In the end, Cal makes good points, explains them clearly, and provides examples. Take want you want and leave the rest, but there's a lot worth taking (e.g. no phone in the bedroom, no social apps on phone, use browser extensions to limit access to social media to certain times, cultivate "hands-on" hobbies that bring a sense of meaning and worth, focus on longer form and ideally in-person communication over likes and comments, etc).

Less great parts: the dude is a well-off white man and it shows. No compelling ideological orientation towards society to be found here, and too many throw-away examples that assume an audience who shares most/all of his privilege. He's got a few mentions of women here and there (largely that they've been fucked, historically) but it's in no way fundamental to his argument. If you've done any reading in the productivity realm you're used to this, but it's worth saying just in case.