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What is it?
A dumb phone is a basic phone that has simple functions, like calling and texting, with no apps, email, or internet searching capabilities. Most of them are designed for digital detox and living a simpler life.
I had wanted one for about 10 months, and it took me 8 of those 10 months to actually make the switch. I am so glad I did.
I’d love to share a little bit about how switching to a dumb phone helped me save my sanity, something I honestly didn’t even know needed saving. Now that I’ve made the switch and watch people’s reactions when I tell them about it or when I show them the phone, I’m realizing that getting the word out about this is probably pretty important.
Now that I’m outside the congestion, the constant barrage of information, and the continual screen so much, I can see with much more clarity what the effects were on me and are on other people.
How People Usually Respond
When I tell friends, or people in general, about my dumb phone, there are two common responses.
The first response is: “Oh, I could never do that because…” Fill in the blank. I have a business. I really need this one specific app. I have to be able to reach so-and-so whenever I want. I need access to my email for blah blah blah. I know them all because I ran through all these reasons for months before making the switch.
The second response is: “Oh, I’m not that addicted to my phone.”
This one has been harder to witness. There’s honestly been a bit of sadness in having stepped out of the smartphone matrix and observing some of my loved ones and how hooked they are to their phones. I didn’t think I was that addicted either.
How I Made the Switch
Ten months ago, I got the hankering. I did the research, found one I really liked, and got on a waitlist. It took two months to arrive. Then I took another six months to make the switch.
I had that much resistance and fear!
I genuinely felt I needed to prepare, and in hindsight, I probably did need that time to prepare for the emotional backlash I experienced in the beginning. When I finally made the switch on November 1st, 2025, the first 10 days were really, really, really trying.
I felt more despair than I’ve ever felt in my entire life. It was full-on withdrawal.
When I share this part, people often respond with either compassion or some version of, “Oh, you must have been really addicted to your phone.”
Here’s the thing: in terms of hours per week, I used my smartphone far less than most people I know. I could easily leave my phone for hours, an entire day, or a weekend if my kiddos were close by.
And still, the addiction was so real. I found myself petrified to go to new places, as it meant trusting the GPS in my car! That was a big hang-up for me! I had massive FOMO; would I miss out on invitations or important pictures and links coming through text chains? Those first 10 days, I also mourned social media. On a laptop, it just wasn’t the same dopamine hit. I also had to learn to sit with the awkward in so many public situations because I no longer had my phone to pull out, convincing myself I was doing serious business on it.
It had been 15 years on a smartphone. Fifteen years of swiping for instant satisfaction. Fifteen years of using it to cope, to avoid emotional discomfort, to distract from inner disturbance. So yes, the withdrawal was real. Surprisingly enough, after those first 10 days, nearly all the complicated feelings went away, and I was like a new woman.
Five Incredible Benefits of Switching to a Dumb Phone
There have been many positive changes that have been incredible for my mental health. Here are five of the biggest ones:
1. My Community Has Deepened
Both the frequency and quality of time I spend with friends and family have increased. I feel far more present when we’re together. I’m also hosting and organizing more in-person gatherings than I ever did before. I also talk on the phone more, having lengthy conversations, but also quick check-ins or questions, which have been really lovely for connection.
2. My Anxiety Has Plummeted
I hardly feel anxious anymore. And when I do, it’s usually a helpful signal, like a little, annoying warning bell going off about something I’ve let slide that needs attention. This is different from the nearly constant low-level baseline anxiety I lived with while using a smartphone. I really didn’t even know how much it was there because it was my norm.
3. My Sleep Has Improved
I fall asleep earlier and wake earlier. I often wake up without an alarm now, which is completely new for me. My sleep feels more natural and regulated.
4. My Eating Patterns Are More Regular
I cook more for myself, eat more consistently, and feel more attuned to my hunger cues. This might sound far-fetched to connect to a phone switch, but with a calmer nervous system, my digestion feels steadier, and my eating routines more aligned.
5. I Feel More Grounded
This one is visceral. I feel more connected to my body, to my feet on the ground, my legs, my pelvis. I feel more present, more embodied, and more able to connect to love.
Final Thoughts
This started as a one-month experiment, and now, at month two, I can confidently say: I’m not going back. This so-called “dumb phone” has brought an incredible amount of goodness into my life.
So, for what it’s worth, if you start hearing the call to make the switch, I’m cheering you on over here to answer it!
~
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