How I Quit My Phone Addiction: From Smart Phone to Dumb Phone

Smartphones have become an indispensable part of our lives. They keep us connected, informed, and entertained. But, like many others, I found myself struggling with an addiction to my phone. I spent an average of 6-7 hours a day scrolling aimlessly through social media, news articles, and videos. It was taking a toll on my mental and physical health, as well as my productivity. I knew I needed to make a change, but it wasn’t easy. After trying and failing to moderate my phone usage, I decided to take the drastic step of switching from a smart phone to a dumb phone. In this article, I will share my journey and how it has impacted my life.

Understanding the Problem

It’s no secret that smartphone addiction is a real problem. It can lead to anxiety, depression, and sleep deprivation. We are bombarded with notifications, alerts, and messages that demand our attention, making it difficult to disconnect. As someone who works in a digital field, it was even more challenging for me to break away from my phone. But, I knew I had to do it.

Phone addiction can have several negative consequences, such as:

  • Decreased productivity: Spending too much time on your phone can distract you from important tasks and decrease your overall productivity.
  • Poor sleep: Using your phone before bedtime can disrupt your sleep cycle and affect your quality of sleep.
  • Anxiety and depression: Phone addiction can lead to increased anxiety and depression, especially when we compare our lives with others on social media.
  • Eye strain: Staring at a screen for extended periods can cause eye strain and other visual problems.

Realizing Moderation Wasn’t Enough

At first, I tried to moderate my phone usage. I limited my screen time, turned off notifications, and set boundaries for myself. However, I found that these tactics didn’t work for me. I would quickly fall back into old habits, spending hours mindlessly scrolling through my phone. It became clear that moderation wasn’t enough. I needed to take a more drastic step to break free from my addiction.

Going Cold Turkey

After much consideration, I decided to switch from my smartphone to a dumb phone. A dumb phone, also known as a feature phone, is a basic phone that only has calling and texting capabilities. It doesn’t have the same features and distractions that come with a smartphone. I knew this was the best option for me as it would remove the temptation to scroll and waste time.

Life with a Dumb Phone

At first, it was challenging to adjust to life with a dumb phone. I missed the convenience of having all my apps and information in one place. But, over time, I realized that it was freeing to have a phone that didn’t demand my attention constantly. I felt more present in my daily life, and my productivity increased. I no longer felt the need to constantly check my phone, and it was liberating.

Separating Work and Life

One of the biggest concerns people have when considering switching to a dumb phone is how they will manage work-related tasks. I decided to separate my work and personal phones, similar to how I separate my work and home life. During work hours, I would turn on my smart phone and use it for work-related tasks, such as answering emails and messages. After work, I would switch to my dumb phone and use it for personal tasks, such as making calls or sending texts.

Breaking the Addiction

Switching to a dumb phone was the best decision I could have made for my mental health and productivity. It helped me break free from my addiction to my smart phone and allowed me to be more present in my daily life. It’s important to recognize that smartphones are designed to be addictive. We are constantly bombarded with notifications and information, making it difficult to disconnect. For me, the only way to break the addiction was to remove the temptation altogether.


If you’re struggling with a smartphone addiction, know that you’re not alone. It’s a real problem that many people face. Moderation may work for some, but for others, it’s not enough. If you’re finding it difficult to break free from your addiction, consider switching

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