Digital Minimalism Summary – Get Free From Phone Addiction

Digital Minimalism by Cal Newport

Phone Addiction is real, I have experienced it and I’m sure you may have or you’re currently Addicted to your smartphone. The Cal Newport author of Digital Minimalism has shared his re-searched with us on how we can minimize the use of social media, smartphones, and even the internet. It’s a small book that will make a big impact on your life.


“running is cheaper than therapy.”

“You can’t, in other words, build a billion-dollar empire like Facebook if you’re wasting hours every day using a service like Facebook.”

“Don’t click “Like.” Ever. And while you’re at it, stop leaving comments on social media posts as well. No “so cute!” or “so cool!” Remain silent.”

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Digital Minimalism Summary

I was Addicted to my smartphone, it was heaven until I realized it was actually a hall. The phone you’re using will give you an instant dopamine kick which does feel like heaven for movement until you put your smartphone aside.

It wasn’t easy to quit something which you were using for years which James Clear already talked about in his Atomic Habits Book, so do read this book if you haven’t already

Now, if you want to know My Phone Addiction story then do read that article but here, let me share with you some of the ways to be a digital Minimalist.

Digital Declutter

Cal Newport has shared three ways to be Digital Minimalist, it feels like a simple technique but it’s kind of hard when applying it in real life.

  • Take a 30-day challenge where you won’t use any tech gadget. It could be social media, no internet weekends, or anything else.
  • During this 30-day challenge, explore something new whether it’s reading books, spending time with your loved ones, exercising, or anything else you wanted to do.
  • At the end of the challenge, reintroduce optional technologies into your life, starting from a blank slate. For each technology you reintroduce, determine what value it serves in your life and how specifically you will use it so as to maximize this value.

Let’s say, you were using Instagram for 2 hours a day, now ask yourself, why you were using Instagram in the first place. Even if you’re a creator who uses Instagram to make money then still, it doesn’t make any sense to use that app for 2 hours.

So, after the 30 days challenge, you will have a clear idea of which app is adding value to your life and which is just giving a dopamine kick.

It doesn’t matter, if you fail, it is natural that you might use your smartphone after 2 or 5 days which is okay. Start again and again until you finish the 30-day challenge.

Sean Parker, the founding president of Facebook

The thought process that went into building these applications, Facebook being the first of them, . . . was all about: “How do we consume as much of your time and conscious attention as possible?” And that means that we need to sort of give you a little dopamine hit every once in a while because someone liked or commented on a photo or a post or whatever.

If not Social Media then What?

The author has also shared some of the practices which you can use when you’re not using social media. You might already know, what I’m about to write but still, do read it because this will be a reminder for your brain.

Spend Time Alone: It’s a simple thing, just go for walk without your smartphone, earphone, or any other tech gadget. Just be yourself for movement and enjoy nature.

Don’t Click Like: Yeah, exactly what you’re thinking. Once you upload a photo, your mind needs that one like and if someone likes your photo, your mind gives you a little bit of dopamine which gradually increases when someone comments. So the solution is to start using third-party software which lets you upload photos on different social media.

Read Books: I know, everyone is not a fan of books but you have to start somewhere. Pick the books that love to read, it could be any genre, loves stories, self-help, business, or anything else.

Exercise: Whenever you feel like using your smartphone or want to open any social media apps, just do 10 push-ups or any sort of exercise. It does help, do try it out.

Now, I can go on and on but you get the idea right.

Social Media is not everything, your smartphone is not the only thing to get dopamine, life is beautiful, so try to live it without a smartphone for movement.

Digital Minimalism Review

Everyone should read this book, even for just knowledge. It will open your mind and give you the right path.

Sometimes, it does feel like a self-help book which is kind of okay. This is more of a productivity book.

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