Digital Gratitude

BY ANDREW DAVIS

A few weekends ago, needing a new project to focus on (what was I thinking?), I started a personal 2024 Recommendations List. It’s not meant to make me an Obama-level book or music influencer—just a reflection on the experiences, books, shows, and tools that have been meaningful to me this year. Think of it as a consumerist year-end reflection exercise.

While the list is still in progress, two recommendations clearly stand out: one is about removing technology for mental well-being, and the other is about using technology for mental well-being. And both are fitting for this time of year.

Recommendation #1: Delete Instagram

I’ve loved Instagram. Photography has been a hobby of mine since 2004, from sports to travel to capturing my kids’ milestones. Sharing photos of my boys biking or scoring soccer goals was a joy, but the endless cycle of checking likes became a time-sink. It didn’t help that my feed devolved into reels of soccer videos (thanks to my boys hijacking my unattended phone).

This year, inspired by our school’s focus on digital well-being, I decided to delete Instagram. First, I removed it from my phone but kept it on my iPad for weekend binges. Even that felt hollow. After realizing Instagram left me feeling worse, not better, I fully deleted it. No regrets. My top recommendation for 2024? Delete Instagram. Your brain—and your time—will thank you.

Recommendation #2: Start a Gratitude Journal (On Your Phone)

Last year, I began a daily gratitude journal. It’s a simple practice: write one thing you’re grateful for each day. While you can buy a leather-bound journal (flower motifs galore on Etsy), I recommend the Day One journaling app on my phone.

Day One has made the habit a habit. I rely on their streak-tracking widget on my home screen, which nudges me to pause once each day to reflect. It’s satisfying to see a streak of completed days—though I’ll admit to sneaking in a retroactive entry the next morning a few times. (Shh. Don’t tell!) I keep it simple: one or two sentences. For example, “Grateful for the time to write” or “Grateful for easy healthcare” after a recent Safeway flu shot. It’s not earth-shattering, but the moments of reflecting on the positive, especially during challenging times, have made a big difference in my overall mood.

'Tis the Season

As we approach Thanksgiving, these two recommendations feel especially fitting. A gratitude journal helps you stay grounded in what matters, and stepping back from social media gives you the space to be present with loved ones. If you’re visiting in-laws this holiday season, maybe hold off on deleting Instagram until after the trip (social-media escapism has its uses!). Otherwise, consider this your nudge to delete Instagram and add Day One (or order a flowery journal from Etsy)—and see how these small changes can make a big difference.