If this sounds familiar, you're not alone. The average American now spends over six hours a day staring at screens, with much of that time devoted to mindless scrolling on smartphones. I don't go a day without lamenting my "phone addiction" and vanishing attention span.
A dumb phone is exactly what it sounds like: a phone that handles only basic communications. Think calls and texts, maybe a rudimentary camera, but no app stores, no social media feeds, and no endless rabbit holes of content. These minimalist devices harken back to the pre-smartphone era, when phones had one primary purpose, rather than the comprehensive entertainment hubs we can't live without now.
But if you're like me, the idea of giving up your phone feels like a non-starter. How would I go about my daily life without Maps, TikTok, or Candy Crush? Do dumb phones even make that big of a difference to your brain health?
What the science says
So let's say you make the switch to a dumb phone that eliminates push notifications, infinite-scroll feeds, and, well, the mere presence of a smartphone. Does you concentration come back?
In this same vein, according to Dr. Shawn DuBravac, author of "Digital Destiny: How the New Age of Data Will Transform the Way We Work, Like, and Communicate," switching to a dumb phone is "really just a behavioral design hack." DuBravac says, "You're not changing your brain, you're changing your environment so your brain can do what it does best: focus."
Gupta advocates for a middle path: "demoting" your smartphone so it functions like a dumb phone while retaining useful features like navigation, ride-shares, and FaceTime. Her recommendations include turning on grayscale mode ("It's amazing how boring your phone becomes when it looks like an old newspaper"), deleting time-consuming apps, turning off non-essential notifications, and physically separating yourself from your phone during focused work.
Sam Schaefer, 28, found that removing color and app logos made all the difference. "It greatly reduced my screen time immediately, but more than anything, it really stopped me from mindlessly clicking on apps," he says. "Making it a black screen with letters really did take away my desire to mindlessly click."
Michael Gebhardt, 31, a professional photographer and videographer, tried using a dumb phone but had to switch back. "A smart phone is sadly necessary for me to answer clients quickly and makes the difference between confirming a gig or missing out on it." The middle path was the road for him.
The bottom line
The science backs it up, but it doesn't need to be all or nothing. You just need to be more intentional about when and how you use it. Whether that means buying a flip phone, enabling grayscale mode, or simply keeping your smartphone out of sight during work hours, the goal is the same: reclaiming your attention from the endless digital noise.
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