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On being smartphone-free for five years

Way back in the Fall of 2021, I ditched my iPhone and got a dumbphone. I was sick of how my smartphone was a major distraction in my life. My phone began to use up too much of my brain space and mental energy. Parts of my brain were always thinking about stuff on my phone: baseball scores, texts from friends, emails, my eBay store, a backpacking forum, and other similar things. Though I haven’t ever done too much with social media or YouTube, I was still on my phone way too much. I tried apps that helped minimize screen time, and they did help to some extent. But I wanted to try a clean break and get a dumbphone. Great advice is readily available By the way, it is pretty easy to try out a dumbphone. Most flip phones aren't terribly expensive, and you can often just swap SIM cards with your other phone. I started with a Nokia 6300. Then I got a CAT S22 flip phone and debloated it. I also tried out a $25 TCL flip phone. More recently, I got a Light Phone II. Note: The book Digital Minimalism by Cal Newport was a huge help in my move to a dumb phone. I highly recommend it! Jose Briones' book, Low Tech Life is also quite helpful. There are plenty of resources out there to help people minimize their phone usage because it is such a big problem. Fast-forward to over four years later: I have not gone back to a smartphone. And I’m not planning on doing so in the near future. For me, life is better without a smartphone in most situations. I can hang out with my friends and family and be completely present with them – my phone isn’t tugging at my attention. It’s no longer on my mind at all. I can stand in line at a store and talk to people or just think about random things rather than stare at a phone out of boredom. I don’t need email or a web browser when I’m at a baseball game, a movie, or out shopping for groceries. I still text a few times each day and make phone calls, but I’m pretty much never on it. In fact, without a smartphone, my brain is less cluttered, my thoughts are less distracted, and my attention span has increased. I don’t ever suffer from dopamine withdrawal, and I’m not anxious or in a zombie-like state from doomscrolling for hours. And no longer does a smartphone affect my sleep. I have more time each day because I’m rarely on my phone. For me, minimal phone time has had maximum life benefits. Speaking of anxiety and doomscrolling, another book I recently read is The Anxious Generation by Jonathan Haidt. It is a book that documents the rise of adolescent/teen anxiety, depression, and other mental issues in the last ten years or so. The reason for these increases, Haidt argues, is that most children in the last ten years have had a screen-based childhood rather than a play-based childhood. It's a good book for parents to read. The author's advice and my advice is this: don't get your kids a smartphone until they're older – I'd say 17 or 18. As another author bluntly put it, don't get your kids a smartphone until you're prepared to deal with pornography in the home. Dumbphones, flip phones, and helpful apps Now, I realize that some people with certain jobs might be unable to move to a dumbphone because of their work or travel. For example, a friend of mine is a dispatcher and his smartphone is crucial for him to get his job done well. If your phone is truly important for work, you could perhaps get a dumbphone for evenings and weekends. As I mentioned above, you can also find apps that help minimize your screen time. There are various tried-and-true ways to help you avoid excessive screen time and its associated negatives. For those of you who don’t absolutely need a smartphone for work or another legitimate reason, I’d challenge you to do a digital detox and stop using one for a set number of days. Read Digital Minimalism and follow the advice there. Or read Catherine Price’s How to Break Up with Your Phone and give it a shot. As I mentioned earlier, cheap flip phones are an option for a digital detox. Thankfully, quite a few dumbphones and semi-dumbphones have come out in the last few years (see Dumbphones.org for a helpful list). Your brain will thank you I know that for some people, giving up a smartphone is almost impossible because the level of addiction is high. We’re not called the “dopamine nation” for nothing! But trust me, you can break up with your smartphone. You can take steps and develop habits to get your life back, regain your mental focus, and be present once again. You may want to get rid of your smartphone! Do you dare? Or maybe you just need a good app and an accountability partner. Whatever the case, I can say, based on some years of experience, that living without a smartphone is possible and beneficial. But even if you don’t totally give up your smartphone, I hope you find that drastically minimizing your smartphone use is a personal goal you make. And I guarantee that if you seriously cut down on your phone use, your brain will thank you!

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Shane Lems is the pastor of Covenant Orthodox Presbyterian Church in Hammond, Wisconsin, and blogs on books (and dumbphones too) at ReformedReader.wordpress.com, where a version of this article first appeared.