Track Your Digital Footprint

Imagine this…

You grab your phone for a sec. And next thing you know, 45 minutes have passed.

You feel drained. Maybe even guilty. Where did the time go?

Well… you’re not to blame. It’s actually by design.

Every time you unlock your screen, you're up against an army of experts.

Tech companies aren’t just building apps.

They’re designing digital traps—engineered to capture your attention and keep you hooked.

.Digital Traps.

Meta has psychologists dedicated to maximizing persuasive design (the bad kind, but more on that in a future newsletter). Microsoft’s Xbox team does the same. Gaming companies hire behavioral experts to maximize engagement.

Their goal? To keep you on their platforms.

The result?

• Hours lost to mindless scrolling

• A sense of exhaustion and self-criticism

• Constant distractions pulling you away from what matters

The solution?

.Digital mindfulness.

Inspired by Jon Kabat-Zinn’s definition of mindfulness
—
"paying attention in a particular way: on purpose, in the present moment, and without judgment"
—
digital mindfulness is the practice of applying these 3 key principles in the online world.

1. Attention – Choosing when and how you engage

2. Intention – Using technology with purpose, not impulse

3. Non-Judgment – Observing your habits without judgement

The first step? Awareness.

.How to Build Awareness.

1. Track Your Screen Time
Use built-in tools like Screen Time (iOS) or Digital Wellbeing (Android) to monitor your habits.

2. Review Weekly Reports
Spend 10 minutes each week checking your top-used apps. Ask yourself:

• Does this align with my priorities?

• Is this time well-spent?

• What patterns do I notice?

3. Use a Pre-App Checklist 
Before downloading a new app, ask:

• What value does this add?

• Can an existing app do the same job?

• What boundaries will I set?

📥 Want a ready-made checklist?

4. Set Digital Intentions 
Before reaching for your phone, pause, take a deep breath (literally), and ask: Why am I doing this?

The last one is HARD. We’re often running on autopilot, but every time you do it, you're strengthening that awareness muscle.

Patience and non-judgement are key.

Are you tracking your screen time? Hit reply to let me know.

See you next week,
George Karaan

P.S. This year, I left my tech job to focus on building a future of mindful tech use. Big updates coming soon—can’t wait to share!

P.P.S. Cool gifts are coming for those who spread the love! Use the referral link below 👇🏻