数字极简主义Digital Minimalism:Choosing a Focused Life in a Noisy World(epub+azw3+mobi+pdf)|百度网盘|免费分享

在一个高科技的世界里生活得好的关键是花更少的时间使用技术。作者所倡导的数字极简主义,其实是期望我们对这些数字工具有更好的掌控,而不是被掌控。这本书希望帮助我们多会对数字工具的掌控,精华在前三章,后面的实践因人而异,也需要读者自己慢慢摸索。 Cal Newport 是作者,是一位计算机科学家,因为它的Deep Work还是很出名,秉承他的专业背景,一如既往的,文笔流畅逻辑清晰,通俗易懂。 The key to living well in a high tech world is to spend much less time using technology. Digital Minimalism is an indispensable guide for anyone looking to reclaim their life from the alluring diversions of the digital world.


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电子书合集名(name): Digital Minimalism:Choosing a Focused Life in a Noisy World(数字极简主义:在嘈杂的世界中选择专注的生活 )



作者: Cal Newport 

出版年: 2019-2-5


The key to living well in a high tech world is to spend much less time using technology.

Georgetown computer scientist Cal Newport’s Deep Work sparked a movement around the idea that unbroken concentration produces far more value than the electronic busyness that defines the modern work day. But his readers had an urgent follow-up question: What about technology in our personal lives?

In recent years, our culture’s relationship with personal technology has transformed from something exciting into something darker. Innovations like smartphones and social media are useful, but many of us are increasingly troubled by how much control these tools seem to exert over our daily experiences–including how we spend our free time and how we feel about ourselves.

In Digital Minimalism, Newport proposes a bold solution: a minimalist approach to technology use in which you radically reduce the time you spend online, focusing on a small set of carefully-selected activities while happily ignoring the rest.

He mounts a vigorous defense for this less-is-more approach, combining historical examples with case studies of modern digital minimalists to argue that this philosophy isn’t a rejection of technology, but instead a necessary realignment to ensure that these tools serve us, not the other way around.

To make these principles practical, he takes us inside the growing subculture of digital minimalists who have built rich lives on a foundation of intentional technology use, and details a decluttering process that thousands have already used to simplify their online lives. He also stresses the importance of never clicking “like,” explores the underappreciated value of analog hobbies, and draws lessons from the “attention underground”–a resistance movement fighting the tech companies’ attempts to turn us into gadget addicts.

Digital Minimalism is an indispensable guide for anyone looking to reclaim their life from the alluring diversions of the digital world.


Minimalism is the art of knowing how much is just enough. Digital minimalism applies this idea to our personal technology. It’s the key to living a focused life in an increasingly noisy world.

In this timely and enlightening book, the bestselling author of Deep Work introduces a philosophy for technology use that has already improved countless lives.

Digital minimalists are all around us. They’re the calm, happy people who can hold long conversations without furtive glances at their phones. They can get lost in a good book, a woodworking project, or a leisurely morning run. They can have fun with friends and family without the obsessive urge to document the experience. They stay informed about the news of the day, but don’t feel overwhelmed by it. They don’t experience “fear of missing out” because they already know which activities provide them meaning and satisfaction.

Now, Newport gives us a name for this quiet movement, and makes a persuasive case for its urgency in our tech-saturated world. Common sense tips, like turning off notifications, or occasional rituals like observing a digital sabbath, don’t go far enough in helping us take back control of our technological lives, and attempts to unplug completely are complicated by the demands of family, friends and work. What we need instead is a thoughtful method to decide what tools to use, for what purposes, and under what conditions.

Drawing on a diverse array of real-life examples, from Amish farmers to harried parents to Silicon Valley programmers, Newport identifies the common practices of digital minimalists and the ideas that underpin them. He shows how digital minimalists are rethinking their relationship to social media, rediscovering the pleasures of the offline world, and reconnecting with their inner selves through regular periods of solitude. He then shares strategies for integrating these practices into your life, starting with a thirty-day “digital declutter” process that has already helped thousands feel less overwhelmed and more in control.

Technology is intrinsically neither good nor bad. The key is using it to support your goals and values, rather than letting it use you. This book shows the way.


