You Can Keep Your Phone — But Not Your Notifications

Let’s be honest: most of us aren’t going to throw our phones into the sea or disappear into a forest for a month. We need our phones. For work, for directions, for emergencies. But what most of us don’t need is the constant stream of pings, buzzes, previews and pop-ups that break our focus and hijack our day.

This was the first realisation I had when I began my own digital detox journey. I didn’t need to erase the digital — I just had to change my relationship with it.

The invisible toll of constant alerts

In 2022, researchers at Duke University found that receiving just one push notification can significantly disrupt working memory and task performance. Even minor distractions cause what they call a “resumption lag” — the mental cost of returning to a task after being interrupted. In short, every buzz steals more attention than we think.

The average person receives over 46 push notifications per day, with some users receiving more than 100. Many of us don’t even realise how much these alerts are training us to be on edge, to split our attention, and to feel we’re never quite “caught up”.

That was me. Every ding or vibration sparked a low-level tension — the kind that keeps you in a loop of checking, responding, and reacting. I thought I was staying connected. But really, I was staying distracted (and still am today…).

My first step: no more passive interruption

I didn’t start by deleting Instagram. I didn’t go cold turkey on email. I just opened my phone settings and did something radical:
I turned off notifications.
Not all of them. But most.

• No notifications from Instagram, Twitter (X), or TikTok.

• No breaking news alerts.

• No shopping apps begging for my attention.

• No previews on my lock screen.

What I kept: texts and calls from actual people, calendar reminders, and apps I use for work or safety.

What changed — immediately

Within a few days, I noticed several things:

• I stopped reaching for my phone every few minutes.

• I began checking my phone intentionally, not impulsively.

• I felt less mentally cluttered. No more constant sense that I was missing something.

The change was subtle but powerful. I was no longer on a leash to someone else’s algorithm or timeline. I was choosing when and how to engage.

The science backs this up

A 2023 study in Computers in Human Behaviour found that participants who disabled non-essential notifications for just 5 days reported significant reductions in stress and FOMO, and an increased sense of control.

Another study from Carnegie Mellon University and Tinybeans showed that turning off notifications improves focus and task completion, especially among people with high screen time.

And here’s the kicker: most people who try this don’t go back. Once you feel the calm that comes with fewer interruptions, it’s hard to imagine life with 100 tiny alarms going off each day.

My suggestion if you’re ready to start

Don’t delete your apps. Don’t start with guilt or panic.
Start with your notifications.

It’s the lowest-effort, highest-impact move you can make.

Here’s how:

1. Go to your phone settings.

2. Turn off all non-essential notifications.

3. Keep only what involves real people or absolute obligations.

4. Disable previews on your lock screen.

5. Give it three days, and observe how you feel.

You’ll still have your phone. But you’ll have your focus back. Your mornings might feel calmer. Your evenings are less anxious. Your attention will be something you hold, not something everyone else can hijack.

Want to take it further?

If you’re curious about trying a weekend digital detox — no pressure, just a gentle step — I’ve put together a free guide with simple, doable ideas and a plan you can adapt. You can grab it here:
👉 https://unplugging-digital-detox.carrd.co

And if you’d like to get future tips, techniques and mini-guides, you can also subscribe to my newsletter Unplugging. I’ll send you one email a week — no spam, no noise — just calm, thoughtful help for anyone trying to create a better digital balance.

Subscribe to my newsletter and see you in your inbox.
Miguel – Founder of Unplugging