Hi friends,

In Noise: A Flaw in Human Judgment, Daniel Kahneman examines how randomness ("noise") skews our decisions. In an articled called Avoid News: Towards a Healthy News Diet, Rolf Dobelli warns that constant news consumption warps our perception of reality and weakens our cognitive resilience. Together, these works reveal a crucial truth: excessive, unfiltered information—whether through news or digital scrolling—creates both cognitive noise and emotional clutter. In this post I try to combine the lessons from Noise and Avoid News and suggest 10 actionable strategies for intentional browsing.

1. Reduce "System Noise" by Curating Your Inputs

In Noise, Kahneman explains that "system noise" refers to inconsistency in decision-making caused by variability in information. Dobelli argues that news bombards us with superficial, sensationalist content that distorts our view of reality and misleads us into focusing on the irrelevant.

Practical Steps for Curating Your Digital Feed:

• Follow High-Signal Sources: Prioritise well-researched, in-depth content that provides context and insight rather than fleeting updates. For example, long-form essays from The Atlantic or The New Yorker (a magazine which I regularly ready) can provide meaningful knowledge rather than a flood of daily headlines.
• Filter for Relevance Over Novelty: Avoid the temptation to consume "breaking news." Instead, ask yourself: "Does this information improve my understanding or decision-making?"

Suggested Tools:

• Use Feedly or Pocket or some other 'read it later' application to create a curated reading list and avoid algorithmic distractions. I personally used Reader, by Readwise.

2. Use Decision Protocols to Avoid Reactive Scrolling

Kahneman emphasises the importance of decision protocols—rules that minimise variability in judgments. Similarly, Dobelli recommends an "information diet" that prioritises intentionality and structure over impulsive consumption.

Decision Protocol for Browsing:

1. Define Your Purpose: Before opening your browser, identify your goal (e.g., "I want to find a research article on X.").
2. Set Time Limits: Use a timer (e.g., 20-minute reading sessions) to prevent endless scrolling.
3. Eliminate Non-Essential Options: Close unrelated tabs and use a reading mode to limit distractions.

3. Counter "Confirmation Bias" by Seeking Diverse Perspectives

Both Kahneman and Dobelli highlight how cognitive biases, especially confirmation bias, influence how we interpret information. News and social media algorithms often feed us content that reinforces our beliefs, narrowing our worldview. We've all heard of and have become trapped in an echo chamber.

Strategies for Broadening Your Perspective:

• Follow publications or thought leaders with differing viewpoints to challenge your assumptions.
• Avoid overly personalised news apps that create echo chambers—use neutral aggregators for balanced reporting.

4. Combat "Pattern Noise" with Energy-Aware Browsing

"Pattern noise" in Noise refers to inconsistencies caused by individual mood or energy levels. Dobelli explains that consuming sensationalist content during vulnerable moments (e.g., when tired or anxious) amplifies its negative impact.

Practical Tip:

• Schedule High-Energy Reading Sessions: Reserve your most focused time for intentional browsing (e.g., mornings) and avoid mindless scrolling during energy slumps (e.g., late at night).
• Replace Browsing with Offline Rituals: When tired, replace digital distractions with restorative offline habits, like journaling or deep diving into and slow reading a physical book.

5. Minimise "Ambient Noise" with Digital Boundaries

Dobelli describes how irrelevant news flashes act as "mental junk food," disrupting focus and increasing stress. Similarly, Kahneman warns that background noise—irrelevant data—clutters our mental bandwidth, affecting clear decision-making.

Actionable Strategies:

• Turn Off Push Notifications: Disable alerts from news apps, email, and social media platforms to prevent constant interruptions.
• Single-Task Browsing: Focus on one article or task at a time instead of multitasking with multiple open tabs.
• Use Digital Boundaries: Implement "no-scroll zones" during work hours or family time.

Suggested Tools:

• Use Freedom or LeechBlock to block distracting websites during focused work.
• Listen to Endel for soundscapes that reduce noise and support deep focus. I have been using Endel for around 6 months and I regard it as a game changer. The app is intuitive and provides an endless soundscapes meaning that you don't have to put any energy into curating or selecting a suitable playlist in that moment.

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6. Resist the Illusion of "Staying Informed"

Dobelli argues that our fear of missing out (FOMO) keeps us hooked on newsfeeds, but in reality, most updates have little relevance to our lives. Kahneman reinforces that randomness and noise distort our ability to separate useful information from irrelevant noise.

Mindset Shift:

• Trust the "Important News Will Find You" Rule: If something truly important happens, it will likely reach you through friends, colleagues, or family rather than needing constant vigilance.
• Focus on Depth: Instead of skimming dozens of headlines, invest time in long-form content that connects dots and explains underlying causes.

7. Build Neural Pathways for Deep Thinking

Dobelli warns that habitual news consumption rewires the brain to favor skimming and novelty over deep reading and reflection. Kahneman also notes that fragmented information reduces our ability to form coherent judgments.

How to Train Your Brain for Depth:

• Limit Hyperlinks: Avoid articles overloaded with clickable distractions. Opt for offline reading apps or printouts when possible.
• Create Focus Rituals: Establish cues that signal "deep work mode," such as lighting a candle, using noise-cancelling headphones, listening to Endel, or sitting in a specific chair.

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8. Avoid "Story Bias" in Media Narratives

Kahneman highlights our tendency to overvalue stories that "make sense" but may lack accuracy. Dobelli argues that news often fabricates causal links to fit an engaging narrative (e.g., "Markets crashed due to X event"). This oversimplification skews our understanding of complex phenomena.

How to Avoid Story Bias:

• Be wary of articles that offer simple explanations for complex events.
• Cross-check multiple reputable sources before accepting a narrative as truth.

9. Reclaim Time and Focus by Reducing "Switching Costs"

Kahneman notes that switching tasks introduces mental "reorientation time," and Dobelli calculates the hidden cost of news-related distractions. The time spent refocusing after checking a news update can add up to hours of lost productivity each week.

Time-Saving Tips:

• Batch Information Consumption: Set specific times during the day for reading articles or checking emails rather than sporadically throughout.
• "Park" Intrusive Thoughts: If an idea or reminder distracts you, jot it down and return to it later, rather than interrupting your flow. I do this regularly throughtout the day as a Solicitor working in the UK. Much of my work is reactionary so when I'm engaged in a state of flow or deep work, I take a focused moment to note down the distraction and then move forward with the work I was focused on in a deep state.

10. Go on an "Information Detox"

Both Dobelli and Kahneman advocate for recalibrating our mental habits through intentional breaks from information overload.

Detox Plan:

1. Cold Turkey: Commit to a week without social media or news apps. I have been absent from social media for a couple of years now. See my post Rediscovering time and relationships the impact of quitting social media
2. Offline Alternatives: Fill the time with enriching offline activities (e.g., a walk, reading fiction, or deep work).
3. Reintroduce Thoughtfully: After the detox, return with clear boundaries (e.g., limiting news consumption to once daily).

Final Thoughts: Quieting the Noise for a Clearer Mind

Combining insights from Kahneman’s Noise and Dobelli’s Avoid News, intentional browsing requires us to recognise and filter the irrelevant, resist emotional triggers, and cultivate habits that support deep focus. By curating your inputs, setting digital boundaries, and challenging cognitive biases, you can transform your time online into something meaningful rather than mindless.

Have you tried reducing your news or digital intake? What changes have you noticed? Let’s discuss how reclaiming focus can enrich both our digital lives and overall well-being.

Thanks for reading!