last updated: apr 15, 2025
this page is a resource to help you use your smartphone in a healthier way. the setup is called the modern dumbphone, where you intentionally limit certain apps and features on your smartphone to make it work for you, and not against you.
the modern dumbphone
table of contents
- what is the modern dumbphone?
- why do something like this?
- #1 delete apps
- #2 turn off notifications
- #3 optimize your browser
- #4 customize home screen
- #5 setup a schedule
- making it foolproof (optional)
- usage recommendations
- ScreenTime optimization (iOS)
- battery life optimization (iOS)
- using an apple watch as a dumb phone
- apps that don’t try to addict you
- faq
- videos
what is the modern dumbphone?
the modern dumbphone is the idea where you take your existing smartphone and dumb it down to its core features. no feeds, no notifications, no distractions.
use your phone, not have it use you.
why do something like this?
as of 2024, phone usage and screentime is at an all time high. the reason is because companies optimize for more time spent which results in an infinite scrolling feed, exploitative algorithms, and a less functional user experience.
many people have already noticed this trend and have started to use flip phones or devices like the light phone, but most of them are too limiting to use today. scanning qr codes, going to a concert or disneyland all require you to use an app or smartphone.
the best solution is to take the smartphone you already have, limit the features to make it functional yet not addicting, and ultimately take back control of your technology.
the best dumbphone is the one you already have, you just need to set up limitations to make your phone work for you and not against you.
#1 delete apps
go through your apps, and delete any non-utility apps. anything with a feed is probably worth deleting. you can still check social media through your browser (it will create some friction and you can also optimize what it looks like)
it’s recommended to delete any news, stocks, or information app.
#2 turn off notifications
turn off all non-essential notifications. this pretty much means everything except for direct messages from people you would like to be reached by instantly. not all messages need to be checked instantly, nor do most mail. I turn these off. (you have to do this manually in settings)
#3 optimize your browser
you can install extensions on your mobile browser to reduce distractions on social media sites. on iOS and Android, download SocialFocus. I also recommend UnTrap for YouTube if you intend on using YouTube on your mobile device. you can turn off thumbnails, recommended videos, comments, shorts entirely, and more.
on android, delete chrome and use firefox for extensions.
on iOS, you can install extensions on safari
you can also disable all images and videos on Safari with an app called Pacific Block
Lock your screen-time settings to prevent making changes to extensions (you can also lock social focus and untrap for youtube respectively in the extension settings)
#4 customize home screen
customize your homescreen so you only have utility apps on the home screen. consider minimizing your lockscreen too. (I have one widget there)
iOS:
- “Smile Launcher” completely free. (thanks to Ryaid)
android:
- olauncher
- unlauncher
- before launcher
#5 setup a schedule
this is the most important part that will make your smartphone into a dumb phone. by blocking certain apps during times of the day, you won’t think about checking them.
I block the browser during the entire morning and at night, which means I can’t access social media during those times. by doing this you are being intentional with your social media usage.
you can do this with screenzen on iOS + android (free).
I also recommend this app called burnout buddy on iOS (does the same thing and its free)
making it foolproof (optional)
if you find yourself unlocking the schedule you set for yourself, first try a less restrictive schedule. try only blocking it from the time you wake up until noon, then leave it unlocked.
but if you find yourself still finding ways to unlock it, there are a few ways to make it foolproof
usage recommendations
- enable monochrome mode in settings (accessibility → color filters on iOS)
- find the smallest phone you can
- highly recommend getting a mini sized phone as it makes it less likely you’ll be scrolling or using it for extended periods of time
- iPhone mini 12/13 (roughly $100-300 on ebay)
- iPhone SE 1st gen (2016)
- also recommend getting a matte screen protector
- Sony XZ1 compact
- Kyocera 902KC (works in the US)
- (iOS) scan QR codes using the scan qr code shortcut in control center
- try to not update your device (ignore system updates)
- don’t carry your phone in your front, easily accessible pocket
apple:
android:
ScreenTime optimization (iOS)
- iOS has a built in ScreenTime setting and you can do a lot with just that. would recommend having someone else set up a password or setting a random number and writing it down.
- removing the app store and safari (screentime settings)
- in screentime settings, go to content restrictions and you can turn off app store, safari, mail, even the bookstore in the books app
- I recommend turning off app store, mail, and anything else you don’t need immediately
- removing the safari app is convenient but it disables scanning QR codes
- so I would recommend just blocking safari through one of the apps above. (you can do it on a schedule
battery life optimization (iOS)
using an apple watch as a dumb phone
- it’s possible to use an apple watch as a dumb phone, it has all the most important features
- cellular connection, ability to call, send/receive messages
- maps navigation (actually works quite well)
- music/podcasts/audiobooks on the go (with airpods)
- siri for quick questions/search
- all-day battery life
- notification forwarding (from your iphone, and you can interact with those notifications (i.e. responding to discord, slack, messenger, etc)
- no feeds
- to set this up, you need to get an Apple Watch with LTE and also an iPhone to set it up.
- leave your important notifications on and it will get forwarded to your apple watch
- you can just leave your phone at home on the charger and go out with your apple watch.
- would recommend bringing a e-reader or book (I use boox palma)
- potential issues/workarounds
- no uber/lyft/rideshare app
- however, there is a phone number you can call and set up where you can call a uber via the phone 1-833-USE-UBERÂ available 4am to 10pm only though
- only available in california, florida, and arizona right now (and some other countries)
- no whatsapp/discord/line/slack app etc
- although there are no official apps for a lot of messaging services, you can still receive notifications on your watch and respond to messages, you just can’t send a message without a notification
apps that don’t try to addict you
with more apps trying to optimize for your screentime usage, it might be useful to compile a list of apps that don’t
how we feel: mood tracker (free forever) [iOS/Android]
- developed by a non-profit university, will never go paid, useful for tracking how you feel and your mood throughout the day. gives you analytics later on
strong: workout tracker (freemium) [iOS]
- really minimal barebones workout tracker. works well on apple watch too. Have been using this for over 6 years
macrofactor: macro tracker (paid) [iOS/Android]
- useful information, minimal widgets available, not bloated like myfitnesspal
obsidian: note-taking app [iOS/Android
- uses markdown (absolute best format for longevity and compatibility if you stop using it)
- you own your own data, doesn’t get uploaded to their servers, but you can sync with dropbox or iCloud
apple maps: maps [iOS]
- prefer it over google maps in the US because it doesn’t keep trying to add new features and have AI stuff going on in there
- (i still use google maps sometimes because it tends to have more updated info)
perplexity: AI search [iOS/Android]
- AI search that searches google, reddit, youtube, and gives you a summary. I find that it works better than google for a lot of things and doesn’t lead to going down rabbit holes
- problems: it recently implemented an update where there is a “tiktok style feed” in the 2nd tab. quite annoying because it was the perfect app, but at least the feed is hand curated and and not algorithmically based. there’s also only like 5 posts a day
things: to-do list [iOS] (one time payment)
- great minimal todo list app based on the GTD method
copilot: budgeting app
- has a nice UI and doesn’t seem bloated (still testing)
send me some good ones here made an updated video version with what’s on my iphone mini in 2025