Back in caveman days, life was a little different. Sure, we had to worry about the occasional saber-toothed tiger or finding enough berries to snack on, but in terms of decisions? We made about 2,500 a day.
That sounds like a lot, right? But fast-forward to the modern world, and we’re making around 35,000 decisions every single day. No, that’s not a typo. Thirty-five thousand.
Our brains weren’t designed for that kind of constant input. This decision avalanche creates a low-level hum of daily overwhelm that most of us have come to think of as “normal.” But it’s not just the big life choices draining us — it’s the micro decisions we make every minute:
- Should I reply to this email now or later?
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Which group chat needs my attention first?
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Scroll a bit or get up and stretch?
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Should I read this headline or ignore it?
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Use the productivity app or doomscroll Twitter for “just five minutes”?
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Do I answer that call or pretend I didn’t see it?
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Is this notification important?
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What playlist fits my mood right now?
And on, and on, and on.
We live in an always-on world, with endless inputs and interruptions. Each of these tiny choices — micro decisions — seems harmless, but together, they create micro stress. Drip by drip, they wear us down, fray our focus, and leave us wondering why we’re exhausted by lunchtime.
But here’s a thought: What if we could reduce some of that micro stress by simply changing how we interact with our phones? Not with another app or gadget, but with a little more intention.
Here are 10 easy ideas to try. You don’t have to do them all — just pick a few and notice how your brain starts to breathe again.
”"It is not daily increase but daily decrease. Hack away at the unessential."
— Bruce Lee
Do you ever feel extra forgetful? Stress could be the culprit. In a fascinating talk about how your memory works, neuropsychologist Nicole Byers shares the science behind how stress drains your brain’s resources, making it harder to remember things and easier to make mistakes. But fear not: she also shares a simple solution to recharge your brain and get your memory back on track.
1. Turn off non-essential notifications
If it’s not from a real human or truly urgent, does it need to buzz? Probably not.
2. Move apps off your home screen
Keep only the essentials visible. The more you see, the more decisions you’re tempted to make.
3. Try batching your messages
Check and respond to messages at set times instead of every time they ping.
4. Use “Do Not Disturb” more often
Especially during meals, deep work, or winding down. It’s like noise-canceling for your brain.
5. Create one-screen mornings
No jumping between email, calendar, Instagram, and news first thing. Just one screen. Start simple.
6. Put your phone on grayscale mode
It sounds silly, but the lack of color makes it way less enticing to scroll.
7. Have app-free zones
Bedrooms, bathrooms, or your dining table — pick places where your brain can take a break.
8. Unsubscribe from what you don’t actually read
Newsletters, notifications, auto-updates — if it doesn’t bring joy or value, let it go.
9. Ask yourself “what am I looking for?” before picking up your phone
That moment of awareness often reveals you’re just bored — not in need of more input.
10. Try a “quiet hour” once a day
No notifications, no checking. Just stillness, even for 20-30 minutes. Your nervous system will thank you.
In a world that pushes us to be always available, always responsive, always on — stepping back even slightly can make a huge difference.
You don’t need to become a monk or delete every app. Just give your brain a little more room to breathe. Fewer decisions = less stress = more energy for what really matters.
Because even in this modern world of ours, you still get to choose how you show up.
