I recently finished reading (well, technically listening to) Digital Minimalism by Cal Newport. He’s a well-known author, best known for Deep Work and Slow Productivity (both of which I have yet to read), but this was my first time reading one of his books – and I’m glad I did.

I’ll go into more detail about the points he covered in the book, but before I do, I thought I’d share a bit about why I decided to give this one a chance, even though it’s not as mainstream as the other two.

Over the past 2–3 years, I’ve recognized my addiction to my phone – whether it’s a quick glance at Instagram while waiting in a short queue or brain-rotting (#gen-z) on YouTube Shorts (I don’t do TikTok – never have, never will). Since that realization, I’ve tried to keep my phone at a metaphorical arm’s length and implemented strict rules: not using it when I’m around company unless I truly need to, and resisting the urge to take it to the bathroom and just sitting with my thoughts instead (oh dear God, that was hard at first).

It wasn’t until I deleted Instagram and Reddit (which was a direct action point I took from the book itself) from my phone that I realized – even with all my rules – I was still addicted. It wasn’t the endless scrolling this time, but the casual glances at Instagram 20–30 times a day. My average screen-on time for Instagram was under 20 minutes, but it was the frequency that went unnoticed. iOS Screen Time shows how long you spend on each app, but not how many times a day you open it – and I bet you’d be surprised if you ever tracked that metric. It was those 30-second breaks that led me to open Instagram or Reddit. I knew it had become muscle memory when, a few hours after deleting the apps, my finger instinctively went to their old folder.

I’m now 25 days free (depending on when you’re reading this) from Instagram and Reddit – my two most frequently opened apps – and I credit this success to this book. The book is well-written and surprisingly relevant to today’s world, even though it’s six years old. It starts by identifying the problem: how people feel more overwhelmed and anxious than ever, and how this has been linked to increased phone use. It argues that small “hacks” like muting notifications or using focus modes aren’t deep enough to create real change.

Finally, Newport presents his philosophy of digital minimalism and lays the foundation for a 30-day detox plan. The biggest takeaway I got from this section is that a complete reset is necessary if we really want to break free from our devices. As he puts it:

“Digital minimalism is a philosophy of technology use in which you focus your online time on a small number of carefully selected and optimized activities that strongly support things you value.”

Cal Newport’s 30-Day Digital Detox

(Note: I haven’t tried the digital detox yet, but I plan to soon – let me know if you’d be interested in hearing about my experience when I do.)

His plan has three main steps: Step Back, Re-evaluate, Reintroduce (with purpose).

Step Back means deleting all optional apps from your phone. There’s some flexibility in what counts as “optional” – for example, if you need LinkedIn for work, it doesn’t count. I like that it’s adaptable, though it can backfire if you’re not honest with yourself.

After that, you Re-evaluate the apps you deleted and reflect on whether they actually support your values. For example, if Facebook distracts you during dinner with your kids and one of your values is being a present, engaged parent, then Facebook doesn’t align with your values and fails this step.

Finally, you Reintroduce with purpose – only bringing back apps that align with your values or serve a clear purpose without interfering with your daily life.

Tips & Tricks

One question that always comes up when someone suggests a phone-free period is: What do I do instead? Newport has some suggestions.

He emphasizes solitude as an essential habit – not in an extreme, hermit-like way, but through intentional moments of quiet reflection. Go for a walk alone, without electronics (yes, including earphones), and just think. He shares examples of great thinkers who relied on solitude to reflect and strategize.

Another tip he offers is to lean toward analog activities, like writing or building something with your hands. Personally, I didn’t love this section – he spent quite a few pages (or minutes, in my case, since I was listening) praising the benefits of building things physically. It felt more like something he enjoys rather than a universally applicable suggestion.

He also discusses the difference between digital vs. real connections. For example, if a friend has a baby, liking their post on Instagram is meaningless compared to actually calling to congratulate them. The “Like” is just data, while a genuine call strengthens the relationship.

Finally, the “Don’t Click Like” rule ties into that idea. Newport argues you should never use the Like button on social media, since it gives both you and the other person a short dopamine hit. I don’t fully agree here – the simple act of liking a post doesn’t always mean much – but that’s his stance.

Conclusion

Overall, this is a decent book – but not one I would reread. I did pick up some good insights, and it motivated me to delete Instagram and Reddit, which feels like a big win. If you struggle with your smartphone habits, it’s worth checking out for its ideas on being more intentional with technology.

Overall Impact: 6/10

Have you read this book? If so, do you agree with my conclusion?