Cognitive Engineering & Self-Mastery — Part 6B: Digital Minimalism & Information Diet (Reduce Noise, Increase Signal)

Track: S/N Audit · Notification Whitelist · Batch Windows · Feed Refactor · Reading Pipeline · Dopamine Budget · Digital Sabbath

What you let in becomes what you think with. Curate the inputs; your outputs will compound.

1) The Signal-to-Noise (S/N) Mindset

• Signal: inputs that drive decisions, learning, or shipped artefacts.
• Noise: novelty, outrage, or endless “keeping up” that never converts.
• Law: If it doesn’t change behaviour or improve a model you use, it’s noise—batch or delete it.

2) Notification Whitelist & Batch Windows

• Allow (real-time): calendar, navigation, emergency contacts, 2FA.
• Batch: email, social, news, shopping, communities (2×/day).
• Mute: all else; remove badges; disable lock-screen banners.

3) Channel Consolidation (Fewer Doors, Better Security)

• Pick a primary inbox, a primary chat, and a primary calendar. Redirect the rest.
• Use autoresponders to teach your cadence (“I check messages at 12:30 & 16:30”).
• Close neglected accounts; forward stragglers for 60 days; then delete.

4) Feed Refactor (Algorithm as a Garden)

• Unfollow aggressively; subscribe to people not platforms.
• Use lists/RSS for experts; check weekly, not constantly.
• Block outrage keywords; promote long-form by pinning reading apps.

5) Reading Pipeline (Capture → Triage → Read → Annotate → Ship)

• Capture: one inbox (read-it-later).
• Triage (2×/week): keep, skim, or delete; tag with outcomes.
• Read: device focus mode + timer (25–50 min).
• Annotate: 3-line summary + 1 action.
• Ship: update a note, a model, or a decision; otherwise it didn’t happen.

6) Dopamine Budget & Novelty Fasts

• Set a daily novelty cap (e.g., 20 minutes). Spend it consciously after shipping.
• Weekly 4-hour novelty fast (no feeds); use for deep reading or walking.
• Pair novelty with recovery (sun, movement, music), not with work sprints.

7) Digital Sabbath (Nervous System Recovery)

• Start with 4 hours/week. Grow to a half-day.
• Analogue activities only: pen, paper, people, nature, food, music.
• Return ritual: simple review + set Monday’s First Line.

8) Rumour Hygiene & Verification

• Forwarded messages = suspect. Require a source or ignore.
• When in doubt: delay by 24 hours; if still relevant, verify then act.
• Keep a “claims” note; update with outcome to train your priors.

Templates (Copy/Paste)

S/N Weekly Ledger

WEEK #: ____   HOURS CONSUMED: _____
SOURCE → SIGNAL? (Y/N) → OUTPUT (artifact/decision) → KEEP/BATCH/MUTE
1) ____________________________________________
2) ____________________________________________
3) ____________________________________________
TOP CHANGE NEXT WEEK: __________________________
  

Notification Whitelist (Phone & Desktop)

ALLOW REAL-TIME: calendar, navigation, emergency, 2FA
BATCH @ 12:30 & 16:30: email, social, communities, news
MUTE: promos, recommendations, games, “people you may know”
LOCK SCREEN: off (except emergency) · Badges: off
  

Batch Window Schedule

MON–FRI
12:30–12:50  Inbox sweep (email/chat/social)
16:30–16:50  Inbox sweep + plan tomorrow's First Line
SAT
10:00–10:30  Newsletter digests + archive
SUN
16:00–16:30  Weekly review + S/N ledger + sabbath plan
  

Feed Refactor (30-Day)

DAY 1–3: Unfollow/mute 50% of accounts that haven't changed decisions in 60 days.
DAY 4–7: Build expert lists/RSS; pin reading app; remove platform shortcuts.
WEEK 2: Block outrage keywords; promote long-form; set weekly check windows.
WEEK 3: Add 3 primary sources (journals/reports); delete 3 low-signal feeds.
WEEK 4: Review S/N ledger; cut more; keep what ships.
  

