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I don’t have a smartphone addiction, but I do find myself reaching for my phone for God knows how many times a day. I’m also guilty of getting lost in the scroll for hours and hours at a time. The last time I checked, my average screen time was over 32 hours a week. It seems like my iPhone is practically glued to the palm of my hands as soon as I wake up.
Having access to nearly any piece of information with the tap of a button is a convenience that’s made me too comfortable with letting technology run my life. I’ve tried eliminating certain apps like TikTok and X to limit temptations but my willpower only lasts for so long before the urge to redownload creeps in. The “Do Not Disturb” button somewhat curbs my itch to check for messages and notifications, but sometimes I forget to turn it on.
Enabling iPhone restrictions alone hasn’t been super helpful in limiting my screen time and scrolling habits. So, to get my screen usage under control, I’ve contemplated switching back to a dumb phone. And, funny enough, I actually did it.
What It Was Like Changing Back Over to a Flip Phone
For a week, I ditched my iPhone for a Nokia 2780 Flip to weigh its effects on my mental health and well-being. As no surprise, I was quite impressed with the outcome.
I Had No Urge to Scroll or Text
Its minimalist features stripped me down to only basic phone privileges—calling and texting. There were some mobile apps and Internet access, but my data plan and Wi-Fi didn’t weren’t compatible with my flip phone, so I couldn’t access the web.
The apps I could access—like Maps and Music—were difficult to navigate with the phone’s bulky keypad, so I didn’t even bother using them. I had no desire to scroll on the phone with its tiny screen, shorter battery life, and small keypad.
Honestly, unless I needed to make a call or shoot a quick text message, I barely checked my phone. In fact, I found myself texting less because it took forever to draft one message on the dumbphone. When I needed to contact someone, it was almost always through a phone call.
Since I didn’t use the phone’s other apps, I didn’t multitask during calls like I typically do with my iPhone. As a result, I was more present during phone conversations because I didn’t have the luxury of scrolling through Instagram or checking emails.
I Developed More Human Connection and Productivity
The dumbphone’s limited capabilities enhanced my sense of human connection. Instead of virtually chatting with a company’s customer care team, I called. I made more visits to the grocery store and my favorite dining spots instead of using Instacart or Uber Eats. Having little access to online banking made it less tempting to make random purchases just for the heck of it.
My decreased dependency on mobile apps also positively affected my productivity and work-life balance. For instance, I wasn’t distracted by email pings throughout my day. Moreover, I also had more face-to-face interactions and in-person visits while smartphone-free. I wasn’t just physically present, but also more emotionally available. Why? Because I didn’t have my phone to distract me. I actively listened and made eye contact with others.
How Mindful Scrolling Affected My Mental Health
I developed FOMO on the first few days of being smartphone-free. I missed accessing TikTok, Instagram, and my other favorite apps. The thing about FOMO is that it’s not kind to your psychological health. It negatively impacts your mood (like being anxious about not being in the know), increases stress, and pushes you toward social media addiction.
However, I found my FOMO lessening the longer I went without my iPhone. Being “offline” with my dumbphone limited my phone use, which boosted my mood and increased my overall energy to live life off the apps. Ultimately, I developed a healthier relationship with technology by learning to set healthy boundaries with my phone and be more mindful about my scrolling.
“By engaging in mindful scrolling, we not only protect our mental health but also make room for more meaningful offline connections and activities that nourish our minds and spirits,” California-based psychotherapist Gary Tucker explains. “Additionally, limiting screen time and scheduling regular “tech-free” breaks can help restore balance in our daily lives.”
Tip: Mindful scrolling isn’t just about the hours you’re “online” but also about being aware of the content you’re watching. Clinical psychologist Dr. Leigh Brosof, PhD, recommends “choosing what you consume carefully.” She says “humorous and nature-related content may be more beneficial,” and that “if [an account is] triggering unhealthy emotions, consider unfollowing them temporarily.”
A Dumbphone Helped My Sleep and Mindfulness
Research shows that by capping your social media scrolling time to 30 minutes per day, you can improve your well-being and reduce symptoms of depression and loneliness. And I can confidently say the research was right—the switch to the Nokia 2780 Flip empowered me to enjoy life’s present moments, which made me feel less alone and depressed.
I spent more time on the important things in life and with the people who matter the most.
I couldn’t watch all the TikToks my family and friends would send me, but I had more room in my schedule for mindful activities like nature walks, meditation, traveling, and emotionally fulfilling tasks.
Since I didn’t have my iPhone to distract me with music, podcasts, and YouTube videos, my mental space was free to think clearer thoughts and stay grounded for longer periods. It also became easier to cut back on screen time during bedtime hours, improving my sleep quality overall.
Final Thoughts
The positives of going smartphone-free outweighed the inconveniences of using a flip phone. It made me less dependent on my phone in general, forcing me to get outside more and lean on human connection a bit more than I normally would, which was a breath of fresh air. It took me down memory lane when we humans were much closer and had more love and empathy for each other.
The Bottom Line
It’s difficult to full-out downgrade my technology as the world evolves, however. It’s unrealistic for me to completely ditch my smartphone in this tech-first world we live in, but I wouldn’t be opposed to doing short-term digital detoxes on a more frequent basis.
I won’t give up my iPhone entirely, but I love the idea of switching back to my Nokia 2780 Flip for vacations and during certain travels so that I can enjoy all that’s in front of me.