I Swapped My iPhone for a Flip Phone—Here’s What It Did for My Focus

Table of ContentsView AllTable of ContentsSwitching to a Flip PhoneCreates Healthy Boundaries With TechnologyImproves Sleep and Mindfulness

Table of ContentsView All

View All

Table of Contents

Switching to a Flip Phone

Creates Healthy Boundaries With Technology

Improves Sleep and Mindfulness

I don’t have asmartphone 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, Iactuallydid it.

The Stress of Constantly Checking Your Phone

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 Icouldaccess—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 textinglessbecause 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’tmultitaskduring calls like I typically do with my iPhone. As a result, I wasmore present during phone conversationsbecause 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 mysense 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.

How Mindful Scrolling Affected My Mental Health

I developedFOMOon 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 towardsocial media addiction.

“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 psychotherapistGary Tuckerexplains. “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 psychologistDr. 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.”

Is Social Media Giving You Brainrot?

A Dumbphone Helped My Sleep and Mindfulness

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 formindful activitieslike 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 mysleep qualityoverall.

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 LineIt’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 doingshort-term digital detoxeson a more frequent basis.

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 doingshort-term digital detoxeson 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.

The Social Media and Mental Health Connection

2 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Alabri A.Fear of missing out (Fomo): the effects of the need to belong, perceived centrality, and fear of social exclusion. Yan Z, ed.Human Behavior and Emerging Technologies. 2022;2022:1-12. doi:10.1155/2022/4824256Hunt MG, Marx R, Lipson C, Young J.No more fomo: limiting social media decreases loneliness and depression.Journal of Social and Clinical Psychology. 2018;37(10):751-768. doi:10.1521/jscp.2018.37.10.751

2 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Alabri A.Fear of missing out (Fomo): the effects of the need to belong, perceived centrality, and fear of social exclusion. Yan Z, ed.Human Behavior and Emerging Technologies. 2022;2022:1-12. doi:10.1155/2022/4824256Hunt MG, Marx R, Lipson C, Young J.No more fomo: limiting social media decreases loneliness and depression.Journal of Social and Clinical Psychology. 2018;37(10):751-768. doi:10.1521/jscp.2018.37.10.751

Alabri A.Fear of missing out (Fomo): the effects of the need to belong, perceived centrality, and fear of social exclusion. Yan Z, ed.Human Behavior and Emerging Technologies. 2022;2022:1-12. doi:10.1155/2022/4824256Hunt MG, Marx R, Lipson C, Young J.No more fomo: limiting social media decreases loneliness and depression.Journal of Social and Clinical Psychology. 2018;37(10):751-768. doi:10.1521/jscp.2018.37.10.751

Hunt MG, Marx R, Lipson C, Young J.No more fomo: limiting social media decreases loneliness and depression.Journal of Social and Clinical Psychology. 2018;37(10):751-768. doi:10.1521/jscp.2018.37.10.751

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What It Was Like Changing Back Over to a Flip Phone#

I Had No Urge to Scroll or Text#

I Developed More Human Connection and Productivity#

How Mindful Scrolling Affected My Mental Health#

A Dumbphone Helped My Sleep and Mindfulness#

Final Thoughts#

The Bottom Line#