Declutter and Optimise Your Digital Life: A Practical Guide for ADHD Individuals
Welcome, fellow ADHD warriors! If you’ve ever felt overwhelmed by digital clutter or found it hard to stay focused, you’re not alone. Digital distractions can be particularly challenging for those of us with ADHD. But fear not! With some practical steps, we can transform our digital spaces into streamlined, productivity-enhancing environments. In this blog post, we’ll walk you through three effective strategies to minimise phone distractions, regain your focus, and take control of your digital life.
1. Decluttering Your Apps
First things first, let’s tackle the apps on your smartphone. On average, a smartphone user has around 80 apps but only uses 30 of them regularly. Here’s how you can declutter your apps effectively:
Steps to Declutter Your Apps:
- Identify the Number of Apps:
- Go to your phone’s settings to find out the total number of apps installed.
- Take a note of this number. For example, if you have 238 apps, that’s your starting point.
- Categorise Your Apps:
- Identify which apps you use daily, weekly, or monthly.
- Look for any downloaded apps for specific, one-off events that you no longer need.
- Delete or Archive Unused Apps:
- Remove any apps you haven’t used in the last month.
- For apps that you might use in the future but don’t need right now, consider writing them down in a “future projects” note or setting a reminder elsewhere.
- Turn This Into a Habiting Activity:
- Make decluttering a fun activity by setting goals. For example, aim to reduce the number of apps by 50%.
- Celebrate your achievement by enjoying a favourite activity or treat.
Fun Tip:
Take before and after screenshots to visualise your progress and feel a sense of accomplishment!
2. Managing Notifications
Notifications can be major distractors, constantly pulling your focus from important tasks. Here’s how to manage them effectively:
Steps to Manage Notifications:
- Review Notification Settings:
- Go to your phone’s settings and navigate to the ‘Notifications’ section.
- Turn off notifications for any non-essential apps, such as those that primarily push sales or promotional content.
- Set Notification Preferences:
- Decide which types of notifications you truly need in real-time, like messages and calls.
- For less urgent apps, set notifications to “silent” or schedule them to appear at specific times.
- Track Your Digital Wellbeing:
- Check your phone’s digital wellbeing settings to see how much time you spend on each app. This will help you understand which ones are consuming most of your time.
- Make a conscious effort to reduce the time spent on time-draining apps.
Practical Example:
If you find that social media or certain news apps are major sources of distraction, consider deleting them from your phone and only accessing them via your desktop during specific times.
3. Mastering Phone Modes
Leveraging your phone’s built-in modes can drastically reduce distractions and enhance your focus. Here’s what to do:
Steps to Master Phone Modes:
- Explore Available Modes:
- For iPhone users: Utilise ‘Do Not Disturb’ and ‘Focus Modes’.
- For Android users: Set up ‘Work Profiles’ or use specific widgets for easy mode switching.
- Customise Your Modes:
- Configure modes for different times of the day. For instance, set up a “Work Mode” that blocks social media notifications and only allows essential work-related alerts.
- Create a “Sleep Mode” to silence notifications and dim your screen for a more restful night.
- Make Switching Easy:
- On Android, add widgets for modes and routines to your home screen for quick access.
- On iPhone, drag your control centre down for easy mode switching.
Example Setup:
In the morning, you might use a focus mode that only allows reminders for your morning routine and blocks work emails. This ensures you start your day on the right foot without unnecessary distractions.
Setting Realistic Goals
As important as it is to declutter and organise, it’s equally crucial to set achievable goals. Trying to overhaul everything at once can be overwhelming. Here’s how to set yourself up for success:
- Start Small:
- Tackle one category of apps or notifications at a time.
- Set a realistic number of apps to delete in one sitting. For example, aim to reduce your apps by 20% initially and work towards a larger goal.
- Celebrate Milestones:
- Reward yourself for each decluttering session. This could be as simple as taking a break with a cup of coffee or treating yourself to something special.
- Track Your Progress:
- Keep a log of the changes you make and periodically review your digital space to ensure it stays organised.
Conclusion
By decluttering your apps, managing notifications, and mastering your phone’s modes, you can create a more organised, less distracting digital environment. These steps won’t only help manage your digital life but also enhance productivity and mental well-being. For those of us with ADHD, implementing such systems can lead to significant improvements in focus and daily life organisation.
If you found this guide helpful, please share it with others who might benefit. Let’s spread the word and help everyone declutter their digital lives!
You can follow Poppy Dufree on Instagram at @thedigitalzenden for more tips on digital organisation, and download free PDF guides to further help you on your journey. Happy decluttering!
Links
The Digital Zen Den Instagram: https://www.instagram.com/thedigitalzenden/
Timeline
- 00:00 Welcome and Guest Introduction
- 03:04 Poppy’s Journey to Organization
- 05:55 The Importance of Digital Organization
- 07:57 ADHD and Digital Distractions
- 19:54 Decluttering Your Apps
- 32:21 Managing Notifications
- 37:22 Understanding Notification Overload
- 38:19 Tracking Phone Usage Habits
- 40:46 Customizing Notification Settings
- 42:24 Mastering Phone Modes
- 46:44 Practical Tips for Digital Organization
- 52:14 Managing Digital Overwhelm
- 01:00:13 Setting Realistic Goals
- 01:01:32 Conclusion and Next Steps
- 01:09:52 Outro to the ADHD Goals Podcast
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