How to Live Without a Smartphone (Experts Weigh In)

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Communication therapist Rebecca Tenzer, MAT, CCTP, CCATP, shares practical tips for staying off the small screen

Co-authored by Seth Hall and Elaine Heredia, BA

Last Updated: January 28, 2026 Fact Checked

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• Doing Daily Tasks Phone-Free
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• Benefits of Going Phone-Free
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• Things You Need a Phone For
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• Replacing the Habit
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• Phasing It Out
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• Video
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• Expert Interview
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• Q&A
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• Warnings

|Show more |Show less

Being without a smartphone can make you feel as if you've been cut off from friends and family. But it's actually possible to reduce your cell phone usage without cutting off the people who are most important to you. You might even improve your mental health along the way! Come with us as we share helpful strategies on how to tackle daily tasks without a cell phone, plus the benefits of going phone-free and things you may still need your phone to do. We'll also cover ways to replace your cell phone habit and how to phase your phone out of your life completely, with expert tips from therapists and a licensed clinical psychologist.

How do you live without a cell phone?

Communication therapist Rebecca Tenzer, MAT, CCTP, CCATP, suggests checking your email using a computer or a WiFi-enabled device, such as a tablet. Here are other strategies to try:

• Keep track of time by wearing a watch.
• Find your way by looking up directions in advance.
• Stay prepared by checking the weather at home.
• Carry a digital camera so you don't miss any great photo opps.
• Bring something to do—a book, a journal, or knitting—to alleviate boredom.

Steps

Section 1 of 5:

How to Do Daily Tasks Without a Smartphone

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   Use Google Voice for taking phone calls and answering texts. Google Voice is a free service that allows you to view and send text messages and take phone calls on a computer. All you have to do to set up Google Voice is sign up for a free Gmail account, and Google will assign you a phone number. This forces you to commit to communicating via a computer and avoid using your cell phone.

   Meet the wikiHow Experts

   Rebecca Tenzer, MAT, CCTP, CCATP, is a communication therapist with over 18 years of experience. She specializes in treating anxiety, depression, panic, and more.

   Lauren Urban, LCSW, is a licensed psychotherapist with over 16 years of therapy experience. She specializes in working with the LGBTQIA community and with clients in recovery.

   Desiree Panlilio is a teen life coach with over 3 years of experience. She specializes in helping teens and young adults define roles, set goals, and create their life paths.

   Chloe Carmichael, PhD, is a licensed clinical psychologist with over 12 years of experience. She specializes in relationship issues, stress management, self-esteem, and career coaching.
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   Check your email during working hours on a non-smartphone device. If possible, limit yourself to reading and replying to emails during working or school hours (e.g., 8 AM-5 PM). Whenever you check your email, Tenzer suggests using computers or Wi-Fi-enabled devices like tablets. This will help you break the habit of reaching for your cellphone.

   • Tell your boss, coworkers, or fellow students that if they contact you outside those hours, they can expect a reply the next morning.
   • This strategy also helps create boundaries between your work/school life and your home life!
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   Use a watch to tell time. It's simple but effective to invest in a wristwatch to tell time throughout the day. Using a watch means you won't have to look at your phone to check the time, which can lead to checking notifications or scrolling through time-sucking apps.

   • Look for a watch that also keeps track of the date, so you can tell what day it is without relying on your phone.
   • Use your watch or a digital alarm clock to wake up on time rather than your phone's alarm.
   • Alternatively, find clocks while you are out and about. Many stores and banks display the time, date, and temperature. If all else fails, ask someone for the time or date if you really need to know.
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   Set kitchen timers to keep yourself on task. Did you just put cookies in the oven? If you don't keep track of how long they've been in there, they'll probably burn! If you don't want to use your smartphone for the job, a simple kitchen timer will do it just as well. Buy two or three timers, so you can time yourself for other tasks, as well, like working, studying, or taking breaks.
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   Look up directions ahead of time and write them down. If you're going somewhere new, use a computer to look up directions ahead of time instead of opening your Google Maps or Apple Maps app. Memorize the directions or write them down on a notepad, making note of any landmarks you need to look for. If you get turned around, don't be afraid to ask someone for help to point you in the right direction.

   • For longer road trips, consider investing in a GPS if you're worried about getting lost.
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   Check the weather on the TV or your computer before going out. Watch the news or the Weather Channel to see the forecast for the upcoming days rather than checking the weather app on your phone. If there's a chance of rain or cold weather, make sure to layer up and bring an umbrella with you.
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   Make plans for meetings in advance. While it can be convenient to text someone and arrange plans within minutes, it also ties you to your phone. Instead, get in the habit of making plans at least a day or so in advance. Call up friends to invite them to meet up and make work-related meeting plans over email. Then, you won't need to rely on texting or instant messaging in the moment.

   • Letting people know that you won't have a phone with you when you meet up can also prompt them to pay extra attention to where you are meeting and show up on time.
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   Bring a camera with you if you want to take photos. One of the benefits of owning a smartphone is having a high-quality camera with you at all times. However, if you want to depend less on your smartphone, consider investing in a digital camera instead. Many small point-and-shoot digital cameras are only slightly thicker than a smartphone. Alternatively, you can go for a DSLR and invest some time and effort into developing your photography skills.