Cal Newport, Ph.D. is an associate professor of computer science at Georgetown University. He also runs the popular website Study Hacks: Decoding Patterns of Success. His previous books are So Good They Can’t Ignore You and Deep Work.



千万不要被这本书的主标题所迷惑,其实书的副标题才是真正的主题:Choosing a Focused Life in a Noisy World。作为一位计算系的教授,作者在本书中所倡导的并不是反对一切数字工具,恰恰相反,作者建议人们能够更加理智地利用这些数字工具,然而这样的选择非常困难。


之所以困难,是因为大多数的数字工具都是经过巧妙设计的,通过各种 UI / UX / onboarding mechanism 来诱导用户更频繁地使用。如果你不信,可以翻翻 Hooked 这本书,基本上每个产品经理都读过,所以每个数字产品里或多或少都有让人‘上钩’的设计:无论是看似简单的按钮,还是复杂的 gamification,这些设计只为了一个目的:让用户尽可能更频繁地,更长时间地使用。越多的用户使用,才越有可能赚钱。几乎所有的书在产品无一例外都遵循这样的理念。所以作为用户的你我,能不上钩吗?我们能不被掌控吗?

正是因为这些精心设计的各种购儿,所以让我们轻易地摒弃这些数字工具变得无比困难。和实物极简主义不同的是,数字极简主义面临更多的心理上的挑战,比如完全卸载某个 app 之后,不消多日,就很有可能把它装回来。原因很简单,之前已经完全上钩了,不管这个 app 带来的价值有多大,我们已经习惯它的存在;简单的卸载,要么导致我们的生活不便,要么让我们变得无比空虚,所以我们会不由自主地把它们装回来。如此一往复,这样的数字极简主义必定失败。



Digital minimalists see new technologies as tools to be used to support things they deeply value—not as sources of value themselves.





书中的前三章详细地阐释了作者对于数字极简主义的定义,而后面四章介绍了如何实践数字极简主义。后面四章略显冗余,如果可以做成 to do list,会更加清晰。


Solitude Deprivation

A state in which you spend close to zero time alone with your own thoughts and free from input from other minds.

人本来就是 social animal,各种社交 app 正好满足了我们的这种需求:只要打开 app,我们就会觉得自己是 connected。渐渐地,我们变得沉溺其中,就像微信不仅仅是通讯工具,变成了朋友圈 + 公众号 + 通讯工具。我们不再满足于只是收到朋友的消息,更期望朋友给我们点赞或者看到朋友的最新状态。诸如此类的例子不胜枚举,我们逐渐失去了和自己独处的能力。

简单地卸载这些 app 并不完全解决问题,所以作者倡导有机地戒断:

1. 把手机留在家里

2. 长时间地行走

3. 给自己写信



1. 不要点赞

2. 减少基于消息的交流

3. 安排面对面交流的时间


难以戒断社交 app 的另一个原因是因为,我们已经习惯它们充斥我们的生活,一旦戒断,我们不知道如何利用这些时间。所以作者建议找一些手工活/线下活动来填充这些时间,一来填补空闲,二来可以产生新的价值。当然,这些活动需要事先安排好时间,这样就可以保证他们不被原来的坏习惯干扰。

1. 每周做些手工

2. 安排低效放松的的时间

3. 加入线下活动

4. 做好放松规划



1. 删除手机上的社交 app

2. 把电脑变成单线程工具

3. 专业地使用社交媒体

4. 回归非网络媒体

5. 把智能手机当成非智能手机用



Cal Newport 是我很喜欢的一位作者,计算机科学家,因为它的Deep Work还是很出名,秉承他的专业背景,一如既往的,文笔流畅逻辑清晰,通俗易懂。


去书店买书,“I Used to Be a Human Being.”——我曾经还是个人啊。

“网络信息的充溢,已经完全摧毁了我啊” 作者引述Andrew Sullivan的话,展开了写作诉求





■ Foundations



■ Practices




如果不去点赞,你们的关系可能变好“——”I propose and defend the perhaps controversial claim that your relationships will strengthen if you stop clicking “Like” or leaving comments on social media posts”



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