I have got a dumbphone and I love it

I knew it would be good, but I didn't know it would be THIS good

Last week, I got a dumb phone for my birthday, and the impact has been enormous.

To be clear: I do still have a smartphone but am using it like a work computer: during select hours in the working day, then turning it off and putting it away at evenings and weekends.

This weekend in particular I really noticed that not having a smartphone in my pocket came as a huge relief. My wife and eldest daughter were away, so it was just me and my 19-month-old youngest.

I took her to the swings, for walks in her buggy and to her favourite coffee shop where she is free to roam with wild abandon. I had absolutely nothing on me that could distract me even slightly, and so was completely present for her - and it was joyous.

I realised that just having a smartphone in my pocket has an impact, even if I am not using it. It’s like my brain knows it’s there, and so there is a subtle background unease. That was something I only noticed when I cut the cord.

With that possibility completely removed, I could actually feel my brain gently settling like a snow globe quicker and more deeply. It reminded me of a quote from Paul Dolan, author of Happiness by Design, who said on my podcast:

‘Your willpower is weak, but your design power is strong’.

This is definitely true of me. I’m the last in our house to order unhealthy food, but if there is cake or chocolate knocking around, I’ll devour it. Similarly, by not continually having a smartphone to hand, I am proactively designing a healthier way for me to live.

I can clearly see how the incessant micro-distractions hugely counteract my efforts to be present. I meditate most days, partly because I enjoy the stillness but also to train my attention and ability to focus.

But even if I do meditate 30 minutes daily, spending the rest of the time being somewhat distracted by the various dopamine fuelled temptations lurking on a smartphone is utterly counter productive. It is like training hard in the gym only to eat McDonalds for breakfast, lunch and dinner.

I also happened to watch most of the Channel Four documentary Swiped: The School That Banned Smartphones last night. It was horrific. The focus is on the impact on the kids (90% of UK’s 11 year-olds own a smartphone), but it was abundantly clear the teachers, parents and presenters were addicted too.

I find this phenomenon so unpleasant. Wherever I look, from the school gates to train platforms, everyone seems to be utterly transfixed by the small screen in the palm of their hands. Since getting my dumbphone, I have actually started to feel angry about the broader situation and its effects.

I don’t want to be one of those parents who says, ‘do as I say, not as I do’. Having this dumbphone is already having positive effects on my own wellbeing, but I’m also very conscious of the example I will be setting for our children. My wife has already started talking about following me, as have a few people in my broader network.

When it comes to social media platforms like TikTok and Instagram, the latter which I use to promote my work, I am deeply conflicted. How can I post reels knowing full well I am contributing to an algorithmic approach that is massively harming people’s mental health? I am very seriously considering stopping posting on insta for that very reason.

I’m not saying my approach is for everyone, but I hate being a slave to a smartphone, with people saying ‘these devices are here to stay so you better get used to it’. That may well be so, in which case I’m taking charge of how I use mine. I want to use it, not have it use me.

Just to re-emphasise, as some people seem to struggle to get their head round this for some reason: I still have a smartphone. But by having a dumbphone, I don’t need to have it with me all the time, and am still completely contactable for my family and friends.

My dumbphone/ smartphone mix approach isn’t perfect but I am so pleased to have found a way to take back some power from these devices. As Johann Hari says in today’s podcast episode - we need to remember that when it comes to social media, we are the product.

I’d love to hear your thoughts. Did you watch the C4 doc swiped? Smartphones are causing untold harm in my views, and not just to kids. We can’t go on as we are, can we? Would you consider getting a dumbphone like I have?

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