You know the feeling. You sit down to work on something important, and within minutes, your hand is reaching for your phone. Maybe it buzzed. Maybe it didn't. Either way, you're suddenly 20 minutes deep into Instagram Reels or doomscrolling through news you'd rather not read. When you finally look up, your focus is shattered, and you can't quite remember what you were doing in the first place.
If this sounds familiar, you're not alone. The average American now spends over six hours a day staring at screens, with much of that time devoted to mindless scrolling on smartphones. I don't go a day without lamenting my "phone addiction" and vanishing attention span.
If smartphones are the problem, it tracks that the solution could be eliminating all the features that make your phone so "smart." That's why for a growing number of people, dumb phones are making a comeback. And no, it's not just nostalgia for the early 2000s clunky aesthetics. People are ditching their iPhones and Androids for basic flip phones and minimalist devices that do little more than call and text as a solution to our digital noise problem. But the question remains: Does downgrading to a dumb phone actually rescue your ability to focus, or is it just another wellness trend that sounds better in theory than in practice?
What is a dumb phone?
A dumb phone is exactly what it sounds like: a phone that handles only basic communications. Think calls and texts, maybe a rudimentary camera, but no app stores, no social media feeds, and no endless rabbit holes of content. These minimalist devices harken back to the pre-smartphone era, when phones had one primary purpose, rather than the comprehensive entertainment hubs we can't live without now.
While traditional flip phones and basic handsets fit the bill, many people today are finding creative middle ground by "bricking" their smartphones—using settings like grayscale mode, removing apps, and stripping away colorful icons to make their devices as boring and utilitarian as possible. The goal is to reduce screen time and improve concentration.
But if you're like me, the idea of giving up your phone feels like a non-starter. How would I go about my daily life without Maps, TikTok, or Candy Crush? Do dumb phones even make that big of a difference to your brain health?
What the science says
The problem of smartphones is more than just anecdotal. Studies have found that smartphone notifications—even ones you don't check—hurt cognitive performance. Interruptions force your brain to work faster at the expense of accuracy, and it takes meaningful time to fully re-enter a task after being distracted. A 2017 study published in the University of Chicago Press found that the mere presence of a smartphone can reduce cognitive capacity, a phenomenon researchers call the "brain drain" effect.
So let's say you make the switch to a dumb phone that eliminates push notifications, infinite-scroll feeds, and, well, the mere presence of a smartphone. Does you concentration come back?
The answer is yes, according to same researchers from that 2017 study. This year, they published a study of 467 participants, ages 18 to 74, who agreed to block the internet from their smartphones for just two weeks. The researchers measured three different outcomes of well-being, mood, and attention at the beginning, middle, and end of the study. 91% of participants improved their scores in at least one category, primarily in "subjective well-being." When it comes to attention specifically, the researchers write that "reducing a constant opportunity for distraction allows people to practice focusing on one activity or stimulus at a time, and increases the relative reward of focusing attention on activities other than one's phone." This points to a pattern all-too familiar to smartphone users: the cycle of instant gratification.
In this same vein, according to Dr. Shawn DuBravac, author of "Digital Destiny: How the New Age of Data Will Transform the Way We Work, Like, and Communicate," switching to a dumb phone is "really just a behavioral design hack." DuBravac says, "You're not changing your brain, you're changing your environment so your brain can do what it does best: focus."
Not everyone needs to make the complete switch, and for some people, it's simply not practical. Dr. Nidhi Gupta, a digital wellness expert with a TEDx Talk on the subject, says that switching to a dumb phone alone may not improve your concentration, but changing your lifestyle will. She points out that if you ditch your smartphone but still have a smartwatch, tablet, or laptop nearby, the distractions will simply migrate. "The brain will keep seeking dopamine from any available screen." Again, what matters is breaking the cycle of instant gratification.
Bricking your smartphone instead
Gupta advocates for a middle path: "demoting" your smartphone so it functions like a dumb phone while retaining useful features like navigation, ride-shares, and FaceTime. Her recommendations include turning on grayscale mode ("It's amazing how boring your phone becomes when it looks like an old newspaper"), deleting time-consuming apps, turning off non-essential notifications, and physically separating yourself from your phone during focused work.
I spoke with three Brooklyn-based twenty-somethings who were struggling with concentration issues and self-described phone addictions. Two of them opted to brick their smartphones rather than switching to dumb phones entirely.
Sam Schaefer, 28, found that removing color and app logos made all the difference. "It greatly reduced my screen time immediately, but more than anything, it really stopped me from mindlessly clicking on apps," he says. "Making it a black screen with letters really did take away my desire to mindlessly click."
Isa León, 26, had similar results. "Like everybody else, I'm addicted to bright colors and notifications, but now everything looks the same. When I have to take a moment to read the name of the app I get to think about what I'm doing instead of following my dopamine." Now, her screen time is down two hours. "Shows you how mindless my scrolling really was."
Michael Gebhardt, 31, a professional photographer and videographer, tried using a dumb phone but had to switch back. "A smart phone is sadly necessary for me to answer clients quickly and makes the difference between confirming a gig or missing out on it." The middle path was the road for him.
The bottom line
The consensus among experts and users alike is clear: limiting smartphone features can dramatically improve concentration. Whether you go full dumb phone, brick your existing device, or simply turn off notifications and use Do Not Disturb mode, the science shows that fewer interruptions lead to sharper focus, better memory, and lower stress.
The science backs it up, but it doesn't need to be all or nothing. You just need to be more intentional about when and how you use it. Whether that means buying a flip phone, enabling grayscale mode, or simply keeping your smartphone out of sight during work hours, the goal is the same: reclaiming your attention from the endless digital noise.
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