Should I buy a dumb phone to reduce screen time?

Yes — a dumb phone can be a very effective way to reduce screen time, especially if your main problem is impulse scrolling. The main advantage is that it creates a strong practical barrier to distracting apps and notifications, so you’re less likely to check your phone on autopilot.

That said, it’s not the best choice for everyone. Switching to a basic phone usually means giving up a lot of convenience, like easy maps, mobile banking, ride-hailing apps, and some work or school authentication tools.

A good middle step is to make your current smartphone less distracting first:

1. Turn on grayscale.
2. Use a minimalist launcher or a stripped-down home screen.
3. Remove social apps and other high-dopamine apps.
4. Use Screen Time or app limits with a passcode you don’t control.

If you do buy a dumb phone, check that it works with your carrier before buying, especially if it’s an older used model. Older 2G and 3G basic phones may not work on modern cellular networks, so compatibility matters a lot.