A brutal guide to removing digital distractions

You cannot focus and it is ruining your life.

First off, let's be clear: your lack of focus isn't really about digital distractions. Those are just a symptom of not having well-established goals. Sure, removing distractions gives you space to figure out those goals. But if you don't actually define them, you'll just find another way to waste your time.

Ok, let us first address the most distracting and time-wasting device ever invented, your phone.

How to brutally remove distractions from your phone

My goal with my phone is straightforward: I want the ringer on, but it should only make noise when something genuinely URGENT requires my attention. I know some people resort to always having their phone on silent or DND, but that doesn't work for me. I'd just constantly feel the need to check it, worried I missed something important. So, with that mentality, let’s move down the checklist:

Remove social media apps:

Yes, all of them. You might try to convince yourself that social media is productive and you learn from it, but it is not and you're not. You're confusing education with edutainment. The former is useful and something you should seek out; the latter is fast food (satisfying in the moment but not nutritious). There isn't a single topic you can learn on social media that you couldn't learn better from quality sources like books or courses. However, social media is great for learning about other people's experiences, so I suggest setting aside one hour a week to intentionally consume it. I personally allow myself to use them on weekends, but since I have to re-download them, sometimes I go for weekends without them. It's great.

Remove apps that you do not use:

You might think apps you don't use but are still on your phone are harmless. While that could be true, it's still better to not have them. You want limited, intentional reasons to be on your phone, so why have something on there that serves no purpose? Remove all unused apps. Plus, this makes every step after easier. You’ll see.

Reduce media consumption apps:

I don't watch YouTube, Netflix, or any streaming app on my phone. I don't actually watch much TV/video content in general, but that's for another post. I recommend two things here:

1. Unsubscribe from creators who don't bring you value. Go through the channels you subscribe to, podcasts you follow, etc., and only keep the ones that bring you true value. This doesn't mean every creator needs to be strictly educational. I'm sure there are comedy, gaming, or cultural podcasts that add value to your life; just make sure that's what they're actually doing. My motto is: “Is this something I actively consume, or do I just put it in the background?” If it's the latter, it’s not worth it. I'd rather be in silence and let my brain have space to wander than have something on just to fill the void.

2. Once that's done, remove media consumption apps you don’t need. This doesn't mean all of them. I still have PlexAmp (to play my music, as I don't use streaming services and have Plex on my home lab) and Pocket Casts with my high-value podcasts.

Charge your phone outside the bedroom:

This is a classic tip for a reason. It removes the temptation for late-night scrolling or checking your phone first thing in an unfocused state. This helps create a boundary between your rest space and your device. You can buy a very cheap alarm clock (I got one for $5 at the local Goodwill), so no excuse to have your phone in your bedroom while you sleep.

Make it a habit to journal and read before bed. It will improve your sleep guarenteed.

Turn off all notifications

This is pretty self-explanatory. My mentality for notifications is:

1. If I need to be made aware of it urgently → All notification settings on.

2. If I need to be aware of it but not right away → No vibrate, no ringer, no banner, no badges; send to notification drawer.

3. If I never need to be aware of it and the app is pure utility → Notifications completely off.

Some examples:

• Notifications completely on: WhatsApp (all group chats muted), Calendar, Phone. That’s it.

• Notifications sent to drawer: Cat litter box updates (needs to be cleaned), camera security system (cat monitoring, lol), credit card purchases, Eight Sleep.

• Notifications off: Pretty much every other app.

Do the same for yourself.

Home screen

I have just one home screen; everything else is in the app drawer (or whatever Android calls it). Only apps that I need quick access to are here. Additionally, I like to keep a widget that reminds me of something I'm working on. If you’re a dev like me, the GitHub contribution graph is a nice one to have. Sometimes I have a habit tracker on there too.

If you use Android, I recommend Niagara Launcher! Makes things much more minimal and less distracting than the shiny app icons. I have only dots in place of app icons

Focus modes/profiles/screen time

Once you've made these changes, you can take further steps to improve your phone experience even more drastically. I don't personally find it necessary, but it might be for you, especially at the beginning. Apps that help you block other apps after a certain time, like Opal, or built-in screen time features, might be worth setting up. Look into those.

That is pretty much it for your phone. Make these changes and I promise you in just 1 week you will feel better. If you still are having issues with distraction, there is probably a deeper problem I cannot help with you.

How to brutally remove distractions from your computer

Your computer might seem less inherently distracting than your phone, as many addictive apps aren't native to it. However, the web browser alone is a powerful vortex for lost time if not managed. Here’s how to take control:

Turn off YouTube watch history

This way, you get no recommendations and avoid falling into content rabbit holes. I find YouTube to be one of the better social media platforms, as there's a lot of great and insightful content on there. You just have to find it intentionally versus letting an algorithm choose what to serve you. Turn off watch history, and YouTube becomes boring, which is a good thing.

Install an extension that removes timelines

Timelines have arguably destroyed social media, turning them into places where only engagement-bait content thrives. I use the extension 'Undistracted' with specific settings for YouTube, Twitter, and LinkedIn.

Set up One Email Rule

Your main email inbox should be for actual, useful email, not a dumping ground for newsletters and notifications you'll never read. Aggressively unsubscribe from pointless emails.

Then, consider implementing a system like Scott Hanselman's 'One Email Rule.' The goal is to have a primary inbox for important, direct communication. For everything else use a secondary email address or aliases that filter into separate folders, or even a different account. This keeps your main inbox clean and focused on what truly requires your attention, drastically reducing email stress. Check out his post for the full setup.

Focus is a super power

That's all the advice I have. I hope it helps you protect yours.