Ditching smartphones and social media for a year reduced my compulsive checking and dopamine-driven urges.

Stepping back from constant connectivity improved my real-world relationships.

Limiting news and social media exposure lowered my anxiety and social comparison.

The tradeoff is inconvenience and social disconnection.

A year ago, I deleted my social media accounts and switched to a so-called dumb phone.

I made the move because I felt like social media wasn’t making me happier. It felt like a time suck. And even when I got rid of social media, I was still tethered to my smartphone. I caught myself checking my work email at all hours of the day and scrolling through my news feed. I felt like I wasn’t in control of the media streaming into my brain, regardless of the app blockers and time limits I tried to set for myself.

What I’ve noticed after a year without social media or a phone connected to the World Wide Web is that I’m no longer tethered. I rarely check my phone, and I definitely don’t stress when it’s running low on batteries.

I Feel Physically Free from a Device

The biggest change I’ve noticed since ditching my smartphone and social media is that I’m no longer reliant on a device. I don’t constantly check my phone because it rarely has any new information for me. I probably get four text messages a day and at least half are spam.

There’s no more dopamine rush urging me to check and recheck my phone. My phone is boring. When I don’t have anything to do, I’m much more likely to sit around and do nothing than to check my phone.

I Have More Time for Other Things

With my screen........

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