Lessons From Cal Newport’s Digital Minimalism

Newport’s Digital Minimalism offers research on the negative impact of cell phone use. Explore ways to create calm by instituting his recommendations for more mindful use of technology.

I have a love-hate relationship with my cell phone. I love having the power of a computer at my fingertips, the convenience it offers, and the endless functions it performs. I hate how dependent I feel upon it, how much time I waste on it, and the way I compulsively reach for it the second my mind wanders. That’s why I read Cal Newport’s Digital Minimalism when it came out in 2019. Implementing some of his recommendations was helpful in decreasing my mindless technology use. As with any habit change, it was easy to backslide, and I wanted to revisit his book. His lessons can help all of us create more calm through mindful use of technology.

The need for more mindful use of technology

Newport makes a compelling case for the insidious nature of our cell phones. Through major technological advances, our phones are now particularly suited to create behavioral addictions. I frequently get caught in a helpless scroll session, only to look up from the phone and realize thirty minutes (or more) has passed. I know I’m not alone. SNL did a great Zillow parody skit this past weekend. It depicts 30-somethings seeking pleasure through Zillow scrolling. It hit a little too close to home.

Making matters worse, it’s not just that it wastes my time, but I often feel worse after a long cell phone scrolling session. Instead of feeling relaxed or entertained by the scrolling, I usually feel drained and irritated. Part of the problem is the lack of down time, which is now replaced with mindless technology use. If Andrew and I are watching TV, and he has to leave the room, I pick up my phone and start scrolling. When I wait during the kids’ school pick up, I look at my phone. It’s common to see a group of socially distanced, masked moms spread across the baseball field staring down at their phones. If my Grandmother could see us now, she’d think the school was being surrounded by zombies.

Newport documents numerous insiders who blew the whistle on the addictive nature of our phones. One of them, Tristan Harris, was featured in the documentary The Social Dilemma. I recently watched it on Netflix and highly recommend it. It’s eye-opening to understand how these technologies are made to be addictive. It’s really up to us to decide how much control of our time we are willing to surrender.

Digital minimalism and its principles

Newport warns against quick tips or lifehacks such as simply turning off notifications. Although I found it helpful to turn off all notifications except phone calls and text messages, I know it’s not enough. Instead, he recommends digital minimalism, a philosophical approach to technology use in which you carefully choose a small number of online activities congruent with your values. I consider this a more mindful approach to how I can use my time.

Like I said, I love a lot of my phone’s functions and I’m not willing to do away with them. I get value from having my task list, address book, calendar, phone, and camera in one small package. But I also get caught up in aspects of the phone that ultimately don’t bring happiness or calm to my life. I waste time that could otherwise go to things I value more, like an enjoyable activity. Being more purposeful with the apps I use and time I spend on them could alleviate this challenge.

It’s not about doing away with technology altogether, but using it more mindfully. You might want to consider the best way to use technology and the best way to limit technology. Newport defines three principles of digital minimalism to help.

1. Clutter is costly: using too many devices, apps, or services can clutter your time and attention, so only choose a few that are consistent with your values
2. Optimization is important: choose how to use the small number of devices, apps, or services you deem worthwhile
3. Intentionality is satisfying: being more intentional with the time you spend on technology is deeply satisfying

The point Newport makes is that time spent on technology comes at the expense of time you could’ve spent elsewhere. There’s nothing wrong with using technology to your advantage, but you have to be purposeful about your use. I often find I mindlessly spent time scrolling when I would have rather spent time with the kids, done a meditation, taken care of a task I’ve been putting off, or even watched a TV show I really enjoy. I get more enjoyment from those activities and don’t feel as depleted when I’m done. In this regard, digital minimalism is an approach to valuing your time.

Best practices for mindful use of technology

In Digital Minimalism, Newport outlines a specific plan for a 30-day digital detox and a process for reintroducing technology. He goes on to offer digital minimalism best practices, effective techniques for developing more calm in your life. When you limit technology, you improve your life in two ways. One, you eliminate non-beneficial time wasters. Two, you focus on activities which improve your life or bring value. Below are three implementable recommendations from the book.

1. Spend time alone

Spending time by yourself and free from any intrusions (such as a phone!) gives you the space to form your own thoughts and experiences. The cell phone has made it so we are never alone. This comes at the great cost of our mental health. Humans need solitude to form new ideas, gain a better understanding of self, and get closer to others. Newport recommends leaving your phone at home, taking long walks, or writing letters to yourself.

You don’t have to spend hours in solitude to get this benefit. I think about the quiet moments I used to spend in thought. Now, the second I’m alone I’m tempted to pick up the phone, creating noise in my mind and preventing me from decompressing. It’s hard to calm down with all that distraction. A little peace and quiet from time spent alone would be beneficial.