   • Ask yourself if you really need a camera before leaving home. If you're just going out for a meal or running to the store, you probably don't need to bring one with you, and you'll save space in your pockets, bag, or purse.
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   Do banking through the website or in person. Instead of logging into a banking app on your phone, use a computer (or borrow someone else's) to access your personal bank account on the internet. From there, you can check your balance, transfer between accounts, and see recent transactions. If you want to eliminate all screens, though, go to your bank in person a couple of times a week to check on things. You can also get a checkbook and balance it daily, so you can keep track of how much money is in your account without using any electronic device!

   • Call your bank and request to receive paper statements in the mail, so you can look over your spending and deposits for the last month.
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    Pay bills using your computer or set up automatic payments. These days, many of our bills—even internet and mortgage payments—are payable through an app. But in most cases, you can still pay directly through the provider's website, which you can easily access on a computer you own or one you borrow at the library. Many companies also allow you to set up automatic payments, so all you have to do is make sure the money is in your bank account.
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    Carry a book with you to have something to do. If you're worried about being bored while you commute, wait in lines, or simply have a few minutes with nothing to do, bring a book or an e-reader with you. You'll always have something to do that never runs out of battery power.

    • You can also carry a small sketchbook or journal and pencil with you, or pack a crafty hobby such as knitting or crocheting. Alternatively, try simply existing in the moment without doing anything whenever you have a few minutes to spare.
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Section 2 of 5:

Benefits of Living Without a Smartphone

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   You may feel less anxious and depressed. "Too much social media" and screen time, says licensed clinical psychologist Chloe Carmichael, PhD, "has been associated with increases in depression and anxiety." The longer break you take from your phone, the more you may find your mood lifting.
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   You may feel more focused and productive. According to licensed psychotherapist Lauren Urban, LCSW, social media consumption can cause "loss of productivity and difficulty completing tasks." When you free yourself from your phone and stop checking your social media apps, you might discover that getting things done and staying focused is much easier.
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   Your in-person relationships may get stronger. "While technology is valuable for communication," says Tenzer, "in-person interactions are essential for building deep and meaningful friendships." With your phone no longer the main focus of your attention, you can spend more time talking to friends and family face-to-face. Then your social life will feel real and meaningful instead of virtual and shallow.
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Section 3 of 5:

Things You May Still Need a Smartphone to Do

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   To use 2-factor authentication to log into websites. Different websites, like Gmail, use 2-factor authentication when you log into your account to double-check you are who you say you are. Typically, this involves entering your password, then typing in a confirmation code you received by text or email. If you don't have your phone on you, this process can take longer and be more frustrating. It's easier to just do it on your mobile device.

   • Some websites will also not accept any other type of authentication besides your password and a text or a phone call.
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   To respond to important phone calls. Another scenario where you'll need your cell phone is if your bank, mortgage lender, contractor, or another important person calls or texts you. For example, your bank might text or call you about a potentially fraudulent transaction. In such a case, it's vital you respond as quickly as possible, and the quickest way to respond is by using your cell phone.
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   To book Lyft or Uber rides. If you're somewhere without a ride and need one fast, Uber and Lyft are usually your best bet. Technically, you can use their websites, but when you're in a hurry, the apps are more convenient. Plus, it's easier to verify and communicate with the drivers using your smartphone.

   • The good news is that if you don't travel very often, and you have your own vehicle to drive while you're at home, you may not need this option very often!
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   To show tickets to get into an event. Some events sell e-tickets only. While you can technically print them off, that's an extra step that not everyone can do. You may not have a printer, for example, so you would have to borrow a friend's or go to the library, just to print off tickets that are already easily accessible on your phone.
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Section 4 of 5:

Ways to Replace Your Cell Phone Habit

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   Replace your cell phone with other physical objects. Carry a portable music player, notepad, book, or similar object to take the place of your cell phone. This can be helpful if you are familiar with the weight or feel of the cell phone in your purse or pocket, or if you used your cell phone for purposes such as taking notes.

   • This can also be helpful if you want to replace a cell phone addiction with another habit. If you want to read more, try bringing a book with you instead of your phone.
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   Use the time you used to spend on your phone for other activities. "Fill your life with things that don't revolve around the screen," says Dr. Carmichael. Try reading, cooking, or cleaning, "or just really finding and thinking about things that you can do, that don't involve a screen."

   • For example, if your daily ritual was playing games on your phone or texting during your lunch hour, then read a book or magazine, or listen to music instead.
   • You can also ask a coworker or classmate to join you for lunch or a coffee.
   • Look for self-improvement activities you've been putting off, such as going to the gym, educating yourself, or spending more time with your family.
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   Sign up for a class to commit to a phone-free evening. Doing something like pottery, dance, or learning an instrument one evening a night can help you cut down on screen time and learn a new skill. You won't be able to reach for your phone for an hour or more.

   • Doing something with your hands can help ease the anxiety of not having a phone in front of you.
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   Make specific, phone-free plans for the weekend. If you don't have any specific plans, it can be tempting to sit and scroll through social media. Instead, plan to do something like go for a hike, attend a concert, stroll through a museum, or simply catch up with friends.

