From Reels to Real Life: Digital Minimalism

The relentless advance of technology has left its mark on every part of our daily lives. So much so that, without even realizing it, we’ve become dependent on our smartphones—carrying them around like we do our wallets. Once envisioned simply as a combination of an iPod and a phone, the iPhone has morphed into a device that essentially runs our lives. Initially, these innovations were a welcome convenience, but over time, they’ve grown into a power that dictates how we live—and even how we think.

This is where Cal Newport’s 2019 book, Digital Minimalism, steps in. Since its publication, platforms like TikTok have exploded in popularity; social media algorithms have become more sophisticated in order to seize every second of our attention; and the culture of consuming short videos has grown more pervasive than ever. In short, the situation has worsened.

But is it possible to reverse this trend? Digital minimalism, as a way of life, offers a framework to redefine technology as a tool that supports us rather than ruling over us. In this article, we’ll look at the practical side of this philosophy and explore how it can help us reclaim our lives.

Let’s start by examining the impact of these devices on young people and society more broadly.

1. Rising Screen Time and Anxiety: The Hidden Toll of the Digital World

In recent years, with the deep integration of smartphones and social media into our lives, anxiety levels among young people have surged. After 2012, when social media became an inseparable part of everyday life, an entire generation was profoundly affected. As Jean Twenge points out in her book iGen, those born after 2010 are growing up under immense digital pressure, leading to higher rates of depression, loneliness, and self-esteem issues compared to previous generations.

One major reason for this spike is the “comparison trap” on social media. Constantly measuring one’s own life against someone else’s highlight reel can lead to feelings of inadequacy. Additionally, the pressure to be online at all times disrupts mental health. Studies indicate that this constant stimulation from social media alters dopamine cycles, fueling compulsive consumption of content and eliminating true feelings of satisfaction.

As digital messages and short videos replace face-to-face communication, our social bonds lose depth. Young people increasingly prioritize “maintaining a presence on social media” rather than nurturing real-world relationships. This affects not just individuals but society at large: sleep patterns suffer, academic performance declines, and social isolation rises.

Spiraling anxiety and pressure from the digital world have severe consequences for mental health—but it’s not just a matter of emotions. Social media and smartphone use can actually reshape our biology, leading to dependency. How exactly does this mechanism work?

2. Brain Rot: The Biological Impact of Digital Platforms

We need to remember that before anything else, we are human beings, and as such, our capacities and needs are finite. Human beings are social by nature. We crave genuine connections and meaningful relationships. But are the platforms sold to us as forms of “socializing” truly fulfilling this need—or merely imitating it?

Continuously watching “just one more reel” or losing yourself in a never-ending feed does nothing more than manipulate our brain’s reward mechanisms. By overloading our dopamine receptors, these platforms “burn them out” and make it harder for us to feel genuine satisfaction. Consequently, we remain stuck in a cycle of digital gambling, always reaching for our devices for the next quick hit. While it might feel momentarily satisfying, in the long run it erodes our mental clarity. The term “brain rot” has become so prevalent that some dictionaries have named it a word of the year.

Bill Maher captured this perfectly: “Philip Morris only wanted your lungs; the App Store wants your soul.” Social media addiction on our smartphones has taken hold of our biology as well as our emotional lives. Recognizing these manipulative tactics is the first step in using these devices more consciously and sparingly.

Realizing this manipulation can be the first step to using these devices more consciously and limitedly. 

While the biological effects of smartphones weaken the individual control of individuals, we must understand that the real goal of these platforms is much greater. Social media companies shape not only our individual lives, but also our social structures. There is now a war for the conquest of not only individuals, but also minds.

3. “They Want Every Second of Your Life””

What’s happening on the individual level has vast implications for society. Comedian Bo Burnham described this new landscape in no uncertain terms: “They want every second of your life.” Since there are no more territories left to conquer, modern technology companies are colonizing our minds. The more of your attention they can capture, the more ads they can serve—and the more they can reward their shareholders with higher profits.

There’s a problem, though: endless growth is not a sustainable goal. By focusing on the wrong metrics, we risk harming both individuals and society. All that matters is keeping you glued to a screen—no matter the cost. The result? Skyrocketing anxiety levels, climbing rates of depression, and a life that feels devoid of purpose.

