How to lean into life offline in 2025

Reclaiming presence, connection, and creativity in the new year

Happiest new year, my friend.

This is coming a week later than intended, as we metabolize the devastating impacts of the wildfires here in LA. In case you’re also in the area, I pray that you are safe.

And while I wish I had lighter news (we could all use it), the main thing that’s been on my mind, aside from the fires, is that our consciousness is (still) under siege.

Our media diet may be the single biggest external factor determining the quality of our minds. The best thing we can collectively do is to reclaim ownership over our attention and regulate what makes it in. There’s so much we can’t control but this is something we do have agency over.

While I spent much of last year offline, I recognize the irony of writing about this now, when I just gave myself two days to doom scroll in light of the wildfires.

Once again, it didn’t take long for the brain rot to settle in. Within hours, I didn’t feel like reading or watching TV anymore, that’s how quickly my mind got used to the dopamine rush of short form. As soon as the algorithm began sending me conspiracy theories (this was all planned to make space for Smart LA 2028!), I knew it was time to say goodbye again, pronto.

The experience reminded me of my first sip of wine after my inaugural Ayahuasca ceremonies following weeks of abstinence, when every inch of my body screamed: I hate this! I hate this! I hate this! Tolerance blunts reality.

If you’re inspired to become more attention resistant this year, too, below are my top recommendations for how to leave the virtual world of likes, ads, sponsored posts, frantic short-form, and clickbait behind so you can dive into the real world, where presence, stillness, contemplation, creativity, and human connection reside.

Except for when there’s a natural disaster in your city, of course. Sometimes, when the defenses are down and you’re too depressed to cook, you must simply order the fast food, guilt-free, and accept that while it will hit in the moment, you probably won’t feel great after. And that’s okay.

Turn your phone into a dumb phone

To open ourselves up more to life offline we must first step away from life online. I almost got a modern dumb phone until I realized that turning your existing phone into a dumb phone is the undefeated best option (lowest cost and most flexibility).

All you need is the right set up which you can get by following this tutorial (it has over 1.4M views which gives me hope for humanity). Getting everything in place takes some time but it is so worth it and will save you hundreds of hours going forward as you watch your screen time dwindle.

Minimize mindless scrolling

If you’ve struggled to break free from mindless scrolling, don’t blame yourself. Blame Big Tech. Some of the richest, most brilliant people on this planet have dedicated all their time and resources to making phones irresistible (and then, of course, ensuring their own kids do not touch the poison they sell — eeek).

Here’s what you can do. Some of these steps you will automatically go through if you turn your phone into a dumb phone, but in case that seems too drastic, consider implementing at least some of these: Delete social media apps from your phone and access them only via desktop if needed. Use apps like ScreenZen to lock social media or news sites so you can’t access them on your phone (even without the app).

Or, if you’d rather moderate, use those apps to make socials and e-mail accessible during dedicated hours each day. If you scroll, at least make it intentional. There are also apps to block algorithmic feeds and sponsored content on Instagram, YouTube, and so on so you can still use those sites but make them less distracting (covered in the tutorial here).

Take daily breaks from stimulation

In 2022, I read nearly 100 books. Which sounds admirable at first but the reality is that I now have to reread several of these books because I did not retain anything. I was listening to some of them on 1.5x speed while cooking, eating, driving. Whatever free minute I had was dedicated to absorbing information. In the process, I eliminated mind-wandering and space for my mind to digest all the information I was putting in, which unknowingly diminished my creativity and ability to make connections.

Doing things without any stimulation was strangely unsettling at first. But once my mind got used to stillness again, it began to rest, wander, and sometimes even quiet down. You could also choose one activity each day that you keep stimulation-free. A morning walk. Cooking. Car time. The world is your oyster.

Embrace phone-free ventures

Taking the previous practice to the next level: why not leave the phone altogether from time to time. Leaving the phone whenever you don’t need it is such a small shift but it can make a big difference. You walk around looking at the world again rather than your screen.

This is helpful even in the smallest moments. I used to bring my phone everywhere. After yoga, I’d check my email and messages as I walked out the door and to my car, eliminating any remaining space in my day for serendipitous interactions, insights, and moments to simply notice the world.

You could take this all the way to phone-free daily walks, perhaps even entire days, or trips, if you’re extra brave. Buying a cheap little watch has been a game-changer to facilitate this as I no longer rely on my phone for time-keeping.

