You Need A Digital Detox – Love, A Digital Minimalist

Lean into intentional technology use. Image created on Canva.

Its Time to Set Some Boundaries

I’ve am fascinated by the way technology can help us work smarter, not harder. I constantly find myself trying to source new ways technology can improve my life. In business, I am enraptured by the idea of “following digital signals” since my business classes, fully embracing the notion that to succeed, you must keep up with the relentless pace of technological innovation. I revel in tools like ChatGPT, even though I am aware of the risks (Sorry ChatGPT, you are not my therapist.) Ultimately, tech tools help me cut down the time I spend on tedious tasks, letting me focus on the exciting parts of my work: creating, brainstorming, and building something meaningful.

But somewhere in the last ten years, I lost control over technology. I used to pride myself in being one of the late bloomers - one of the last ones to get a smart phone in 2014. Well... over ten years later, I let technology start to dictate my life rather than enhance it. Indeed, I mindlessly scroll through social media, constantly check my email and other useless notifications, and interrupt my real-life conversations to send off a quick, pointless text. It was a pattern I couldn’t seem to break. And honestly? It took me way too long to realize how deeply it was impacting my focus, relationships, and overall happiness.

Technology Use Requires Ruthless Intention

I had the fortune of stumbling on Cal Newport’s Digital Minimalism. His message resonated with me: technologies should be used mindfully and as tools that serves us—not the other way around. Newport’s approach felt, giving me a framework to reclaim my time, attention, and well-being. And his blend of scientific research, practical advice, and good old-fashioned philosophy made it all click.

Newport’s central argument is that we’re living in an environment where technologies are designed to exploit our attention. Social media companies have engineered their platforms to monetize our data by preying on our natural tendency toward behavioral addiction. They know exactly what makes us tick, and they leverage that knowledge to keep us endlessly scrolling, clicking, and refreshing. The way Newport breaks down the science behind this is eye-opening. He explains that our brains are wired to seek rewards through likes, comments, and notifications. And it’s not just about overusing technology, it’s about letting it control us without even realizing it (Newport 21).

Newport asks the reader to step back and apply practical mindfulness to our technology use. He leverages inspiration from Henry David Thoreau’s philosophy of intentional living. He urges us to question what life could look like if we deliberately focused on what truly matters and stripped away the noise. It’s about creating a life where technology serves your values rather than undermines them (Newport 45).

There is a way to get help...

And then comes the hard part: Newport’s 30-day digital detox challenge. The idea is simple but intense—remove all optional technologies from your life for a month. After that, carefully and intentionally reintroduce only the tools that genuinely add value, creating a standard operating procedure to keep things in check. I’ll admit, I’m a sucker for a good standard operating procedure. So, if I wasn’t sold on Newport’s concept before, I was fully on board when he outlined a structured plan to put it into practice (Newport 110).

I started my 30-day detox by ruthlessly deleting all optional apps from my phone—Facebook, Instagram, LinkedIn—you name it, it was gone. I kept only the essentials for work, like Teams, Google Drive, and the authenticator apps. I also set boundaries for when I could use my phone, only allowing myself to check it during times when I wasn’t supposed to be fully engaged elsewhere. Airplane mode became my new best friend when I needed a complete reset.

I let friends and family know what I was doing so they wouldn’t be surprised if I didn’t respond right away. Those first few days were tough. At first, I kept reaching for my phone out of habit, even when there was nothing there to check. But as the weeks went by, things shifted. My mind felt clearer. I was more present in conversations. And for the first time in a long time, I felt much more clearer in my thinking and time management.

Read This Book, Take Back Your Life

Reading Digital Minimalism and taking Newport’s 30-day detox challenge was a game-changer to help me refocus and improve one aspect of my personal and professional life. His framework didn’t just help me cut down on technology use—it fundamentally reshaped how I interacted with it. It’s a difficult choice to make, but one that can clear to way for more meaningful interactions and a more fulfilled life. I’m much more intentional now, only allowing tech into my life when it actively supports what matters most to me. I am excited to continue tweaking and updating my digital minimalist standard operating procedure.

I’m not going to pretend I’ve mastered this whole digital minimalism thing. There are days when I slip back into old habits (instead of turning my phone on airplane mode, I delete 20 emails). But Newport’s approach gave me the tools to recognize those patterns and do something about them. It’s a work in progress, but I’m happier, more focused, and more present because of it. Knowledge is power in that way at least.

If you feel like technology has a stronger hold on your life than you’d like to admit, Digital Minimalism is worth your time to read. It’s practical, thought-provoking, and honestly, kind of freeing. Give it a shot and if Cal Newport's message resonates with you. If you’ve pared down on your technology use, share your experience with me! I’d love to hear it.

Works Cited Newport, Cal. Digital Minimalism: Choosing a Focused Life in a Noisy World. Portfolio/Penguin, 2019. This article is was first published on my LinkedIn  in a series of posts starting on 4/19/25.