Phones Stole Our Lives. We Investigated How to Reclaim Them.
Cal Newport sends correspondent Dale Davidson to report on people taking extreme steps against phone overuse, from tech addiction groups to dumb phones to a Danish island farm. Newport argues easy tips are no longer enough.
The gist
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Dale cites a meta-analysis finding just under 27% of people addicted to smartphones, rising to around 31% during COVID.
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Members of Internet and Technology Addicts Anonymous say detoxes and white-knuckling failed, while 12-step group support and accountability finally worked for them.
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ITAA members sort habits into bottom lines to avoid entirely, middle lines for risky moods like tiredness, and top lines like walks or coffee.
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Writer Henrik Carlson keeps his home hotspot unplugged by default and says checking email in the morning cuts his creativity by 30%.
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Newport and Davidson suggest a personal dumb phone alongside a work smartphone, and Newport says the real fix is an analog life worth living.
"I really enjoyed and thought hard about the bottom line, middle line, top line observation framework. Even if you're not addicted, I think just having that self-awareness can really help... I just now can recognize that, hey, I'm tired, I know I'm prone to reacting to this. I'..."
▶ Play at 1:00:11
Cal Newport recommends it
"Your bottom lines is have a list of technologies you just don't use. Everyone should have that list... Middle lines: certain technologies I do use, but I have certain circumstances where I don't... Here's my list of alternatives. If I'm stressed or tired... I take that list of..."
▶ Play at 1:02:522 creators recommend it.
See all on the Bottom Line, Middle Line, Top Line Framework page
Cal Newport recommends it
"I think having the personal dumb phone, I agree with you on that... More often than not I grab the dumb phone when I'm going out to do something... My middle schoolers have dumb phones... It captures that emergency situation without any other temptation... Having a dumb phone,..."
▶ Play at 1:03:44"I'm compelled by switching to the dumb phone thing. It seems as if that is a low-hanging fruit. And if you can maybe separate having a work phone that only has a few work-related things on it from just your personal phone, which can be a dumb phone in this case, that seems lik..."
▶ Play at 1:01:152 creators recommend it.
See all on the Personal Dumb Phone pageWhat they recommend · 4 picks
"I really enjoyed and thought hard about the bottom line, middle line, top line observation framework. Even if you're not addicted, I think just having that self-awareness can re..."
"Your bottom lines is have a list of technologies you just don't use. Everyone should have that list... Middle lines: certain technologies I do use, but I have certain circumstan..."
"I think having the personal dumb phone, I agree with you on that... More often than not I grab the dumb phone when I'm going out to do something... My middle schoolers have dumb..."
Cal, Tim, This Week in Startups and Ali agree on 23 things
See what they all use, in their own words. Paid ads are left out.
See what they all swear by Or pick your own peopleDale Davidson
2 picks · guest
"I really enjoyed and thought hard about the bottom line, middle line, top line observation framework. Even if you're not addicted, I think just having that self-awareness can re..."
"I'm compelled by switching to the dumb phone thing. It seems as if that is a low-hanging fruit. And if you can maybe separate having a work phone that only has a few work-relate..."
Cal Newport
2 picks · host
"Your bottom lines is have a list of technologies you just don't use. Everyone should have that list... Middle lines: certain technologies I do use, but I have certain circumstan..."
"I think having the personal dumb phone, I agree with you on that... More often than not I grab the dumb phone when I'm going out to do something... My middle schoolers have dumb..."
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