On one hand, technology keeps us more connected than ever before compared to past centuries and opens the door to a wealth of information. Yet whether it truly improves the quality and meaning of our lives is debatable. Here, Henry David Thoreau’s economic model comes into play. Thoreau believed that people trap themselves in unnecessary luxuries and consumer habits, complicating their lives. Real wealth, according to him, is measured not by what we own but by how we use our time and energy.

Thoreau’s ideas on simple living and living in harmony with nature challenge us to think hard about where we place our attention and invest our energy. Without regaining control of our attention, we’ll never attain the kind of richness he envisioned. Digital minimalism can be a first step in making the conscious choices necessary to reclaim our sense of abundance.

Meanwhile, these digital platforms don’t just eat into our time; they also reshape our culture and how we think. Let’s take a closer look at social media’s role as a powerful tool of cultural hegemony.

4. Cultural Dominance and the Power of Algorithms

Today, social media has emerged as one of the most powerful means of establishing cultural hegemony. Previously, only a handful of channels—print media, books, or television—exerted significant influence over our worldviews. These channels demanded relatively passive consumption, giving people more autonomy in choosing what they’d expose themselves to. Now, with smartphones and social media everywhere, lines between information and entertainment have blurred. This pervasive online environment makes it easy for individuals to be swayed by certain ideologies without even realizing it.

By design, social media platforms aim to grab user attention and maximize the time each person spends online. Beyond devouring our time and mental energy, these platforms shape the way we think. Thanks to algorithms that deliver personalized content, we often see only the ideas we already agree with, reinforcing existing beliefs. This phenomenon escalates social polarization and undermines productive dialogue.

Additionally, misinformation and fake news spread quickly on platforms like TikTok and Facebook, making it difficult for the public to distinguish credible information from conspiracy theories. This feeds distrust and paranoia within societies. We’ve seen potential repercussions during U.S. elections, for example, where social media-driven misinformation campaigns have raised serious concerns about the democratic process.

Because social media companies have the power to interfere in democratic proceedings, they bear a responsibility to exercise their influence ethically. Otherwise, societies risk losing cultural sovereignty and weakening core democratic values. For individuals, digital minimalism offers a way to resist this hegemony and engage in more intentional content consumption.

As social media becomes more all-encompassing and influential, its effects on each of us grow stronger. But there’s still hope for a reset. By embracing the practical steps of digital minimalism, we can reclaim control.

5. Taking Back Control

Up until now, we’ve looked at why digital minimalism matters and explored the effects of the digital world on our daily lives. Let’s now turn our attention to how to incorporate its teachings into our routines.

Digital minimalism doesn’t mean erasing technology from our lives altogether. Rather, it’s about using it more deliberately, under our own terms. Here are some ways to get started:

• Limit Social Media Use: Remove social media apps from your phone and only log in via your computer. By doing this, you’ll naturally reduce the time you spend scrolling, freeing up attention for more meaningful tasks.
• Turn Off Notifications: Constant pings and alerts are some of the biggest attention traps. Disabling non-essential notifications keeps outside triggers from dictating your focus.
• Unsubscribe from Unnecessary Emails: Clear out mailing lists and newsletters you no longer need. A tidier inbox will alleviate both mental and digital clutter.
• Foster Genuine Connections: Instead of spending free time on social media, invest in face-to-face conversations and real-world activities. Marcus Aurelius, in Meditations, stresses the importance of aligning ourselves with our human nature by forming authentic bonds with others. Digital minimalism embraces the same ideal: step away from distractions and reconnect with fundamental human values.
• Practice Digital Detox: Pick certain days or hours each week to unplug from devices. Use this time to read, write, or spend time in nature—activities that nourish a deeper sense of fulfillment.

Digital minimalism is more than an individual choice; it’s also a resistance movement against a world that demands constant hustle and perpetual online engagement. The goal isn’t to reject technology but to manage it in a way that enhances our well-being.

Now that we’ve covered how to set boundaries in our digital lives, how should we make the most of the spare time we gain? Let’s explore how to step away from immediate gratification and find deeper, more long-lasting satisfaction.

