How Cal Newport Uses His Smartphone
We are addicted to our smartphones.
According to Rescuetime, a time-tracking software, the average person picks up their phone 58 times per day. That is at least 3–4 times per hour when we are not asleep. And that was before the Covid-19 pandemic.
But every time you switch your attention by checking your phone, there is a cost to your focus and cognitive performance. Scientists call this “attention residue”, where your ability to focus and think deeply on the original, challenging thought is reduced for up to 25 minutes.
Imagine trying to work on something demanding, but you pick your phone every 10 to 15 minutes and then need up to 25 minutes to focus back on the original task.
Your productivity and quality of work undoubtedly suffers.
So how can we reduce the impact of distractions from our smartphones on our work and mental clarity?
Cal Newport has written multiple books and articles on the impact of digital distractions on our ability to work with focus, including Deep Work and Digital Minimalism.
Recently, he shared with his podcast listeners how he uses his smartphone and what apps he keeps on it.
Here are four ways Cal protects his attention from the perils of excessive smartphone use:
1. He Owns a Simple Smartphone
Cal considers his phone as a tool, similar to a screwdriver or a hammer. Thus, he does not obsess over having the latest and greatest smartphone available. He says that he uses a simple iPhone that is small enough to carry with him.
2. He Uses His Smartphone For Five Main Activities
Cal has developed a basic philosophy for smartphone use.
“Use your smartphone only for the following activities: calls, text messages, photos, maps, and audio (songs/podcasts/books).”
— Cal Newport
His philosophy was heavily influenced by Steve Jobs’ original vision of the iPhone back in 2007: a device with an improved user experience that can make calls and hold your music.
a. Calls:
The default use of a phone.
b. Text messages:
Cal receives a fair number of messages from his wife, family, and friends. Even though he is not good at answering them immediately, he will take some time during the day to get back to them.
c. Photos:
Having three young kids, he likes to have access to a camera with him at all times.
d. Maps:
It is convenient to have online maps on the phone when traveling.
e. Audio
He enjoys listening to podcasts or audiobooks while doing chores, like cleaning the house or working in his garden over the weekend, as well as music on Spotify.
3. He Uninstalls Distracting Apps
Cal is intentional about uninstalling most apps that are engineered to be distracting from his phone. These include any app where the developer makes money by selling your time and attention, such as social media or Youtube.
4. He Sets a Schedule For Online Activities at the Computer
How do you then engage in online activities, such as social media or looking at Youtube videos?
Cal proposes to do this on your laptop, at a set schedule. For example, you consciously decide to entertain yourself on Youtube from 8–9 pm, as you are winding down.
When you are away from your computer, you use your phone for its basic functionality. It is no longer a “quick fix” of distraction as you are engaging in more cognitively demanding tasks or as a way to avoid the world around you.
Having a philosophy of smartphone use
In summary, to make your smartphone less distracting, think of it as a tool used to achieve a specific task. Like a screwdriver, use it to complete this task, like making a call or listening to a podcast. Avoid thinking of it as a constant distraction device to keep you entertained from boredom.
