Finding signal in the noise: curating your feed
A guide to cutting through the noise and aligning your feed with who you want to be
With every swipe, scroll, or click, we are consuming more than any generation before us. A daily barrage of ideas, opinions, workouts, recipes, success stories, and subtle noise about who we should be and how we should live. I’ll admit, I’m not immune to the doom scroll or brain-rot content.
But as the stream of content widens, the signal-to-noise ratio deteriorates. Unless we take conscious control of what we consume, we risk losing sight of who we are.
We become what we consume
There’s a popular saying, “You are the average of the five people you spend the most time with.” Research supports this idea. Studies on social networks have shown that behaviours, from obesity to happiness to smoking, are contagious within close circles1. In a digital world, this circle increasingly includes the voices we follow online.
Whether it’s Instagram, TikTok, YouTube, or LinkedIn, our feeds are shaping us. They’re teaching us what to value, how to think, and even how to feel about ourselves. But how often do we pause to ask: Is this who I want to become?
The case for a feed audit
Just as we clean out our wardrobes or reset goals each quarter, we should be doing the same with our digital inputs. A “feed audit” is a conscious review of the content you’re consuming, the influencers, newsletters, podcasts, and platforms. Assess whether they align with your values, aspirations, and identity.
Ask yourself:
Does this person make me feel empowered or inadequate?
Is this content informative or just addictive?
Does this align with my goals, values, or well-being?
If not, unfollow. Mute. Unsubscribe.
From passive scrolling to active engagement
For the past two months, I’ve been focused on:
Limiting the amount of time I spend on social media, and
Improving the quality of what I engage with.
It’s not about unplugging completely. It’s about being intentional with the energy I give and take.
Here’s what I’ve noticed:
I feel less overwhelmed.
I learn more deeply.
I actually enjoy my time online, because I’ve curated it to serve me.
It’s about reclaiming control of your attention; one of your most valuable resources.
Reducing Quantity
I noticed I was reaching for Instagram almost reflexively; when I woke up, when I needed a break from work, or simply when I was bored. Each time, I’d get a little dopamine hit and find myself wasting time without realising it.
To break that cycle, I started using an app called ScreenZen. It adds a 20-second delay before any social media app opens and allows you to set time limits, I chose three minutes. That small pause is enough to break the autopilot pattern. It forces me to ask, do I really need to open this right now?
The result? I’ve cut my screen time by roughly 50%. And more importantly, I feel less tethered to the algorithm and more in control of my time.
Some creators I follow
Here are a few creators I’ve kept in my circle because they genuinely add value (for me):
Ali Abdaal – Former doctor sharing practical strategies for feel-good productivity and lifelong learning
Ryan Holiday – Author and modern Stoic thinker helping people live with purpose and resilience.
James Clear – Bestselling author of Atomic Habits, who breaks down how small changes lead to big results.
Jeff Nippard – Evidence-based fitness YouTuber who makes strength training accessible and scientific.
Dish by Rish – Recipe creator making Indian-inspired meals that are both nourishing and flavourful.
HigherUpWellness – A holistic wellness page focused on mental health, daily rituals, and sustainable self-care
These voices form part of my signal. The lesson here isn't to follow these specific creators, but to develop your own curation system.
Crafting your signal
The internet isn’t going away. Content overload isn’t either. But that doesn’t mean we have to drown in it.
We can curate our digital world the way we curate our homes, friendships, and routines, with clarity, consistency, and care. Because ultimately, the inputs we choose shape the person we become.
So, here’s a gentle challenge: take 30 minutes this week to do a digital detox. Audit your feed. Prune the noise. Nourish the signal.
What am I reading/listening to?
In "Discipline is Destiny: The Power of Self-Control," Ryan Holiday dissects discipline as a foundational virtue that shapes human potential, drawing lessons from historical figures ranging from ancient Stoic emperors to modern achievers like Einstein and Michael Jordan. Holiday demonstrates how self-control isn't about deprivation but about focusing on what truly matters: your goals, rather than external noise, your authentic desires, rather than others' expectations.
Words of Wisdom
"Surround yourself with people who make you hungry for life, touch your heart, and nourish your soul." - John O'Donohue
Christakis, N. A., & Fowler, J. H. (2007). The spread of obesity in a large social network over 32 years. New England Journal of Medicine, 357(4), 370-379.