📆Free live workshop with every order before May 19th

Your Best Digital Life

  • “A must read for anyone looking for sanity in the digital world”

    Mo Gawdat

    Former Chief Business Officer of GoogleX. Author of Solve for Happy

  • “The best way to get more value from the digital age is not by upgrading our technology. Instead we need to upgrade our psychology to make better use of the tech we already have”

    Rory Sutherland

    Author of Alchemy, Vice Chairman of Ogilvy

We spend over a third of our waking hours in digital environments. Our behaviours here are so easily influenced and automated, it is hard to stay sane, let alone truly thrive.

In this book, world-leading digital habit experts Jonathan Garner and Menka Sanghvi teach a systematic method to regain control of your attention, and make the most of all that time we are engaged in our devices.

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  • Part 1: PRINCIPLES

    The following three principles must be understood in order to live your best digital life. Trying to change your digital habits without understanding them will severely limit your long-term success.

  • PRINCIPLE 1: Digital Tech Is an Extension of Your Mind

    Or, How to Be a Better Cyborg

    Your smartphone isn't just a tool—it's an extension of your mind. This chapter explores how technology amplifies your mental capacities and shapes your thoughts. Learn why simple digital detoxes aren't enough and discover how to embrace technology while strengthening the qualities that make you uniquely human. Digital tech isn't inherently good or bad—it's all about how you use it.

  • PRINCIPLE 2: Choose Your Conveniences Carefully

    Or, When to Be Wisely Lazy

    Every technology offers convenience, but at what cost? This chapter introduces the spectrum of convenience and reveals how to make wiser trade-offs. Through examining historic examples and modern dilemmas, you'll learn to identify which conveniences genuinely support your values versus those that subtly erode what matters most. Sometimes the harder path creates the most meaning.

  • PRINCIPLE 3: Digital Habits Can Be Tamed With Intention

    Or, How to Wake a Digital Zombie

    Are you stuck on digital autopilot? This chapter reveals why digital habits are particularly challenging to control and introduces a framework for understanding your relationship with technology. Learn to move from unconscious autopilot to intentional choice by practicing awareness and aligning your digital behavior with your values. Discover how to keep your best digital habits working for you over time.

  • Part 2: METHOD

    Understanding the principles from Part 1 is not enough—they need to be applied to your life. We’ve developed a four-step method that will help you put them into practice in a realistic and sustainable way.

  • The M.O.R.E. Method

    Or, A New Way to Shift Your Digital Habits

    Meet the four-step methodology that transforms complex principles into practical daily actions. The M.O.R.E. Method—Mobilize, Observe, Reflect, Experiment—provides a systematic approach to living your best digital life. Learn how to apply this method in different contexts, adapt it to changing circumstances, and use it collaboratively with others to create lasting positive digital habits.

  • Part 3: PRACTICE

    Your best digital life doesn’t happen by mistake—you need to practice it. The following six practices will help you build intentional digital habits across areas of your life that contribute significantly to your overall well-being.

  • PRACTICE 1: Having a Body

    Or, How to Live in Your Own Skin

    Digital technology often disconnects us from our physical selves. This chapter explores how to reclaim your embodied experience while using technology. Discover practical techniques to combat screen apnea, fix your posture, avoid the jet lag of blue light, and reconnect with your body's wisdom. Learn why your body is more than an inconvenience in your digital life.

  • PRACTICE 2: Paying Attention

    Or, How to Do One Thing at Once

    In a world designed to hijack your focus, attention is your most valuable asset. This chapter reveals how distraction and multitasking undermine your goals and shares practical techniques to strengthen your attentional muscles. Learn to identify what truly deserves your attention and discover how the Pomodoro Technique, sticky notes, and mindfulness can help you regain control of your digital focus.

  • PRACTICE 3: Embracing Emotions

    Or, How to Debug Your Feelings

    Technology has transformed how we process emotions. This chapter explores how digital habits and emotions feed each other, often in unhealthy ways. Discover techniques to increase emotional self-awareness, identify and name feelings accurately, skillfully regulate difficult emotions, and use distraction intentionally. Learn how even boredom can be embraced as a catalyst for creativity.

  • PRACTICE 4: Cultivating Finite Relationships

    Or, How to Cultivate Quality Connections

    While technology offers infinite connection possibilities, humans have a finite capacity for meaningful relationships. This chapter reveals the science behind authentic connection and explains how to set boundaries that protect your most important relationships. Learn to clarify your intentions on social media, overcome the bottomless bowl of content, and prioritize depth over breadth in your digital relationships.

  • PRACTICE 5: Exercising Choice

    Or, Remembering That You Forgot to Choose

    Technologies often create learned helplessness, making us forget our capacity to choose. This chapter exposes the defaults that limit your autonomy and shares strategies to reclaim control. Learn to master your devices like a hacker, remember your intrinsic motivations, reduce decision fatigue, and make conscious choices that align with your values in every digital interaction.

  • PRACTICE 6: Knowing What Matters

    Or, How to Make It About More Than You

    Your digital life gains meaning when it extends beyond self-interest. This chapter helps you clarify your core values and translate them into intentional actions. Discover how technology both challenges and enhances empathy, and learn practical gratitude exercises that connect you to something larger than yourself. When you know what truly matters, technology becomes an extension of your humanity, not a substitute for it.