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I did it! (Almost) a week without the smartphone

18.4.2023

Translation: Patrik Stainbrook

For one week, I wanted to avoid using my phone. I couldn’t quite go full cold turkey, but the experiment was still a success. Find out why here.

I’m below average – and proud of it. I’m talking about the time I spend staring at my smartphone every day. I do sometimes get an admiring «Wow, how do you do it?», coupled with jealous looks. However, I don’t think much of it, after all, I only use my phone as much as I need to. And when you look at things objectively, even my below-average value is still a lot of my life spent with a device. I spend 150 to 180 minutes day in and day out on e-mails, messengers, messaging apps, games, taking pictures, YouTube, Insta and the like. The average figure, by the way, is three hours and twenty minutes. 18- to 24-year-olds top that with four hours of daily screen time.

A week without my smartphone – is it even possible?

Reason enough for a new week-long experiment. I want to manage well enough without my constant digital companion.
I allow myself a few exceptions for organisational things. After all, practically all my daily planning runs through the device. But aside from that, my smartphone shall rest this week. However, I quickly realise that this will be more difficult than I thought.

Day one: underestimating the need to grab for my phone

Even a few seconds after waking up, the first smartphone-grabbing reflex must be suppressed. Even if I don’t like to admit it to myself, the first thing I look at in the morning is always its display. What’s new, what have I missed?

Instead of a smartphone as my companion, I’m accompanied by a weird feeling all day, like I’ve forgotten something. Hopefully it doesn’t persist throughout the week. Sure, I’m used to looking at my smartphone on a regular basis. It’s reassuring, it lets me know everything is in order. My phone is on mute most of the time, that way it doesn’t get too annoying. Now I’m wondering if that’s why I look at the display more often, so as not to miss anything.

What interests me almost more than the actual screen time is the number of activations. How often do I pick up and unlock the phone? My average so far varies between 58 and 92 times – per day mind you! I often unintentionally tear myself away from what I’m doing. If I manage to narrow that down significantly, hey, that’s already progress! I allow myself five glances at the display per day. First and foremost, I actually need them to not completely enrage my friends, placating them with promised conversations next week.

Back in my hand. Constantly reaching for my smartphone is like a reflex, and it throws me off.
Source: Anna Sandner

The first day quickly teaches me that I definitely need to put my smartphone further away from me if I don’t want to keep reaching for it. I have the reflex of wanting to look at the display every now and then.
By early afternoon, I get a little used to it and stop looking for the usual distraction every few minutes. When I have to head off again, I leave it right at home. This is easier than permanent self-control.

The evening turned out quite challenging. That’s when I usually spend some time on my smartphone. Answering Whatsapp messages, checking social media, watching, listening, reading, playing a bit… one or two hours are quickly wasted that way. I spent the night without all this, instead reading a book. Very old school. However, I have to admit that I did consider limiting my attempt to working hours only, in order to be allowed to switch to my cosy smartphone distraction after work.

Day 1 summary: my smartphone-grabbing reflex is stronger than I thought, even if it got easier in the afternoon. Still 18 minutes of screen time and 12 activations; more than planned.

Day two: Ironic processing – constantly thinking about my smartphone

I’m slightly looking forward to getting through day two with as few smartphone interruptions as possible. At the same time, I realise the challenge is harder for me than I thought.
I seem to have got myself into a paradox called Ironic Processing, an effect first described by psychologist Daniel Wegner. It refers to our brain’s tendency to do the opposite of what we set out to do when we focus on avoiding something. I want to avoid my smartphone, so it’s the only thing my brain can think of. The more we try not to think about something, the more it occupies our minds. My second day only confirms this. I intentionally put my smartphone in another room and hope for improvement.

Doing a little research delivers some tips to help me along:

Distractions: I need a task that requires concentration so that my mind doesn’t wander incessantly.
Reframing: I need a new, positive perspective for my thoughts. Avoidance itself shouldn’t be in the foreground. I need to focus on my goal.

Now I have a guide that’ll hopefully make the ongoing thought spirals a little easier over the next few days.

Day 2 summary: reframing is key. I’m pleased by all the extra free time (or as much as I can manage on day two). 17 minutes of screen time, 9 activations – I’m making progress.

Day three: giving up… or not?

I’d like to say I started the day without a phone grab reflex. But that would be a lie. It doesn’t feel like that much has changed yet. I need to keep a safe distance so that I don’t constantly want to grab my permanent companion. To make matters worse, I also have to urgently take care of a few organisational school things for my son during lunch, and this communication runs exclusively through Whatsapp. In the process, I completely forget what I was trying to do for a moment and finally catch myself taking a picture of my cat lolling around on the living room shelf. What can I say, she’s just too cute.

