Sara Kuburic, an existential psychotherapist and author known as “the Millennial Therapist” on social media, shared with her 1.7 million Instagram followers last fall that she had purchased an "old-school" flip phone to use during weekends and outside of work hours. This simple device, often referred to as a "dumb phone" nowadays, was limited to calls and texts only, with no apps, internet access, or, at least, fewer distractions.
I became overwhelmed and overstimulated, feeling obligated to always stay plugged in. Even when I didn’t need to be, it became a habit to pick up my phone and keep scrolling or answering emails. Between working online, trying to keep in touch with friends and occasionally Googling random things like ‘world record for biggest pizza’ at 2 a.m., I realized it was time to find a way to limit the time on my phone. My work-life boundaries were blurred; managing my stress became harder; I was less present in everything I did; I was wasting time (and losing sleep); and I felt disconnected from myself and others.
What Kuburic is describing is something psychologist Thijs Launspach refers to as “techno stress.” Launspach, author of Crazy Busy: Keeping Sane in a Stressful World, tells that along with the other demands of life (work, relationships, etc.), “the devices that we're using — whether they are tablets or smartphones or laptops — also give us a bit of stress.”
That’s partly due, he explains, to the dopamine hit we receive when, say, we get a text or Instagram like, or see that our favorite celebrity has shared a new post. “is what your smartphone is wired to do,” Launspach says. “These apps and these games and these social media apps are designed to impact our dopamine system. It’s incredibly addictive ... one of the consequences is that we’re always on. Even when we’re a little bit sleepy or tired or doing different things, these devices, specifically our smartphones, just demand our attention. So it's an added stressor on top of all the other things that give us stress.”
In recent years, simple and no-frills phones, also known as "dumb phones," have become a popular choice for parents who want their kids to have the advantages of a phone without being drawn into the world of social media and online games. Within the ultra-Orthodox Jewish community, "kosher phones" without web browsing capabilities have gained popularity, offering advanced technology without the distractions and temptations of smartphones. According to KosherCell, a retailer of such devices, these phones allow users to make the most of advanced technology without being pulled into the digital distractions.
In today's digital age, flip phones have gained a new following among Gen Z-ers. This generation, known for their Y2K nostalgia, appreciates the idea of disconnecting from the online world. According to Launspach, there's a noticeable trend among young adults who are seeking relief from the stress caused by constant phone usage, similar to Kuburic's perspective.
Kuburic, for one, saw a big rush of support when she announced her flip phone purchase, and as a mental health professional who herself feels overly attached to the online world, she understands why. “Most people are struggling,” she says. “We use our phones to navigate, stay in touch, date, entertain, self-soothe, etc. A lot of people feel like their life happens more inside the phone than outside of it. Social media often makes breakups harder, intensifies self-image issues and causes us to lose perspective. Phones consume so much of our time and energy, leaving very little space to be present and in the moment.”
While Kuburic still has her flip phone, it hasn’t quite been the answer to all of her techno stress prayers. For starters, the lack of convenience is an annoyance. “Using a flip phone sounds simple in theory, but it’s a complicated commitment while I’m traveling and rely on Google Maps, restaurant recommendations and Google Translate,” she says, adding that during her recent trip she just left the device at home.
And because texting on her flip phone is “so painfully slow” and cumbersome, she mostly doesn’t bother — though the silver lining is that she’s pivoted to making plans with loved ones ahead of time so a text isn’t necessary, and feels better off for it. “I became much more present when spending time with others or being alone,” she says. “In fact, I think it deepened my relationships because people had my undivided attention.”
After her Instagram post, Kuburic heard from others who had also made the dumb phone switch. Some told her that the absence of a distracting device was initially “confrontational and unnerving,” she shares. “Without the ability to deflect or disconnect by scrolling, they found it challenging to sit with themselves.” But “most people who overcame the restlessness said it was the best thing they have ever done,” she adds.
In her experience, the hardest part of using a flip phone was learning to relinquish the illusion of control, Kuburic says. “When I’m plugged in, I can jump on calls, respond to emails quickly and monitor my social media. When I’m not, it feels like I’m giving up control — the ability to act, fix and engage immediately.”
But there’s also an upside to that. “I had to remind myself that ‘not everything is an emergency’ and that ‘the world will keep spinning, even if you’re not online.’” Similarly, she says making the decision to only give her new number out to a handful of close friends and family members provided a “valuable lesson.” Says Kuburic: “I didn’t need to be constantly available for everyone.”
In today's fast-paced world, sticking to a flip phone can be quite challenging, even with the best of intentions. The fear of missing out (FOMO) and the possibility of getting lost are genuine concerns. However, taking a more drastic approach to managing technological stress could prove to be a sustainable solution for individuals struggling with self-control over their devices.
According to Launspach, it's completely normal to struggle with sticking to tech boundaries. He compares it to trying to diet while having a bag of potato chips in the pantry; sooner or later, the urge to snack or scroll will kick in. He says, "It's much easier to eat healthily when there's no bag of chips" — or in this case, a smartphone — "in your kitchen, right?"
"Relying solely on self-control and discipline to change our digital habits is an uphill battle," he explains, highlighting the intentionally addictive nature of these devices and apps. Therefore, using a basic phone may be more effective in curbing mindless scrolling because the option simply isn't available."
If you're looking for a balanced approach to using smartphones, there are some strategies to consider. For instance, you can remove addictive apps from your home screen to make them less accessible. Setting your phone to "do not disturb" mode or muting alerts and group chats can also help when you need a break. Additionally, using apps that limit your time on social media and other distracting websites can be beneficial. It's also helpful to have a support system in place, such as implementing a no-phones-in-the-bedroom policy or agreeing to put devices away when meeting friends for lunch.
Kuburic says her own tech boundaries aren’t limited to owning a dumb phone: “My rules are pretty simple: No electronics in bed, no checking emails or work texts first thing in the morning — I allow myself time to make my bed, get ready, journal or at the very least have a cup of warm water with lemon — and no scrolling or working on my computer while eating lunch or dinner.”
Source: yahoo