Replace internet skimming with reading

If you step away from life online, you’re left with the question of what to do with all the extra time. We spend 7+ hours online and 4.5 of those on our phones. As Johann Hari argues on Stolen Focus, spending more time reading is more than worthwhile.

Hari argues that we’re collectively reading less (especially fiction). If we do read online, we skim rather than read. The perhaps most alarming impact of our decline in long-form is our dwindling capacity for complexity and empathy. We expose ourselves less and less to the stories and internal worlds of others (as facilitated by fiction). Much of our exposure to one another today is limited to snippets, often controversially articulated to drive views. The nuance and complexity is lost.

If, like me, you struggle with fiction and need to first work your focus back up, there are many good alternatives: If you can’t get into books, you could read more essays or short stories. You could even print your favorite Substacks and read them IRL (this seems to be a hot trend in the Substack community). Magazines have become one of my favorite nostalgic rituals: I’ve gotten a few print subscriptions that I now enjoy on the couch or in the bathtub. It’s nice to be able to consume shorter form content in a more intentional way without being bombarded by ads and clickbait.

If you do want to read more books, here’s what has worked for me: Read multiple books at once so you have options depending on mood. Build reading into your morning and/or evening routine as a non-negotiable. If you don’t vibe with a book 30% in, give yourself permission to give it up (if you don’t do this you’ll end up reading much less or not at all). And lastly, bring your book or kindle everywhere to fill moments during which you’d usually scroll, e.g. while waiting at the doctor’s office.

Learn a craft

Aside from reading, doing something crafty is another great alternative to scrolling. There’s something grounding and deeply satisfying about engaging in a crafty, creative process. It allows you to connect with the physical world, slow down, and get lost in the act itself. You move from consuming into creating.

The beauty is that it doesn’t have to be about perfection or producing something "useful"—it’s about immersing yourself in the process and finding joy in the doing. Whatever excites you, the options are endless: Pottery, drawing, painting, playing an instrument, embroidery, knitting, gardening. You could even tell ChatGPT a little about what you like (or liked as a kid) and ask it to come up with a list of suggestions.

Seek out flow states

Flow states—those magical moments where time stands still and you’re fully immersed in what you’re doing—are the ultimate antidote to our distracted existence.

Psychologist Csikszentmihalyi defined flow states as having clear goals, immediate feedback, a balance between challenge and skill, intense focus, a sense of control, loss of self-consciousness, and an altered perception of time.

Whatever gets you there — whether it’s yoga, climbing, dancing, chanting, writing, or any of the arts and crafts — do more of it. Even reading can transport you into a flow state if you allow yourself to get lost in a book. The key is to choose activities that require your full attention and bring you joy.

Join an in-person group

The only way to counteract the isolation of our digital existence is through real-world connection. I’m currently doing marketing course at UCLA and a restorative yoga teacher training, both for which I could’ve probably found even better options online, but I made it a point to go in-person.

Find something local that excites you and dive in. There are so many in-person groups that can help force you out of the house (and internet) and into the world: whether it’s a book club, a yoga studio or sports club, an in-person course or workshop, or a themed meet up. Sometimes having a little external accountability is all you need.

Choose conversation over communication

In Digital Minimalism, Cal Newport argues that we increasingly replace conversation with communication.

Conversations are real-time, synchronous interactions that are rich, nuanced, and foster deep connections. In contrast, asynchronous exchanges like texts, emails, or social media comments may feel more convenient but lack the depth and emotional engagement of true connection. You don’t truly keep up with loved ones by liking their posts or sending short texts back and forth. These interactions are too surface-level to provide the deep sense of connection we all crave.

Instead, prioritize real conversations. Call someone. Better yet, meet them in person. These moments are irreplaceable and far more fulfilling than anything that happens online.

Make your time with other humans sacred

This last one is a simple attitude shift that can give more meaning and depth to all of your relationships: Make time with your loved ones sacred.

If you view it as sacred, you will resist the urge to check your phone in the middle of a conversation unless it’s absolutely necessary. Set boundaries such as no scrolling, notifications, or distractions when you’re with someone you value.

You’ll also find that when you’re fully present with others, they become inspired to do the same for you (and even others). Take this opportunity to become a role model.

"Be where your feet are." — Anonymous

Artwork shared by Philipp Igumnov