Smartphones have rewired your brain to crave constant stimulation, quietly eroding your ability to focus, think deeply, and build meaningful relationships. Cal Newport, a computer science professor and author of Deep Work and Digital Minimalism, explains why he's never had a social media account and why 50% of people who quit social media for 30 days never go back—plus the three practices that can help you reclaim your attention and your life. Constant phone use trains your brain to expect stimulation every moment, making deep focus feel unbearable; treating focus as a skill like guitar-playing rather than a habit allows you to rebuild this capacity through deliberate practice.