The Antidote to (Digital) Overwhelm

On reclaiming your time and attention

Earlier this year I published a post called I’m Unsubscribing From (almost) Everything which detailed how I was unsubscribing from junk mail, marketing emails, unwanted subscriptions, and even (most) social media. It was one of my most popular posts to date and you can read it right here.

While unsubscribing has provided some significant relief (hello, lighter inbox and less junk mail!), I still find myself wrestling with a constant influx of digital distractions. The world is noisy, and brands, businesses, and even well-meaning people profit—financially or emotionally—from claiming your attention. And let’s be honest, during election season and the holidays, it only gets worse. Anyone else feeling the mental overload?

Time and attention are finite, precious resources. So, we need to be more intentional than ever about where we direct our focus. What we give our attention to shapes the quality of our lives. It's up to us to choose wisely.

Read on for some simple, actionable strategies I’m trying.

Photography: Vivian Johnson

Step One: Conduct an Attention Audit

Start by identifying what’s currently claiming your attention. This includes news outlets, social media, apps, notifications, texts, commitments, and even people. No judgment—just observe. Jot down what you notice about how you're spending your time, and be curious about whether these things are aligned with your goals and values.

Step Two: Refocus Your Attention

Now that you’ve identified where your attention is going, it’s time to decide where you truly want to invest it. I recently heard a powerful question on a podcast that stopped me in my tracks: “What are the influences you’re allowing into your mind on a daily basis? And what do you want them to be?”

Take a moment to reflect on what kind of influences you want shaping your thoughts, and what content you want to intentionally seek out. When in doubt, ask yourself: “Is this [insert content/activity/person] adding real value to my life, or is it simply serving as a distraction?” If it’s the latter, give yourself permission to unsubscribe, unfollow, and clear the mental clutter. Your attention is one of your most valuable assets—guard it wisely!

Step Three: Set Boundaries for Intentional Focus

Once you’ve identified what’s important, you need to create boundaries that protect your time and attention. This could mean moving your social media apps off your phone’s home screen to create friction, setting screen time limits (I recommend apps like Freedom, Stay Focused, and Dinner Mode) or practicing digital detoxes like my friend Tiffany, who turns off all devices every weekend. A colleague of mine goes a step further, locking her phone away when her kids are home to be more present.

Here’s How This is Playing Out in my Own Life:

I spend a lot of my attention on work—seeing clients, leading workshops and retreats, and writing books (yay!). But I also catch myself scrolling Instagram too much, worrying about things I can’t control, and obsessing over the news cycle.

My current goals:

• Lower my weekly screen time average (because, yikes)

• More quality in-person connection with family and friends

• Less scrolling and stressing

Boundaries I’m Experimenting With:

• No more mindless scrolling! My new rule is to intentionally seek out specific content from thought leaders and creators who uplift, educate, and inspire me, rather than endlessly scrolling through random posts.

• Muting or unfollowing social media accounts that create stress or mental clutter

• Checking email only at 11 a.m. and 4 p.m (so hard for me!)

• One-hour social media limit per day (strictly for business)

• No phones at the dinner table—no exceptions!

• No phones in the bedroom after 9 p.m. or before 8 a.m.

I've also found that changing my environment helps me stay focused. I’ve been working more from outdoor spaces or cafes rather than sitting on my couch, which leads straight to doom-scrolling the news or social media rabbit holes.

Bonus: Take Control of What You Can

If you're feeling overwhelmed by things outside of your control, I have a gift for you! When you pre-order my new book, LifeStyled, you’ll receive my Things You Can Control screensaver— a gentle reminder to focus on what truly matters. It’s a little visual nudge to help you reclaim your attention and lower stress levels, every time you glance at your phone or computer. Claim it (and a bunch of other bonuses) right here.

Have you tried any apps, habit shifts, or strategies to reduce stress and digital clutter? I’d love to hear your thoughts—drop a comment below and let’s keep the conversation going.

No New Things Challenge: I Failed (But It’s Fine) - Part 2: It’s been a rough month. Like, really rough. And unsurprisingly, I found myself craving a quick dopamine hit more than ever. Before we got the news that Emilie’s surgery was cancelled (a miracle), I stress-ordered a new pair of jeans. I also found myself scrolling The RealReal and ordered a few things to “try”—used, so technically allowed, but let’s be honest, totally unnecessary.

But you know what? I’m not being hard on myself. The whole point of this challenge was to become more aware of why we buy things, what we’re trying to fill, and how we can change those patterns. So, onwards! We’re learning, we’re growing, and that's what really matters.

Meet Me at Marché: A curated holiday marketplace celebrating women-owned businesses. You’ll find me posted at the Saffron and Poe booth signing books and giving away exclusive advanced copies of my new book LifeStyled every hour on the hour! Tickets here.

My Favorite Resources for Reducing Digital Clutter:

• Digital Minimalism by Cal Newport: A guide to intentionally reducing technology’s hold on your life to focus on what truly matters.

• Please, Unsubscribe, Thanks by Julio Vincent Gambuto: Offers insightful advice on how to reclaim your attention by consciously unsubscribing from distractions and focusing on what really matters in life.

• 24/6 by Tiffany Shlain: Explores the powerful benefits of unplugging from screens one day a week for more rest, connection, and creativity.

• How to Break Up With Your Phone by

  Catherine Price
  : Practical strategies to break free from phone addiction and reclaim your time and mental clarity.

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