This photo wouldn’t have been taken if I had stuck to my goals. But would that be so bad?
Source: Anna Sandner

Drat. I blew through all my phone time in the early afternoon and am already at almost an hour of screen time and 16 activations. I look for excuses, consider simply letting this relapse slide, but finally, in frustration, admit to myself that my attempt has failed. Guess I’ll have to start over next week. Even though trying until the desired result occurs isn’t really my goal. So I accept my fallibility, banish the diabolical device to the basement for the rest of the day and night, and move on.

Day 3 summary: despite all my good intentions, the first major relapse occurred. I move forward anyway, it has to be possible. 53 minutes of screen time, 16 activations.

Day four: life without a smartphone is possible – but incredibly inconvenient

Still with the previous day in mind, my phone remains completely out of reach today. Even though I wanted to allow myself short yet important breaks, such as quickly checking Maps, I preferred staying away from the seductive device altogether today.

I discover what all this entails quicker than I’d like. I’m meeting a friend at a café I’ve never been to before. Bad idea when you can’t even look for directions, nor do you have the ability to let them know you’re running late. Not to mention that I almost had to take the train without a ticket. I couldn’t quickly buy one on my smartphone as usual when jumping onto public transport.
Also, the restless feeling from day one is back with full force, and my hand keeps reaching in vain into my empty jacket pocket on the way.

In the end, everything worked out somehow, just more awkwardly. I let the train pull away and struggled with the ticket machine for 10 minutes. After some pointless searching around, I finally asked around until a nice passerby was able to show me the way to the café. And my friend waited patiently, no complaints. After all, she could pass the time quickly on her smartphone.

Day 4 summary: I can do without, but it makes life considerably more cumbersome. Were the 90s this exhausting without smartphones? 0 minutes of screen time, 0 activations.

Day five: still made it!

At this point, my smartphone has been turned off completely for about 30 hours. Long enough to make me really anxious. What if something urgent is happening and no one can reach me? Maybe I’m missing something. I can’t believe how much my phone controls me. I have to admit, I didn’t expect this. Not being able to use a smartphone obviously sucks, but my extreme attachment amazes me.

Hidden deep in a back closet in the basement, my coveted device is at least out of sight.
Source: Anna Sandner

I switch it on again and do what I originally wanted. My smartphone lies at the end of my desk most of the time, unnoticed. My grabbing reflex is kept within limits and I only briefly check my messages in the evening for my own reassurance. And lo and behold, I didn’t miss anything throughout the day, but gained quite a bit of time. However, I didn’t have to coordinate with anyone on short notice today, nor did I have to find an unfamiliar place.

Day 5 summary: there you go! After some teething problems, I’m now very happy with my smartphone usage. 16 minutes of screen time, 1 activation.

Days six and seven: do I need a wristwatch, a camera and a landline phone again now?

«It’s almost over». I think this quite a few times over the weekend. I’m well occupied over both days, the distractions help me forget my smartphone for hours. Still, the struggle does make itself felt several times over. I dig out my old wristwatch again so I don’t anger any more friends with tardiness. I’m considering whether it would be worthwhile to fit the landline phone, which has gone unused for months, with new batteries. I regret some of the snapshots I didn’t take and rummage through the basement for my old digital camera.
On Sunday evening, I finish reading the novel I started earlier in the week to fill the free time I otherwise spend on social media and mobile games.

Day 6 and 7 summary: a relaxed weekend with (almost) no digital interruptions. 21 minutes of screen time, 6 activations.

Pretty dusty, but lacking a smartphone it’s worth replacing the batteries in my old landline phone.
Source: Anna Sandner

Overall conclusion: you don’t have to go cold turkey

During my attempt, I was surprised and admittedly also a bit frightened by how difficult it was for me not to simply take a quick look at my smartphone on a regular basis. Reducing my number of activations was significantly easier than limiting time spent using the screen. But the simple move of putting my phone in another room has helped get a handle on the constant grabbing reflex.
The fact that I almost gave up completely by the middle of the week made it clear how much my smartphone is a part of my life.
But in the end, I’m happy to make my peace with it. This week has also shown me that I don’t have to completely banish the phone altogether. It makes life a lot easier, reduces stress and enables otherwise impossible things. Maps, a landline phone, wristwatch, digital camera, game console, newspaper and probably quite a few more things aren’t necessary because my smartphone is ready for all of that at all times.

In a certain way, I appreciate my constant companion more after this week. However, I make sure not to let checking my smartphone distract me any more.

Header image: Anna Sandner

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Anna Sandner

Senior Editor

Anna.Sandner@galaxus.de

Science editor and biologist. I love animals and am fascinated by plants, their abilities and everything you can do with them. That's why my favourite place is always outside - somewhere in nature, preferably in my wild garden.

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