Reading Pipeline Card

CAPTURE: __________  TRIAGE (keep/skim/delete): _________ (tags: decision/model/learn)
READ TIMER: 25–50m   ANNOTATE: 3-line summary + 1 action
SHIP: updated model/note/decision link: ____________________
  

Tab Crash Kit

RULES:
1) One purpose per window.
2) Save “maybe” tabs to read-it-later; close.
3) End-of-day sweep: ≤ 5 tabs left; everything else captured or killed.
  

Dopamine Budget

DAILY NOVELTY: ____ minutes after shipping
APPROVED NOVELTY: nature / music / art / chat with friend
BANNED DURING WORK: feeds / autoplay / recommendations
  

Digital Sabbath Plan (Pilot)

DAY: ______  START–END: ______
NO SCREENS (allowed only for: calls/maps)
ANALOGUE MENU: __ walking __ reading __ cooking __ music __ family
RETURN RITUAL (15m): weekly review + Monday First Line
  

Seven-Day Signal Sprint

1. D1: Run S/N Ledger; remove one feed; whitelist notifications.
2. D2: Install batch windows; autoresponder sets expectations.
3. D3: Feed refactor step 1 (unfollow/mute 30% low-signal).
4. D4: Build reading pipeline; process 5 captured items end-to-end.
5. D5: Set dopamine budget; schedule a 4-hour novelty fast.
6. D6: Pilot digital sabbath (4h). Write one creative note after.
7. D7: Review KPIs; delete one app; add one expert source.

KPIs (Information Health)

• Notifications/day ≤ 20 (or ≤ 5/hour during work)
• Batch window adherence ≥ 80%
• S/N ratio ≥ 3:1 (signals to noise hours)
• Reading pipeline throughput ≥ 5 items/week shipped
• Weekly digital sabbath: ≥ 4 hours

Free Execution Prompt — Information Diet Architect (10-Year Proof)

You are my Information Diet Architect (Part 6B).
Goal: reduce noise and increase signal using S/N audits, notification whitelists, batch windows, a feed refactor, a reading pipeline, and sabbath/novelty protocols.

ASK FIRST:
1) Top 5 information sources (email/news/social/forums/YouTube/podcasts)
2) Average notifications/day and current batch habits
3) One high-value outcome I want more of (decisions shipped, artefacts created)
4) Apps/platforms I’m willing to remove or batch
5) Preferred weekly slot for a digital sabbath

DO THIS:
1) Produce a 1-page S/N Ledger with keep/batch/mute actions.
2) Configure a Notification Whitelist and a Batch Window Schedule.
3) Write a 30-day Feed Refactor plan (unfollow/mute; lists/RSS; weekly checks).
4) Build a Reading Pipeline (capture→triage→read→annotate→ship) with tags.
5) Define a Dopamine Budget and a 4-hour Digital Sabbath pilot.
6) Output KPIs and a 7-day Signal Sprint checklist.

OUTPUT / ARTEFACTS:
- S/N Ledger (keep/batch/mute)
- Notification Whitelist + Batch Windows
- Feed Refactor plan (30 days)
- Reading Pipeline card + first 5 items processed
- Dopamine Budget + Digital Sabbath plan
- KPIs + 7-day Sprint

EVIDENCE GRADING:
- High: notifications ≤ 20/day; S/N ≥ 3:1; ≥ 5 shipped items/week; sabbath ≥ 4h.
- Moderate: notifications ≤ 35/day; S/N 2:1; ≥ 3 shipped items/week.
- Low: above → tighten whitelist, lengthen batch windows, delete one app, expand sabbath.

LINK-FORWARD:
Advance to Part 6C — Monotasking, Deep Work & Temporal Architecture (protecting long blocks; calendar that thinks).
    

FAQ (Part 6B)

Next: Part 6C — Monotasking, Deep Work & Temporal Architecture.

Apply It Now (5 minutes)

1. One action: What will you do in 5 minutes that reflects this essay? (write 1 sentence)
2. When & where: If it’s [time] at [place], I will [action].
3. Proof: Who will you show or tell? (name 1 person)

You are my Micro-Action Coach. Based on this essay’s theme, ask me:
1) My 5-minute action,
2) Exact time/place,
3) A friction check (what could stop me? give a tiny fix),
4) A 3-question nightly reflection.
Then generate a 3-day plan and a one-line identity cue I can repeat.

🧠 AI Processing Reality… Commit now, then come back tomorrow and log what changed.