📱 dumbphone

set up the modern dumb phone to reduce screentime by 80%

what is the modern dumb phone?

Take your existing smartphone and remove all the addictive features — while keeping the core functionality you actually need. No need to buy an expensive flip phone or a Light Phone.

why do something like this?

Average screen time keeps climbing every year. The problem isn’t your phone — it’s the feeds, notifications, and infinite scroll loops designed to keep you hooked. Instead of ditching your smartphone entirely (which is impractical for modern life — QR codes, venue apps, ride-sharing), you strategically limit it.

the 5 steps

#1 — delete apps

Remove every non-utility app from your phone, especially anything with a feed: social media, news, stocks, Reddit, etc. Social media stays accessible through your browser, which creates beneficial friction.

#2 — turn off notifications

Go into Settings and disable all non-essential notifications. The only things that should buzz your phone are direct messages from priority contacts. Everything else is noise.

#3 — optimize your browser

Install mobile extensions that strip distractions:

  • SocialFocus (iOS/Android) — reduces social media distractions
  • UnTrap for YouTube (iOS/Android) — removes recommendations, shorts, comments, thumbnails
  • Pacific Block (iOS) — disables images and videos on Safari
  • Firefox (Android) — preferred over Chrome for extension support

Lock your Screen Time settings to prevent changes.

#4 — customize home screen

Minimize your lock screen and home screen to show only utility apps.

iOS launcher options:

  • Smile Launcher (free)

Android launcher options:

  • OLauncher
  • UnLauncher
  • Before Launcher
iOS setup (wip)

Use Focus modes and Screen Time restrictions to minimize your home screen to a single page with only essential apps.

Android setup

Install one of the minimal launchers above from the Play Store. Configure it to show only the apps you need daily (phone, messages, maps, camera).

#5 — set up a schedule

This is the most critical step. Block browser access during mornings and evenings to prevent habitual checking.

Tools:

  • ScreenZen (iOS/Android, free) — schedule app blocking
  • Burnout Buddy (iOS, free) — simple blocking schedules

making it foolproof (optional)

If you find yourself consistently overriding restrictions, add extra safeguards. Start with less restrictive schedules (e.g. blocking until noon only) and escalate from there. The goal is to make checking your phone a conscious choice, not a reflex.

additional tips

  • Enable monochrome mode (Accessibility → Color Filters on iOS)
  • Use the smallest available phone model
  • Apply a matte screen protector to make the screen less appealing
  • Use the Control Center QR code scanner shortcut instead of a dedicated app
  • Keep your phone in your back pocket for reduced accessibility
  • Ignore system update notifications — they can reset your restrictions

iPhone:

  • iPhone 12/13 Mini (~$100–300 secondhand)
  • iPhone SE (1st gen, 2016)

Android:

  • Sony XZ1 Compact
  • Kyocera 902KC

screen time settings (iOS)

iOS Screen Time controls enable significant customization. Consider having someone else set a random password so you can’t override it.

Content restrictions available:

  • Remove App Store
  • Remove Safari
  • Remove Mail
  • Remove Bookstore

Recommended: disable App Store and Mail, and block Safari through the scheduling apps instead.

battery life optimization

I find that I can often get away with not charging my phone at night because I don't use it much. If you would like to do this there are a few settings you might want to change

Since you’ll be using your phone much less, battery life improves dramatically. Consider turning off background app refresh, reducing screen brightness, and enabling Low Power Mode by default. Many people find they only need to charge every other day.

apple watch as a dumb phone

An LTE-connected Apple Watch can function as a standalone device:

  • ✅ Calling and messaging
  • ✅ Navigation (Apple Maps)
  • ✅ Music and podcasts via AirPods
  • ✅ Siri access
  • ✅ All-day battery
  • ❌ No feed-based apps

Setup: iPhone (for initial config) + LTE Apple Watch. Leave the iPhone at home.

Workarounds:

  • Ride-sharing: Call 1-833-USE-UBER (available 4am–10pm in CA, FL, AZ)
  • Messaging: You can receive and respond to notifications, but cannot initiate new conversations without them

apps that don’t optimize for addiction

  • How We Feel — mood tracker (free, university-backed, iOS/Android)
  • Strong — workout tracker (freemium, minimal design, Apple Watch compatible)
  • MacroFactor — macro tracking (paid, uncluttered interface, iOS/Android)
  • Obsidian — markdown note-taking (local storage, privacy-focused, iOS/Android)
  • Apple Maps — simpler and less distracting than Google Maps
  • Perplexity — AI search that summarizes results (iOS/Android)
  • Things — GTD to-do app (one-time purchase, iOS)
  • Copilot — budgeting app with clean interface

frequently asked questions

Why block apps on a schedule? Why not just delete them entirely?

Scheduling provides flexibility for intentional use. The feed can still serve you valuable content — using it less actually makes the algorithm pickier about showing you the best stuff. Complete deletion feels extreme and often leads to reinstalling.

Why not set a daily limit to block apps?

Daily limits don’t prevent habitual checking. You’ll still pick up your phone first thing in the morning and burn through your limit. Scheduling forces structure — you simply can’t access distracting apps during blocked hours.

Why not use a real dumb phone?

Modern life requires smartphone functionality: QR codes for restaurants, boarding passes, ride-sharing apps, venue-specific apps, two-factor authentication. A real dumb phone creates more problems than it solves. The modern dumb phone approach gives you the focus benefits without the inconvenience.

Now what do I do with all this time?

That’s the fun part. You’ll rediscover offline activities you forgot you enjoyed — reading, cooking, walking, conversations without distractions. The boredom is temporary; what replaces it is usually better than what you were scrolling through.

"YoU jUsT nEeD mOrE wiLLpoWeR n disCipLine bRo"

Willpower is a finite resource. These apps are designed by teams of engineers to be as addictive as possible. Relying on discipline alone is like trying to diet while living in a candy store. Structural changes beat motivation every time.

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