Reclaiming Mental Space in the Age of Notifications

I first learned of the term "Phantom Vibration Syndrome" when I played Persona 5 in 2017. It's a phenomena Wikipedia sums up as "the perception that one's mobile phone is vibrating or ringing when it is not." In writing this article, I came across a Georgia Tech research article and video on the topic, as well as an article from NPR's All Tech Considered written over a decade ago about Phantom Phone Vibrations.

Consider this: the average adult smartphone user receives 46 app push notifications per day.

Information from The Anxious Generation (my favorite book released this year), shows this number is much higher for teens, an average of 192 alerts per day. Teens gets 7 hours of sleep per night on average. Which means 11 notifications per waking hour. Or one every five minutes. For power users, often older teen girls, this number rises to an interruption every waking minute.

It's no wonder we anticipate phone vibrations.

The rest of this article will not be focused on the technology use of children and teens - that's a dedicated article for another week - instead I'm going to focus on how you can change the way you engage with your devices.

Enter Digital Minimalism

Digital minimalism, a term popularized by computer scientist Cal Newport, is not about rejecting technology wholesale. Instead, it’s about being intentional with our digital lives. It’s about curating our online experiences to support our values and well-being, rather than being at the mercy of algorithms and app designers.

Mental Health Impact

These effects likely aren't surprising. Notifications can lead to:

1. Increased Anxiety: The fear of missing out (FOMO) can keep us tethered to our devices, elevating stress levels.

2. Decreased Focus: Task-switching caused by notifications can reduce our ability to concentrate deeply.

3. Sleep Disruption: Nighttime notifications can interfere with our sleep patterns, leading to fatigue and mood issues.

4. Comparison Trap: Social media notifications often lead to unhealthy comparisons, potentially triggering feelings of inadequacy or depression.

Strategies for Digital Minimalism

Here are some strategies I recommend:

1. Notification Audit: Review all your app notifications. Ask yourself: “Do I genuinely benefit from or need these notifications in case of emergency?" If not, turn it off.

2. Curate Your Digital Space: Using Instagram only to connect with family? Only follow family members. Using Facebook only for marketplace? Don't add any friends or follow any pages. Subscribe only to content that aligns with your goals and values. Unfollow accounts that don’t add value to your life.

3. Designated Check-In Times: Instead of responding to every notification as it arrives, set specific times to check your email, social media, etc.

4. Delete Apps; Use the Browser Version: The web experience of most social media is inferior to the app's. This allows you to continue to use the platform, but with such a high-friction experience, you'll probably not want to spend as much time there.

5. Create No-Phone Zones: Designate certain areas (like the dinner table or bed) or times (first hour after waking, last hour before sleep) as phone-free.

6. Dedicated Devices: Albeit a privilege in the modern tech landscape, I recommend avoiding the "all-in-one" device when possible. Use a different number for work. Play games on consoles, not phones. Read physical books. Take pictures with a devoted camera.

And one more...

The Screen Time Widget

About a year ago, I added the Screen Time widget to my iPhone's home screen, and I've been recommending others do the same. If you've never added a widget to your iPhone's home screen, here's how you do it. And here's a link for Android users.

Many people are embarrassed to find out how much they use their phones. The nebulous "a lot" is a much safer answer than "an average of eight hours and 26 minutes per day".

For me however, I've found the knowledge useful and insightful. Whenever I've made significant changes, such as deleting an app, I have an immediate visual representation of the impact. And on days where I spend more time on my phone, it's a chance to ask myself, "Huh, I wonder what's unique about today?" It's an opportunity to offer grace instead of sliding down a shame spiral.

As a note, I heavily considered adding pictures from my phone's home screen and Screen Time panel in this section. Ultimately, I decided not to for security purposes. But I do want these articles to have pictures and I have yet to include any so far... so... ugh.... here's a topical Banksy piece:

Implementing Change

Remember, the goal of digital minimalism isn’t to eliminate technology from your life, but to use it more intentionally. Start small – perhaps by turning off notifications for one app, or implementing a no-phone rule during meals. Pay attention to how these changes affect your mood, focus, and overall well-being.

The Bigger Picture

Digital minimalism isn’t just about personal well-being; it’s about reclaiming our autonomy in the digital age. By being more intentional with our technology use, we can ensure that these tools serve us, rather than the other way around. As we navigate this age of notifications, remember that you have the power to shape your digital environment. Your mental space is precious – guard it carefully.

• How do you manage your digital life?
• Have you tried any digital minimalism techniques? I’d love to hear about your experiences in the comments.

If you’re struggling with technology overuse or looking to create a healthier relationship with your digital devices, don’t hesitate to reach out. As a therapist specializing in tech and mental health, I’m here to help you navigate the complex digital landscape we all inhabit.

Will Ard, LMSW, MBA

Website: technotherapies.com

Email: [email protected]