   • If you plan to hang out with friends, try leaving your phones face down in the center of the table. Whoever reaches for their phone first has to pick up the tab for coffee, lunch, or drinks.
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Section 5 of 5:

How to Phase Your Phone Out of Your Life

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   Inform your contacts about your new system for getting in touch. This can prevent your acquaintances from becoming frustrated, angry, or perplexed when they are unable to reach you, and can also prevent your loved ones from worrying about your well-being. Provide your acquaintances with information regarding the best methods for reaching you, whether it be at your email address or a landline telephone.

   • Do the same for people you interact with mostly on apps like Facebook or X. "Tell people that you really love and want to talk to… that you’re taking a break from social media," suggests Urban. "Ask them to reach out to you in other ways, to help replace the social aspect of social media."
   • Be specific when you tell people how to contact you. For example, tell them if you will only be available during specific hours, or if you won't be able to receive text messages anymore.
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   Remove personalized features from your phone. The more you personalize your phone, the more you will see it as an extension of yourself. This makes it harder to separate yourself from your phone and can even cause separation anxiety when you leave your phone behind.

   • Set your wallpaper and background to a generic, dull image.
   • Stop using your phone to track personal data, such as the steps you take in a day or the foods you eat.
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   Delete the most distracting apps on your phone. What apps do you find yourself checking over and over again? Do you constantly open up your Internet browser to look things up? Delete those apps so that you aren't tempted to open them up and mindlessly scroll or waste time. If you really need to check on something, such as your email, use a computer.

   • Some phones have a feature that allows you to see which apps you spend your time on. Take a look at that information to see exactly how much time you spend on your phone.
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   Use airplane mode or "do not disturb" to limit distractions for a block of time. Choose a period of time when you don't want to look at your phone at all, such as when you're concentrating on a project, studying, or spending time with loved ones. If you don't want to use your phone at all, try putting it on airplane mode so that you won't be able to connect to the internet, or even turn it off. If you simply don't want to be distracted by incoming messages, try using "do not disturb" mode.

   • Start with a limited amount of time, like an hour, when you'll disconnect. Work up to longer blocks of time once you get used to it.
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   Practice leaving your phone in another room. "Let's put a 30-minute alarm on your phone and go put the phone in another room," says teen life coach Desiree Panlilio. "For those 30 minutes that you're not on that phone, you're doing homework uninterrupted. Or if you have no homework, you're reading, you're drawing, you're sitting there looking out your bedroom window, or… doing anything but being on your phone."

   • Once you're comfortable leaving your phone in another room for 30 minutes, increase the time until you find yourself not thinking about your phone at all.
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   Start using your cell phone only to make calls. Once you get rid of the most distracting features of your phone, you can start using it for its original purpose: making calls. To help with this, you can try turning off notifications for any remaining apps you have.

   • For example, use the phone to make doctor's or business appointments, or use the phone to make plans with friends and family to spend time with them in person.
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   Try leaving your phone at home during outings. Start small. If you're making a quick trip to the grocery store or another short errand, leave your phone at home. Once you get used to leaving your phone at home for short outings, try leaving your phone at home for a whole day.

   • By breaking the habit of automatically grabbing your phone when you go out, you can start to ask yourself if you really need it before leaving the house.
   • If you have parents, children, or elderly people you're caring for, who might need to get in touch with you at a moment's notice, take your phone with you wherever you go.
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   Keep a simple phone on hand for emergencies. Consider keeping a small flip phone with you in case of emergencies. "You can get prepaid phones anywhere," says outdoorsman and survival expert Anthony Porter, "and that's a really good way to contact people when Wi-Fi's down or if the internet's down." If even a flip phone is a no-go, come up with a plan for when you really need to get in contact with someone, such as using a landline or using another device with WiFito send an email.

   • By law, most regions allow cell phones to dial emergency services free of charge, even if the cell phone does not currently have service with a wireless provider.
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• Question

  How can I stay off my phone if I get loads of messages from friends?

  

  Community Answer

  Just text them a quick reply letting them know you're about to turn your phone off. Then, turn your phone off and don't worry about your messages. You can always reply in more detail or meet up in person later.

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  Thank you for your feedback.
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• Question

  How can I convince my parents to get me a phone?

  

  Community Answer

  Bring it up with them every once in a while, but don't nag them about it. Go out of your way to get good grades, do your chores without asking, and generally try to make life easier for them. If you keep this up, they'll be looking for a way to reward you. Bring up the phone again.

  Thanks! We're glad this was helpful.
  Thank you for your feedback.
  If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow

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• Question

  Why are cell phones not allowed at school?

  

  Community Answer

  1. Phones can and do get stolen. 2. Phones can be used to cheat on tests. 3. Phones can distract you from paying attention in class.

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  Thank you for your feedback.
  If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow

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Warnings

• Phone and internet addictions can cause real harm. If you notice that you aren't able to interact with people face-to-face, you use your phone to distract yourself from real life, or you have severe anxiety when you leave your phone behind, seek counseling.
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