01
Notifications are invitations. Decline most.
Keep only human-to-human and time-sensitive alerts. Everything else can wait for you.
attentionboundariesfocus
Life Rules for Digital Hygiene
Rules for a calmer digital life: fewer notifications, cleaner feeds, and intentional tech that serves your goals.
digital minimalismphone addictionfocusnotificationslife rules
8 rules in this template
- 02
Remove infinite feeds from your home screen.
Make distraction two steps harder. Put tools on the first page, entertainment on the last.
environmenthabitssimplicity - 03
One inbox session per day.
Email and messages get a container. Your mind doesn't need a constant drip of requests.
systemstimefocus - 04
Unfollow to protect your attention.
Curate your inputs. If it makes you anxious, jealous, or numb, it doesn't belong in your feed.
mindsetattentionboundaries - 05
Search, don't scroll.
If you need something, use search intentionally. Scrolling is the opposite of intention.
simplicityfocushabits - 06
No phone in the first 30 minutes.
Start the day with your mind, not someone else's agenda. Create before you consume.
morninghabitsfocus - 07
Use do-not-disturb as default.
Flip the default: be unreachable unless it's important. Your nervous system will feel it.
boundariessystemsattention - 08
Log out when you log off.
Logging out creates a pause that restores choice. Convenience is how addiction sneaks in.
habitsboundariessimplicity