the cost of always-on connectivity is not just lost productivity but impaired emotional resilience, mental fog, and even disrupted sleep cycles.
The benefits of intentional tech use
Adopting digital minimalism has a range of tangible benefits, such as lower anxiety and stress, improved sleep quality, enhanced focus, stronger relationships, and a renewed sense of control over one’s time and energy.
People who intentionally manage their screen time report being able to concentrate better, think more deeply, and engage more fully with tasks or conversations. Without constant pings and distractions, the ability to focus on important activities improves.
Moreover, reducing time spent on social media feeds, negative news cycles, and comparison triggers can significantly reduce feelings of anxiety, inadequacy, and burnout. People have also reported healthier sleep patterns after cutting down on screen time, particularly in the evening when blue light exposure can disrupt the body’s natural sleep rhythm.
Perhaps most importantly, people who embrace digital minimalism tend to invest more in face-to-face interactions, hobbies, and time spent offline. This shift contributes to a deeper sense of fulfillment and presence in the real world, fostering stronger emotional connections and a more balanced life.
Challenges — and how to start
Switching to a more mindful digital lifestyle is not always easy. The pull of constant connection, the fear of missing out (FOMO), ingrained device-checking habits, and work demands can make detoxing feel impractical.
However, many find success by beginning with small, intentional changes. Starting with a digital audit — identifying apps and habits that consume time but add little value — can help in understanding where to make cuts.
Setting boundaries, such as designating “tech-free” times or spaces, can further promote a sense of balance. Replacing passive screen use with offline activities like reading, walking, or hobbies can help to re-engage with life beyond the screen.
Additionally, batching digital tasks, such as checking messages or social apps at set times, rather than responding to every notification, can significantly reduce the urge to stay constantly connected.
As our world becomes ever more digitally saturated, the quiet movement of digital minimalism offers a powerful antidote: the chance to reclaim time, restore focus, and reconnect with ourselves and others on a deeper level.
