Consider a dumbphone or tethered device to end always‑on temptation

A smartphone is a Swiss Army knife you carry everywhere, which is exactly why it steals your attention. One radical, practical option is to simplify the device itself. A basic phone or a tethered minimalist device handles calls and simple texts but leaves out the feed machine. For many, the first week feels odd—your hand reaches for features that aren’t there. Then something loosens, like a knot in your shoulders.

There are levels. Some people adopt a simple phone full‑time. Others keep a tiny call‑only device for evenings and weekends while the smartphone stays at home. A teacher I worked with set up call forwarding after 6 p.m. and left her smartphone in the kitchen. She read three novels in a month and started a Sunday dinner with neighbors. “Honestly, I didn’t realize how jumpy I felt until it stopped,” she said.

Solve logistics up front. Print directions, keep a small calendar card, and set true emergency contacts to bypass Do Not Disturb. Plan replacements, too—walks, books, craft nights—so the benefits show up right away. I might be wrong, but by day ten you’ll notice you look up more and your sleep comes easier.

This works by removing constant cue exposure. Without the ever‑present portal to feeds and notifications, the habit loop of trigger‑scroll‑reward breaks down. Decision fatigue drops, and your attention returns to the room you’re in. Even part‑time use, like evenings or weekends, can change the feel of your days.

Pick a simplification level that fits your life—a basic phone, a tethered device for calls, or just leaving your smartphone at home during certain blocks. Handle logistics ahead of time with printed directions, a pocket calendar, and emergency exceptions. Plan two or three high‑value activities to fill the space so the upside shows up fast. After fourteen days, evaluate how you felt and decide whether to keep it, tweak it, or use it part‑time. Try your first light‑phone evening this week.