I Turned My Smartphone Into a Dumb Phone and Got My Life Back

I know this is a topic that has been written about time and again, and I probably don't have anything new to say. Nevertheless, I wanted to add my drop to the bucket.

A few years ago, I was using social media every day, sometimes for hours. Between Instagram, Facebook, and Snapchat, I remember the satisfying ding of a new notification. But with that ding also came a rapid surge and crash that left me craving the next one.

I knew something didn't feel right, but I wasn't sure what to do about it. Addiction to our phones is so prevalent that it's sometimes difficult to recognize it for what it is. I occasionally came across content from people doing social media fasts or quitting altogether. While that sounded appealing on the surface, it seemed not a reasonable solution and at the same time too drastic for me.

One of the first steps I took toward simplifying my phone and, simultaneously, calming my nervous system was to silence all notifications except for phone calls and texts. If I wanted to see how people were engaging with my social media content, I had to physically open the apps. Even this small change felt good.

The second step was to put my phone on Do Not Disturb pretty much all the time. This meant I could have my phone serve me when I wanted it to, rather than the other way around. That was another big breakthrough.

These two changes made a noticeable difference in my phone usage, but the last, inevitable step was to remove all of my social media apps completely.

There had to be a catalyst for me to actually make that happen. In early 2024, my family came to visit for about a week, and I noticed that my screen time was unusually low. I also realized that when they left, I didn't really feel any craving to go back to social media.

I decided to use that momentum to my advantage. As a third step, I deleted Facebook and Instagram, along with any other apps I wasn't using much. Then I reorganized my home screen and put the remaining apps into logical folders. I immediately felt a weight lift when I saw how decluttered and light my phone felt.

My screen time plummeted, and my sleep improved. I felt better able to focus on tasks and find enjoyment in seemingly mundane things. My Goodreads reading goal in previous years had always been one book per month —12 books a year. That year, I read 38.

The biggest surprise was that my fear of missing out never materialized. In fact, I felt good being out of the loop. I enjoyed the more frequent phone calls that became my primary way of staying in touch with family and friends. I also had much more time on my hands, and I used it to invest in hobbies like gardening, knitting, and baking.

I know some of you reading this blog may be in a season of overwhelm. If that's the case, I highly recommend turning your smartphone into a dumb phone.

You don't need to buy anything new. Just start with the phone you already have and declutter it until you no longer depend on it for your daily dopamine hits. And if the idea of making this change feels scary, remember that nothing is permanent. You can always add your apps back later if you decide you want them.

If you're in a season where your phone feels like it's taking up too much space in your life, I hope this gives you a place to start. And if you've tried something similar, I'd love to hear about it — leave a comment below and share what's worked for you!