Newport’s book is 284 pages long and arranged in two parts: Foundations and Practices. The Foundations has three chapters focusing on the problem and solution. The Practices section has four chapters focusing on how to implement the solution.
To illustrate the points he made, Newport used many stories and case studies. Digital Minimalism shared extensive research to drive home various points. Throughout the book, Newport recommended additional books, articles, and reports to conduct a deeper dive into the topic.
Foundations
As Newport explained, technology can be a very useful and powerful tool. However, it can also be destructive if used for manipulative purposes. We are in a time where social media is being used to control our attention at the detriment of other activities.
Newport outlined how the state of attention-grabbing social media sites developed. One of the key inventions that put this all in motion was the mobile phone. Because of the smartphone, people have increasingly become addicted to the device and its distractive nature. With virtually every other implementation of a program like Facebook, it was easy to not use it. However, when it is on the phone, the distractions are ever-present.
Application creators have specifically designed their programs with brain science in mind. They are specifically triggering the addictive regions of the brain. Basically, they want you to use their product so they can earn ad revenue. And it is working with the same power as other addictions like gambling. The developers are rewarding your participation, so you keep going back for more.
When Newport discusses digital minimalism, he is referring to a philosophy around the use of technology. Here is his philosophy:
“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, and then happily miss out on everything else” (Newport, 2019, p. 28).
Essentially, you decide which tools you need and why. The tool should make your life better. If the tool distracts you from life for hours at a time, it is not making your life better.
Newport shared countless examples for changing behaviors so that one can use the application but not be enslaved to it. For example, if you are responsible for monitoring a business’ social media feed, link directly to the feed rather than entering through the home screen. Once you hit the home screen, you are susceptible to distraction. Another strategy is to separate yourself from your smartphone. I have been leaving my phone in another room more and more. Or I leave it at home when I go to dinner.
One way to reduce the distractions in your life is to reduce the clutter. Clutter is a distraction magnet. This means reducing the number of apps on your phone and desktop. If it is not in your view, you reduce temptation.
In addition to the countless examples of both good and bad practices, Newport also shared other resources such as articles and books. Because of this book, I will be putting Henry David Thoreau’s Walden on my to-read list. Newport uses Walden to discuss the concept of clutter among other things.
One of the discussions that I thought was fascinating was that of the Amish Hacker. According to Newport,
“The Amish, it turns out, do something that’s both shockingly radical and simple in our age of impulsive and complicated consumerism: they start with the things they value most, then work backward to ask whether a given new technology performs more harm than good with respect to these values” (Newport, 2019, p. 51).
The Amish are not against technology, they are against technology that disrupts their core values.
Newport outlined a process for digital decluttering. This process starts by identifying your technology rules. From there, you take a 30-day break from the technology. Finally, you reintroduce technology back into your life only if it adds value.
Naturally, you would not take a break from all technology. Some technologies are essential for safety or work.
Practices
In the second part of the book, Newport focuses on four practices:
- Spend time alone
- Don’t click “like”
- Reclaim leisure
- Join the attention resistance
In his book, Deep Work, Newport stressed the importance of solitude as a way to be more productive. In this chapter, he highlighted various famous figures and the benefit they received from taking time to be with their thoughts.
Newport offered a number of strategies for spending time alone. All of these strategies seemed to emphasize leaving the phone behind. When you go out to eat, leave your phone behind. When you go for a walk, leave your phone behind. He recommended talking long walks.
“On a regular basis, go for long walks, preferably somewhere scenic. Take these walks alone, which means not just by yourself, but also, if possible, without your phone. If you’re wearing headphones, or monitoring a text message chain, or, God forbid, narrating the stroll on Instagram—you’re not really walking, and therefore you’re not going to experience this practice’s greatest benefits” (Newport, 2019, p. 121).
Another strategy, Newport suggested for being alone with yourself is to write letters to yourself. In essence, this is journalling. He highlighted President Eisenhower’s practice of thinking through writing.
The one discussion that I thought was really important was found in the chapter “Don’t Click ‘Like’”. Man is a social animal. It is important to connect with other people. One craves acceptance from others. Unfortunately, as Newport pointed out, it is superficial when it is reduced to a “like” click. The problem is that our brain doesn’t know the difference. Our brain becomes addicted to this superficial acceptance. When we post something, we immediately wait to see how others accepted it. Newport offered strategies to help manage your obligations to be social. I encourage you to check them out.
Turn your notifications off or put your phone on do not disturb mode. I have installed a program called Freedom. It locks me out of the socials for a significant part of the day. I have scheduled two times in the day to respond to social traffic. I have to admit, it has been rather tough.
Hold “office hours”. Basically, schedule a time in your day when you will accept social calls. He provided a wonderful example of someone who schedules his office hours during his daily commute.
Another important discussion focused on scheduling more leisure in your life. Newport advocated for getting one’s hands dirty by building something every week. He also advised scheduling low-quality leisure activities. One also needs to join something that allows you to connect with others. Finally, as one schedules work, you also need to schedule your leisure activities and hold to them.
The final chapter is a call to action. Newport wanted everyone to join the attention resistance. He advocated for everyone to delete social media apps from your phones. Reduce your smartphone to a simple telephone. He also emphasized the importance of treating social media as a professional. In other words, get on, do your business, and get off. Do not stay on to simply browse the internet. It is not healthy nor productive. Increase activities where you are connecting on a personal level.
As someone who works with businesses to help make social media more addicting, this book has great advice for consumers. If you are feeling overwhelmed, you may want to look at the activities you are involved in. Newport has written important information that has an impact on one’s health and productivity. Everyone should read Digital Minimalism and consider the message.
Additional Reading
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