I used to check my smartphone over 150 times a day. I knew this because I installed a tracking app to prove to myself that I "wasn't that addicted." The app proved otherwise.
Every notification pulled me away from conversations with my family. Every spare moment became an opportunity to scroll. I'd pick up my phone to check the time and emerge 20 minutes later, having done everything except check the time.
The Breaking Point
The moment that changed everything was ordinary. I was at my daughter's school play, recording it on my phone. Afterward, I realized I had watched the entire performance through a 6-inch screen—and I couldn't even remember what happened. I had footage but no memory.
That night, I started researching alternatives. I found the concept of "dumb phones" and kosher phones—devices designed for communication without the endless distractions.
The First Week Was Hard
I won't pretend the transition was easy. The first few days, I kept reaching for my pocket expecting to find my smartphone. I felt phantom vibrations. I had moments of genuine anxiety about missing messages or news.
But by day four, something shifted. The anxiety faded. And in its place came something unexpected: calm.
What Changed
- My attention span recovered - I could read entire articles without getting distracted. I finished books again.
- Conversations got deeper - Without a phone to escape to, I became fully present in conversations.
- Sleep improved - No more "just one more scroll" before bed. No blue light keeping me awake.
- Time expanded - Days felt longer because I wasn't losing hours to mindless scrolling.
- Boredom returned - And with it, creativity. Ideas I never had time for suddenly had space to emerge.
The phone didn't change my life. Removing the distractions let me change my own life.
What I Learned
A flip phone doesn't solve all problems. It's a tool, not magic. But it removes the biggest obstacle most of us face: the constant temptation of infinite content at our fingertips.
With a simple phone, there's nothing to escape to. You're left with just... life. Your thoughts. The people around you. The moment you're in.
For some people, that sounds terrifying. For me, it turned out to be exactly what I needed.
Practical Advice
If you're considering the switch, here's what helped me:
- Start on a weekend - Give yourself time to adjust without work pressures
- Tell people in advance - Let friends and family know you'll be less reachable on social media
- Keep your smartphone for a week - Don't sell it immediately; give yourself a safety net
- Accept the discomfort - The first few days will feel strange. That's normal.
- Notice the gains - Pay attention to what improves, not just what you miss
One Year Later
It's been over a year since I made the switch. I still have moments where I wish I could quickly look something up or check a social feed. But those moments pass quickly, and what remains is a life with more presence, more connection, and more peace.
My daughter had another school play last month. This time, I watched it with my eyes, not through a screen. I remember every moment.
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