The Things We Carry📱: How Digital Clutter Impacts Our Work and Well-being

Our phones have become more than just tools; they’re practically extensions of ourselves. They store countless files, notes, messages, apps, and reminders (things we'd rather not remember, but just can't seem to bring ourselves to delete - yes I'm talking to you - that cringy pic of you and your long term ex-bf from college 🫠) —digital clutter we carry with us everywhere we go. But have you ever paused to think about how digital clutter impacts our work and well-being by lowering our productivity and destroying our focus?

As parents navigating the workplace, we already juggle numerous responsibilities, both professionally and personally. Yet, the digital clutter on our phones can silently add to this load, weighing us down mentally and even emotionally. Let’s take a look at how digital clutter builds up, its hidden impacts, and some effective steps to lighten the load.

Why Our Phones Feel So Heavy: How Digital Clutter Impacts Our Work and Well-being

With every file saved, email kept unread, and app installed, we add to the digital weight we carry each day. It’s easy to accumulate because we tell ourselves, “I’ll get to that later,” but because we juggle so much - later often never arrives. This constant accumulation not only fills up storage space but also takes up mental space, creating a feeling of overload.

Studies show that just seeing unread notifications and countless apps can increase stress.

In fact, a cluttered phone can trigger the same anxiety response as a cluttered desk or workspace. Psychologists call this cognitive overload, where too much information bombards our brains, making it difficult to process and focus. When we carry around hundreds of unread emails and unnecessary files, we subconsciously carry the mental load of unfinished tasks and neglected to-dos.

The Impact of Digital Clutter on Women in the Workplace

For parents, especially those balancing a career with other life roles, digital clutter can be uniquely challenging. Our phones are often both a personal and professional device, creating blurred boundaries between work and personal life. Every notification, every unchecked email, and every calendar reminder represents something that demands our attention, subtly increasing stress and stretching our focus thin.

Research suggests that managing constant streams of information can lead to increased fatigue and decreased productivity, which can impact our performance and mental health over time. When we don’t manage the digital clutter, it becomes harder to focus, leading to diminished productivity and more frequent feelings of overwhelm. Over time, these effects can erode confidence and job satisfaction.

Tips to Declutter and Reclaim Your Mental Space

If you’re ready to lighten the digital load, here are a few strategies to help declutter your phone and create a clearer, more intentional space—both digitally and mentally.

1. Set Regular “Clean-Out” Days

   
   

   Just like you would with your closet or workspace, set aside time each month to clean out unnecessary files, delete old photos, unsubscribe from email lists, and clear out apps you no longer use. Consider it your digital detox day to clear space and feel lighter.

   
   

2. Organize Apps for Easy Access

   
   

   Organize apps into folders based on categories—work, finance, health, social, etc.—and only keep frequently used apps on your home screen. This visual clarity makes it easier to find what you need quickly and reduces distractions.

   
   

3. Turn Off Non-Essential Notifications

   
   

   Decide which notifications are truly necessary and silence the rest. Set certain app notifications to be sent in summary notifications that only show up in the morning and/or in the evening (you know like the ones from GroupMe with the 200 messages per hour notifications from all the other parents in your kid's class - no Susan...no one cares that your daughter hates the cafeteria meatloaf 🙄). Constant pings are a constant reminder of unfinished tasks and majority of them are things that can be addressed later. When you break your train of thought every time a ping comes through you. completely derail your focus. Only allow notifications for essential messages or reminders.

   
   

4. Archive or Delete Old Emails and Messages

   
   

   Go through old emails, messages, and notifications to remove what’s no longer needed. Archive what might be important for reference and delete the rest. A cleaner inbox and messaging app can make your phone feel more organized and give you a sense of accomplishment.

   
   

5. Practice Mindfulness Around Phone Use

   
   

   Set intentional times to check your phone instead of being at its constant beck and call. This mindfulness reduces the urge to mindlessly scroll or engage with unnecessary information and allows you to maintain control over your digital space. Turn your phone on vibrate instead of ring. This minimizes the disruption and manages to drive your partner and friends crazy when you take 5 years to get back to them - bonus! 🥳

   
   

6. Establish Digital Boundaries Between Work and Life

   
   

   Since our phones often serve both professional and personal purposes, create specific boundaries. For instance, you could disable work email notifications after hours or create “do not disturb” times to reclaim your evenings and weekends for personal time.

Final Thoughts: Lightening the Load We Carry

Our phones carry so much—photos, messages, files, and memories. But just because we can store it all doesn’t mean we should. Lightening your digital load can offer a sense of freedom, allowing you to reclaim mental space, focus better at work, and reduce stress.

The things we carry shape our everyday lives, and as women in the workplace, it’s essential to be intentional about what we choose to hold onto. Decluttering your phone might seem like a small act, but it can lead to a powerful shift in how you manage your time, energy, and well-being. By taking steps to reduce digital clutter, you’re not just clearing space on your phone—you’re creating room in your mind for the things that truly matter.

Workplace Wellness That Actually Works

(Because Your Employees Aren’t Robots… Yet.)

Your team isn’t struggling because they lack skills—they’re drowning in stress, miscommunication, and endless meetings that should have been emails. If you want a high-performing, engaged workforce (with fewer passive-aggressive email chains), it’s time for a smarter approach to workplace wellness.

Solutions That Actually Make a Difference

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If burnout, inefficiency, and disengagement are your company’s daily reality, Workplace Overhaul is a hands-on, deep-dive intervention designed to fix workplace dysfunction at the root.

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Take the First Step:

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Explore Solutions Now

(Because hoping things improve isn’t a strategy.)

About the Author

Phallyn is a corporate veteran turned workplace wellness expert with over a decade of experience in high-pressure environments. Certified in Feng Shui and hypnotherapy, she transformed her own burnout into a career helping businesses build healthier, more effective teams—without outdated corporate fluff. Through humor, honesty, and real-world strategies, she’s here to make work work better.

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