6. From Reels to Real Life

Smartphones—especially short-form video platforms like Instagram Reels or TikTok—have a powerful hold on our free time. The constant stream of short videos is like a fishing reel endlessly spinning, luring us into a cycle of endless consumption.

These quick bursts of content feed the brain with frequent, low-level dopamine hits. We become dependent on the rush, which ultimately drains more energy than it provides. So, how do we break the cycle?

1. Discover Your Own Passions: Rather than aimlessly scrolling, invest in activities that offer lasting joy and personal growth—like learning a musical instrument, reading books, or tackling creative projects that give you a sense of accomplishment.
2. Embrace Physical Activity: Exercise is a simple yet effective way to disconnect from digital overload. As Marcus Aurelius often reminded, honoring our physical nature is crucial. Walk, practice yoga, or spend time outdoors. Your mind and body will thank you.
3. Strengthen Real Connections: There’s no substitute for in-person interaction. Planning an event with family or friends creates lasting memories and builds a stronger support system.
4. Engage in Creative Projects: Putting your energy into art or other creative pursuits—like painting, writing, or developing new skills—not only brings satisfaction but also channels your mental energy in a more productive way.
5. Challenge Yourself: Set meaningful goals and try new things. Start a 30-day reading challenge, or work steadily toward a skill you’ve always wanted to master. Accomplishing tangible goals feels far more rewarding than hours of mindless swiping.

While social media may promise momentary relief or a quick mood boost, it often leads to deeper dissatisfaction and burnout over time. By filling our free hours with more valuable activities, we enrich our lives in genuine ways. Digital minimalism doesn’t ask us to abandon technology entirely, but to use it thoughtfully and sparingly.

Conclusion

No one can deny the convenience technology has brought to our lives—instant communication, unlimited access to information, and endless entertainment options. But these conveniences come at a price. Our social media habits and immersion in the digital sphere consume our time, drain our energy, and shape the way we think. Digital minimalism provides a roadmap for regaining control.

We’ve explored how the digital world affects us personally and as a society, and examined how to make more conscious decisions about technology use—from turning off notifications to setting limits on social media. We also discussed how to fill our newly freed hours with more meaningful pursuits, drawing wisdom from thinkers like Marcus Aurelius on living according to our human nature.

At its heart, digital minimalism is not just an individual lifestyle but a collective call for change. To build a more fulfilling life, we need to see technology purely as a tool and remove it from the center of our existence. As Thoreau famously said, “A man is rich in proportion to the number of things he can afford to let alone.”

So, perhaps now is the time to take that first step toward reshaping your life. Make technology something you wield instead of something that wields you. Are you ready to join this transformation? If so, go ahead—close the browser and return to the real world. 🙂

Thank you for reading.

References

1. Newport, C. (2019). Digital Minimalism: Choosing a Focused Life in a Noisy World. Portfolio/Penguin.
2. Twenge, J. M. (2017). iGen: Why Today’s Super-Connected Kids Are Growing Up Less Rebellious, More Tolerant, Less Happy—and Completely Unprepared for Adulthood. Atria Books.
3. Twenge, J. M., & Campbell, W. K. (2018). The Narcissism Epidemic: Living in the Age of Entitlement. Atria Paperback.
4. Collins English Dictionary. (2024). “Brain Rot” as Word of the Year.
5. Maher, B. (2017). Real Time with Bill Maher. HBO.
6. Burnham, B. (2017). Self Esteem in the Age of Social Media Panel. Vanity Fair Summit.
7. Thoreau, H. D. (1854). Walden. Ticknor and Fields.
8. Aurelius, M. Meditations. (Trans. Gregory Hays). Penguin Classics.
9. Oxford Political Review. (2024). “Cultural Hegemony and Social Media.”
10. European Parliament. (2021). “Social Media and Its Impact on Democracy.”
11. The Scottish Sun. (2024). “Conspiracy Theories and Social Media’s Impact on Elections.”
12. Techtimes. (2019). “The History of Apple: From iPod to iPhone.”
13. Jean Twenge Official Website. iGen Overview.