Now, our smartphones are gateways to constant connection and procrastination.
But what if I told you that taking a break from your phone could lead to positive changes in your life?
I know not using your phone seems unfathomable – but trust me, it’s worth it. The benefits of not using a phone far outweigh the negatives.
I personally spent three months without mine…And the results were life changing.
Ready to learn about the benefits of not using a phone? Let’s get started.
Why are phones so addictive?
If you ever feel like you can’t put your phone down, you’re not alone.
On average, adults use their phones for more than four and a half hours every day and check them nearly 60 times!
Each time we look at our phone and see a notification, we get a little hit of dopamine, which makes us feel happy.
Worse, tech companies know that and have purposefully designed products like Facebook, TikTok, and Instagram to be as addictive as possible.
Some years ago, I hit bottom. It was 3 in the morning, and I was still up, staring at my phone like an addict.
My wife went to bed hours earlier, but I stayed up for four more hours, scrolling through my phone aimlessly: Social media, news feeds, and YouTube. I had already ruined my morning the next day – I knew that.
And yet even when I put the phone down, my mind was spinning. It took me another hour just to get to sleep.
For some people, it’s even worse. Research has found that excessive phone usage can lead to things like anxiety and depression.
And the benefits changed my life…
What are the benefits of not using a phone?
Frankly, the benefits of not using a phone are indescribable. I’ve shed a HUGE amount of fear and anxiety. I sleep better. My relationship is better. I like myself more.
And the research backs it up. Here are the top benefits of not using a phone:
Improved sleep
Remember what I mentioned about not being able to sleep after using my phone?
It wasn’t just because I was hooked on scrolling. Yes, social media and playing games stimulate your brain and make relaxing difficult.
But phones mess with our physical bodies, too.
When we’re exposed to the blue light from our phone screens all day, it messes with our melatonin and makes it harder to fall and stay asleep – so put it down!
Less anxiety and stress
Having a phone means there’s immense pressure to always be available, respond to messages, and keep up with everything happening in the world. It can lead to information overload, which causes frustration and tiredness.
Plus, our self-esteem plummets when we log into social media and see other people’s “perfect lives.”
So, naturally, two of the benefits of not using a phone are lower levels of anxiety and stress.
Improved productivity and focus
Our phones are detrimental to our focus.
Even a quick peek can throw you off! But it’s not about whatever’s on the screen – checking your phone shifts your cognitive flow entirely, and it takes over 20 minutes to recover.
When I let go of my phone overnight, my distractions dropped by 70%. I finally got enough focused time to break through on some crucial projects. I instantly knew I would never go back to “always on” mode.
Better mental health
Better mental health is one of my favorite benefits of not using a phone.
Using our phones so often has trained our minds to be on high alert all the time – and that’s exhausting.
Plus, it’s no secret that social media brings us down or that our FOMO creates an unending sense of stress and anxiety.
But when you put your phone away, you can create a more positive self-image and be fully present, which will make you happier and healthier.
Improved physical health
Better physical health is one of the most overlooked benefits of not using a phone.
It’s easy to fall victim to a sedentary lifestyle when you’re addicted to your phone, which can lead to obesity, diabetes, heart disease, and more.
Not using your phone can help you avoid these things and more, including bad posture, shoulder and neck strain, and the dreaded text neck.
What’s more, using your phone strains your eyes, which can lead to vision-related problems.
Better relationships
Your phone can cause a disconnect in your relationships, even if you’re not actively using it.
Studies show that even seeing one diminishes closeness and the quality of conversation because we’re constantly wondering if we’re missing out on something.
More mindfulness
One of the best benefits of not using a phone is the increased mindfulness, which allows you to truly experience your life and what’s happening around you.
You’ll notice less stress, more well-being, and the ability to connect more authentically with your thoughts and feelings.
In other words, putting your phone down will allow you to create a deeper and more meaningful connection with your life, which boosts mental health and emotional resilience.
You know the benefits of not using a phone – but how do you stop using it? Keep reading to find out.
How to stop using your phone
When I made the decision to stop using my phone, I thought it might be hard—what if people needed to contact me?
Or, worse, what if there were no benefits of not using a phone, and I’d done all that work for nothing?
I was worried over nothing. And it was so much easier to break free of my phone than I thought it would be.
Here’s how I did it:
- Step 1: I downgraded my phone. I didn’t need my fancy iPhone (and I didn’t want to continue the payment plan). So I sent the phone back and pulled out my old rusty iPhone 5 from the kitchen drawer. My local iPhone repair man fixed it up good as new for just $75.
- Step 2: I used the phone in “Wifi Only” mode. No SIM card or data plan meant I could only use it in “wifi only” mode. Think of it like a tiny tablet. This was a critical decision that came in handy later.
- Step 3: I got a Google Voice number. Like I said, people freak out when you say you don’t have a phone number. So, I set up a Google Voice number. The funny thing was: My phone didn’t ring when someone called my number. All of the voicemails and texts just forwarded to my email.
- Step 4: I used Facebook Messenger for urgent stuff. I told everyone important to use Facebook Messenger if they needed to get in touch with me urgently. Facebook Messenger does it all, including calls, voicemail, text, images, and video.
- Step 5: I got a portable WiFi hotspot. My wife and I purchased a roaming WiFi device with a data plan (as a backup for international travel).
To this day, no one has noticed I don’t have a real phone that rings. People just leave a message, and I get it in my email. When I call back from Skype, people often comment on how much clearer the call sounds—like I’m in the same room.
If you’re not ready to give up your phone completely, that’s okay! There are other ways to get the benefits of not using a phone.
- Turn off notifications. Turn on “Do Not Disturb” to make notifications disappear. You’ll be able to stay focused more easily, especially during crucial tasks or quality time with loved ones. But make sure you tell your friends and family! If something happens, they’ll need to know how to get in touch with you.
- Keep your phone in a different physical location. Out of sight, out of mind, right? Keeping your phone in a different room will help you establish healthy boundaries when you’re spending time with loved ones, working, driving, relaxing, or sleeping.
- Delete or hide distracting apps. In addition to freeing up mental space, you’ll also have less of an urge to mindlessly scroll. You could always delete them for just a few days at a time, like during the work week, before redownloading them for a set amount of time.
- Set a timer on your phone, especially for social media apps. You’ll be more mindful of screen time and avoid excessive use, which can lead to decreased productivity and well-being. If you have an iPhone, turn Screen Time on! It will give you a detailed breakdown of how much time you spent on your phone that week, and trust me, it can be a wake-up call.
- Don’t use your phone before going to bed. Ideally, you’ll put your phone down for good about an hour or two before you head to bed. I highly recommend creating a pre-bedtime routine that tells your body that it’s time to wind down. Make sure it’s free of blue light to really promote higher-quality sleep.
For more on how to break your social media addiction (and that way, reduce the time you spend on your phone), take a look at this quick video I put together:
What’s next?
In the end, my big “aha moment” was this: the benefits of not using a phone aren’t about whether you have a phone or not. It’s about eliminating the expectation that you will be instantly available to everyone, at all times.
Sure, removing the phone is an easy way to force that conversation to happen.
But ultimately, it’s about taking ownership of the way that you allow the world to communicate with you.
If you’ve fallen out of love with your phone, maybe it’s time you joined me in creating a world of “curated access.”