I know I must limit my cell phone use for this to happen. I can avoid using my phone during downtime, such as waiting for the kids, at an appointment, or resting at home. Crucial for success is designating cell-phone free zones. I can keep my phone on silent and out of sight in my purse or in another room. Even just a few moments alone with my thoughts in a given day would be calming.

Consider: Which spaces in your home can be designated cell-phone free? Identify the times throughout the day in which you instinctively pick up your phone, but would be better served by taking a moment to let your mind wander or decompress. Set a small goal. For the next week, resist the urge to pick up your phone during these brief breaks.

2. Don’t click “Like”

Despite promising to make the world more connected, social media often makes people feel lonely. Before reading Digital Minimalism, I had the Facebook app on my phone (My niece would say I’m dating myself here, so substitute “Facebook” with the social media app du jour!). At times, I found Facebook useful. For example, when Victor was in the NICU I was part of a group of moms going through the same thing. It was comforting to see their success stories. Unfortunately, most of the time I spent on Facebook felt detrimental. I would get locked in a scrolling trance. Worse, I would experience FOMO or envy another person’s post and then feel terrible for being so negative. I wondered if the benefit was worth the cost.

After reading the book the first time, I was even more convinced of the negative effects of social media. I wanted to be more intentional with my time but still wanted to have access to my long-distance family and friends. I was worried I would miss the benefits of Facebook, so I kept my account and deleted the app from my phone. At first, I had some withdrawals. I logged on through my laptop to post a few pictures and keep in contact with friends and family. For the most part though, I didn’t miss it. Getting rid of the app worked.

Unfortunately, technology is tricky. I’ve found in the year or so without Facebook on my phone, I replaced it with other scrolling like on Realtor.com and Reddit. These aren’t necessarily as socially isolating, but still a time suck. Plus, I’m now back to using social media for the blog. Just as Facebook was great for finding a NICU community, I’m working on building a Working On Calm community. This is something I hope creates more benefit than cost. Thus, I’m realizing it’s not necessarily about a specific app, but rather how I’m using it. I now set boundaries like designated time for community building or even browsing, but it’s not a mindless distraction.

Newport recommends spending more time with actual friends and family, boycotting the “like” button altogether, putting your phone on “do not disturb,” and responding to text messages at a defined time. More face-to-face interactions can be difficult during the pandemic, but the core idea is still implementable. Making more time for old-fashioned phone calls or even a scheduled Zoom happy hour with friends is better time spent than scrolling their social media feeds.

Consider: Are there any apps you can delete completely? Can you set time limits for the time of day and duration in which you will use social media? Consider turning off all app notifications so you have to seek out the app when it’s a good time for you. Finally, in the next month can you schedule one or two face-to-face interactions with friends or family?

3. Reclaim leisure

As I’ve mentioned before, it’s easy for me to focus on my to-do list rather than enjoy the moment. This lack of presence makes me feel frazzled and as if life is slipping by unnoticed. The value in stopping to enjoy life gets sidelined by busy-ness. This is why I included fun and pleasure in my Commitment to Calm. It’s important to take time to enjoy life.

Similarly, Newport discusses Aristotle’s writings and concludes “a life well lived requires activities that serve no other purpose than the satisfaction that the activity itself generates.” When we become phone zombies, we don’t have time for more enjoyable activities. As a result of mindless technology use, many of us have forgotten how to have fun and even lack hobbies. Instead of developing new skills or doing an enjoyable activity, we are staring at screens.

Newport believes cultivating rewarding leisure in your life makes it easier to give up the unnecessary technology. He recommends engaging in activities that require effort or skill development. Consider fixing/building something or joining a special interest group. Creating something in the physical world will deliver the deepest satisfaction, like those activities that get you in a state of flow.

Several years ago, I read a magazine article on how to create household objects with cement. It reminded me of the time my Dad taught my friends and I to make cement molds with seashells. I tore out the article, and it’s been sitting in the paper bin on my desk ever since. Occasionally I get to the bottom of the bin and remember I planned to do something creative. This year for Christmas, Andrew bought me the concrete mix and colored powders. Looks like I have a new project to try out and even more motivation to do it!

Consider: Is there a hobby you’ve been wanting to pick up? Set a goal to work on that hobby daily or weekly. Start small so this doesn’t feel overwhelming. Or, is there a creative activity you can do on a regular basis? Find an activity to lose yourself in.

The first time I read Digital Minimalism, I was able to greatly reduce time spent on social media. I found it liberating to not have to compulsively click an icon and start scrolling. That being said, I still feel addicted to my phone and stressed by the mindless scrolling. I’m sure that’s why Newport recommends a much more stringent detox and purposeful reintegration with technology tools. I’m committed to limiting the use of my phone during downtime so I can spend more time in quiet thought. Setting boundaries for scrolling and technology use as well as trying new hobbies and leisurely activity will help me maintain this commitment. I’m confident this mindful use of technology will create calm.

How about you? What technology changes can you make? Leave me a comment!

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