The Year of Digital Wellness

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Alright, let’s get to it.

You’re probably winding down work for the year and starting to plan for 2025, so I’ll keep this light.

For me, this is the last newsletter of 2025. I’ll pick back up on Thursday, January 2.

But before we sign off, I want to leave you with two thoughts to reflect on during your time off.

If you’ve been reading for a while, you’ll recognize these ideas. If you’re new, pay attention:

1) All screen time is not created equal

Total screen time isn’t the best measure of digital wellbeing. Our phones are still the greatest tools we have at our disposal and they should be used as such. Setting goals around the total screen time number makes us feel like we ‘failed’ when we use our devices for their intended purposes (maps, communicating with loved ones, taking photos, listening to music etc).

Measuring at the app level is far more meaningful and a key indication of progress. Identify the apps that cause the most trouble—whether it’s Instagram, TikTok, or your email—and focus on reducing time spent there. By targeting these specific habits, the larger screen time number will naturally start to come down.

2) Reducing screen time is worthless unless you invest that time into something fulfilling

The real value of freeing up your time is redirecting it into things that bring you joy. If doomscrolling TikTok or debating politics on Reddit truly makes you happy, then fine, keep at it. But for most of us, our time is better spent on relationships, personal growth, or meaningful pursuits.

If one of your 2025 goals is to spend less time on your phone, take it further: set a goal for how you’ll use that time. Focus on something tangible, something worth working toward. Set a misogi.

As inspiration, I’m a big fan of how Jesse Itzler reflects on the past year and plans for the year ahead.

Given how Jesse stresses the importance of positive habit formation, I want to share some of the best tools (and some of my personal favorites) to help you achieve your 2025 goals—digital wellbeing and beyond.

I’ve divided them into four sections:

• Physical Distraction Blockers

• Software Tools

• The Digital Reset Journal

• Lockboxes

Note: I have zero financial affiliation with 99% of these products. I don’t earn anything if you buy them—except for the Digital Reset Journal, because I created it.

Physical Distraction Blockers

Brick - This device has been the single most effective tool for reducing my screen time. Just choose the apps you want to block in the Brick app, tap your phone to the physical Brick, and they’re locked. To unblock them, you’ll need to tap your phone to the Brick again—there’s no way to bypass it.

4Rem - Similar concept to Brick, but focused specifically on helping you keep your phone out of the bedroom + family time.

Unpluq Tag - The first (to my knowledge) physical distraction blocker on the market. They have a really refined product / app and since it can fit on a keychain, it’s a bit more mobile than the Brick.

Software Tools & Apps

There are so many distraction blocker apps (tbh, most do the same thing) and I’m grateful that I’ve become friendly with many of the founders, so it’s hard to pick favorites here.

Here’s a short list, in no particular order:

• Opal (market leader in size, various options for blocking / limiting apps + friction)

• Clearspace (really cool accountability and excercise-to-unlock features)

• BePresent (gamifies screen time reduction, think duolingo but for screen time)

• Roots (beautiful UX/UI + tracks some cool metrics that other apps don’t. been seeing it get a lot of love in r/digitalminimalism)

• Zario (the first AI-powered screen time app / coach, also the first app I’ve seen to have an ‘accountability fee’ feature)

• Superhappy (a chatbot-based AI screen time coach)

Other Tools:

• Newsfeed Eradicator - This has been my saving grace for mitigating my social media usage on my laptop. It’s a free Chrome extension that replaces your infinite scroll newsfeeds (the most addicting part) on your social apps with a quote.

  

  the newsfeed eradicator in action

• Freedom - Great for blocking websites on desktop. Perfect for getting into flow states and deep work.

The Digital Reset Journal

I’m a strong believer that we will not solve society’s tech dependency by simply adding more tech to the equation.

While apps, software, and physical tools play a role, true, lasting change requires something deeper: self-reflection, intentional action, and psychological rewiring.

The Digital Reset Journal was created for exactly that. It’s a space to reflect on your habits, commit to reducing screen time, decide how you’ll reinvest that time, and, most importantly, explore how these changes impact your sense of purpose, connection, and fulfillment.

After a few months of using the Digital Reset Journal I’ve taken hours off my daily screen time and become far more intentional with how I spend my time and what I consume.

I’m so confident in its impact, that if you use the journal for 30 days straight and don’t reduce your screen time, I’ll send you your money back.

p.s. - Right now the journals only ships to the U.S. If you live outside of the U.S. but want a journal, reply to this email and we’ll get you sorted out.

p.p.s - This newsletter will always be reader-supported (no third-party ads), so any support — whether that’s a purchase, share, or simply a nice message — is appreciated more than you know :)

Lock Boxes

Last week I wrote about the importance of creating phone-free spaces in your daily life. Each of these products allow you to do just that — lock your phone up for an extended period of time so that you can’t access it.

Freedom Vault - Consumer friendly, on-the-go phone locker.

Yondr Home Tray - Yondr pouches somewhat controversially have become staples in thousands of schools and events across the world. This is their at-home version.

Aro - A physical box & mobile app designed specifically for families looking to reduce screen time together.

Stolp - Beautifully designed Faraday charging phone box that serves as a visual reminder to unplug. Non-charging boxes & carrying cases also available.

LookUp - No tech features, but another cool table piece to remind you to be mindful about your phone usage.

That’s all I’ve got. Thank you again for your support, and kind feedback. I’m so grateful that you take the time out of your busy days to read my writing every week.

I hope you get some much deserved time over the next couple of weeks to disconnect, recharge, and spend some quality time on whatever truly matters to you.

I’ve got a lot planned on my end for Kanso and this newsletter that I’m pumped to share with y’all soon.

Until 2025,

Randy