So You Want to Break Free from Your Phone

Written by Lauren Smyth

I tried to get rid of my smartphone. I couldn’t do it.

Let’s start with maps. I have the geographical awareness of an oyster in a hurricane. If it’s due north from my house, I’ll say it’s south and slightly east. I’ve never lived anywhere long enough to know my way to the local sandwich shop. (Four years is my record, and that’s still not “long enough.”) Without Google Maps, I’m adrift in a sea of green road signs.

Then there are the apps you could live without, but only with some creativity and pre-planning. Banking utilities, for example. First aid procedures. Airline apps. Exercise trackers. Text messaging. And many more.

These “smart skills” of smartphones no doubt make life more convenient. Apps like the ones I’ve described are purely utilitarian, not susceptible to binge-scrolling, and can increase productivity to heights our forebears on horseback never dreamed of. But they also increase dependence on your phone—and in the heyday of psychologically addictive software, many of us are slipping down the slope Silicon Valley marketers have created to steal our time.

Last year, I spent about three months with a minimalist phone. By “minimalist,” I mean “mini,” since the device was about the size of my pinky finger and just as useless. You know the old joke about how modern cell phones could launch rocket ships? This one couldn’t. Google Maps taxed its tiny CPU and battery to the brink, and scrolling on Instagram was a pipe dream.

Despite that, it worked. I reemerged into the smartphone world having read eight books, walked 53 miles, and crafted a pitch for the book I’d recently written. My addiction was broken, and when I picked up my smartphone again, the first thing I did with it was—nothing. I didn’t need to call anyone, and I wasn’t going anywhere. So I put it in my pocket.

Minimalist phones work for some. If you’ve been considering going retro, even if you’re only planning to do so for a few months, this could be your signal to take the plunge into a digital fast. The great thing about minimalist phones is that even if you change your mind halfway through, you’re stuck. Instagram and numerical keyboards just don’t mix.

But if you love the convenience of a smartphone, digging out your dad’s old BlackBerry might not be for you. Good news: You can retrain your brain to seek out, enjoy, and actually prefer activities besides doom scrolling, even while your smartphone sits conveniently in your pocket.

Here are the tips and tricks I learned from my own screen detox, plus a few things I wish I’d known before I ditched my smartphone that helped heal my mangled focus and productivity.

The first week is the worst. After the initial shock (oh no, I have to stand in line for five minutes!!) your brain recovers surprisingly fast. If you’re expecting weeks worth of withdrawals, don’t. It’s quick—and painful—but quick. Would you believe me if I told you that five days in, you probably won’t even miss your phone?
Don’t feel guilty. When I started my smartphone detox experiment, I couldn’t believe how much time I’d been spending on screens. Every time I complained about not having enough time for my hobbies felt like it was coming back to bite. Because, I couldn’t stop thinking, you would’ve had enough time if it weren’t for this.

Focus on where you are now. You’re taking steps to positively improve your life, health, and mental health. That’s a huge victory no matter where you’re starting.

Release some of the blame. Smartphone apps are addictive. That’s how they make money—and money, as they say, makes the world go round. Your self-awareness in identifying and treating the problem is praiseworthy. Now get out there and make it happen.

Instead of eliminating, substitute. I love reading, and for my purposes, picking up a novel is a healthier habit than scrolling. I downloaded the Kindle app on my phone so that, while Starbucks seems to be out harvesting the beans they need for my latte, I can pick up my favorite book where I left off.

It’s best to choose a habit that doesn’t require your smartphone at all. So, when possible, I read on my Kindle. The e-ink screen is gentle on my eyes, and I have access to a wide range of entertainment and learning by choosing a book from the library’s digital shelf.

If you don’t like to read and you know you’ll turn to your smartphone when you’re bored, try putting an app on your homescreen that you can wander to automatically and complete some productive task. Journaling apps, language-learning apps, and other creative/productive apps can provide the blue-light hit or waiting room entertainment without sucking you into a digital time warp.

Track your screen use. What would you do if you had two extra hours of life every day? Chances are, you’ll never ask yourself that question unless your device reminds you. Each evening, when you get your screen time totals for the day, assess whether that was really what you wanted to be doing. Maybe the answer is “yes.” If so, congratulations—you’re mastering the art of self-control. But if not, take the reminder and try to weigh the cost-benefits of screen time when you reach for your phone.

Switch your screen to black-and-white. There’s a reason why they don’t sell black-and-white TVs. It’s boring—surprisingly so. Color screens are stimulating in a way black-and-white displays could never hope to match. Monochrome options should be available in your device’s accessibility settings. On some phones, you can even set up a toggle that lets you turn it on and off from any screen, so if you need the color, you can readily switch back.
Don’t check email on your phone. Ah, email. On average, according to Harvard Business Review, professionals receive about 120 new emails per day. That’s about 8 per waking hour. If (heaven forbid) you have notifications enabled, that’s 120 buzzes in your pocket prompting you to pick up your phone because some restaurant from a town you don’t live in is offering a special on pickles.

Emails often solicit urgent responses, but remember: You don’t owe anyone an immediate reply. Most people won’t mind. Pro tip: They don’t want to get your emails either. They just don’t know what to do about it—unlike you.

It’s worth it. Here’s what you might notice as your screen time dwindles:
You’re sleeping better (and longer).
You’re spending more time with friends.
You’re able to focus for longer periods.
Your memory and attention to detail improve.
You’re developing new hobbies.
You procrastinate less.
Your productivity skyrockets.
You’re less stressed and anxious.
You’re less likely to compare yourself with others.

If you’re heading to college stressed about maintaining a job, your social life, and your grades—maybe this is part of the answer. Setting aside your smartphone, even if it’s just for a week or two, can help you take back the time you thought you’d lost for good.Psst: Looking for activities to fill those brand-new hours? Here are a few things you’ve probably done by the time you’re a sophomore–or will surely be doing soon.

Lauren Smyth, ’25, is an economics major and journalism minor. Outside of starting arguments in philosophy class, she enjoys curling up on a bench outdoors (sun, rain, or snow) to write novels or articles for her blog, www.laurensmythbooks.com.

Published in July 2024