TLDR
Most people abandon the dumbphone experiment for one of two reasons: essential tools stop working, or social life becomes too difficult to maintain.
Dumb touchscreen phones vs iOS Screen Time vs Digital Wellbeing vs Brick: compared according to reddit users
Gets in the way when you need it 1 = Didn't notice · 2 = Mildly annoying · 3 = Noticeable · 4 = Frustrating · 5 = Made me want to quit
Reduction strength 1 = No real change (~0-10%) · 2 = Slight decrease (~10-30%) · 3 = Moderate decrease (~30-60%) · 4 = Large decrease (~60-90%) · 5 = Total reduction (100%)
The Unscroll hypothesis (dotted circle): Unscroll is new and doesn't have independent Reddit data yet. Read more on the transparency of this research and the weaknesses of this approach below.
How these scores are chosen
Both axes are 1-5 scores averaged from real Reddit users' answers to a fixed-choice question — see the answer-dictionary legend for exactly what each answer means. Hover any point for how many people are behind each score, and a verbatim quote from the median-scoring one of them. 874 unique Reddit users are behind the scores; the per-tool counts add up to more because some people discussed more than one tool.
15 of 16 solutions here have both axes directly measured from real Reddit users. Unscroll's dotted circle is a hypothesis rather than a Reddit measurement (see the note above).
The quote shown for each axis is the median-scoring user of everyone found for that solution, not the most quotable one, so it represents the score rather than the extreme. Axes with a borrowed or manually seeded score have no quote, by design.
Gets in the way (X)
Gets in the way — how much the tool disrupted the user in the moment (a blend of how often and how intensely it did, judged as a single gut-feel answer rather than two separate scores, since either factor alone can dominate the felt experience)
Reduction strength (Y)
Reduction strength — impact on scrolling screen time
Show all 16 tools and their evidence
The rare person who can give up a smartphone entirely.
"the hardest part for me has been everyone else in the world. … statements such as "how am i supposed to get ahold of you?"...."what if there's an emergency?", etc. … you will feel out of place."
"I actually didn't have a smart phone my first 3 years in Accounting. I did have to buy a tablet for an authenticator app to log into work since I WFH, but otherwise it was never an issue."
People who want a set break, like a weekend or a week, rather than a permanent change.
"The first day was the most relaxing I'd had in a long time. Time dilated and I felt like one day was 48 hours instead of 24… Around this day everything became way easier: the frequency of randomly picking up my phone to check it reduced greatly."
"I managed to almost complete the challenge but I lost my job and needed a place to vent so I redownloaded reddit. […] I’m so glad I did the detox. I rediscovered my love for art and started reading again."
People willing to carry a classic feature phone for calls and texts and give up smartphone apps.
"I bought one a few weeks ago. My thoughts… Pros: light/slim… looks cool… cheap. Cons: had issue with phone calls dropping… sent texts would be sent, but i couldn’t see them on my screen… battery barely lasted a day."
"I use the tracfone version of it (2760), and the browser is SO laggy and barely loads a lot of sites... I got mine to break my doomscrolling addiction, and it’s genuinely helped so much. I can barely even load reddit on it."
People ready to go cold turkey on specific apps, who can still use the browser version when they truly need it.
"The best thing I ever did was delete the Instagram app and start using the instagram.com mobile site. It still gives me the dopamine hit and I’m still up to date but because the mobile version is a bit more clunky than the app it makes me scroll less."
"Heck yes!!! I love that app SO MUCH. I frequently put full blocks on super strict mode for a month at a time. Just got back on reddit on the 1st of this month. Ready to delete it again LMAO."
People who want a phone with calls, texts and, on most models, maps, but no social media feeds.
"The screen is definitely small. And I’ve noticed that I don’t really feel like installing new apps or special apps on the phone because using them is more tedious than on a normal smartphone. But when I actually need something, everything has worked for me so far except Revolut."
"since i'm working mostly in front of PC, is nothing more change other than i reduce my screentime significantly and more focus on my work… I also do more journaling these days, it really feels good to write with my hand instead of typing on my social media like i used to."
People who want a physical tag they have to tap to unblock, so unblocking takes a deliberate trip.
"I bought the ‘Brick’ blocker. … Deleting the app won't let you open your phone—you have to get up and walk to wherever the device is to ‘un-brick’. That's enough ‘friction’ for me to make better choices."
"The brick is pricey and it doesn't take a genius to bypass some things, even in Strict Mode, but, man, it's so effective for me. One on the fridge, one in the office. I'm more present at home and don't doom scroll while commuting. Highly recommend!"
The Unscroll hypothesis — our target, not yet tested against independent Reddit data. That's why it's a dotted circle.
iPhone users who need their feeds for work or social life and want to see how long they've been scrolling while they scroll, without hard blocks.
Unscroll is too new for organic Reddit discussion. Its reduction-strength placement ('Moderate decrease') is a hypothesis supported by real but limited internal data: across all users, scrolling time fell by a weighted average of 52% versus their own pre-Unscroll estimate (aggregated app data, self-reported baseline, not peer reviewed; unscroll.io/results). Its gets-in-the-way placement ('Mildly annoying') is a design goal only: there is no measured figure for it yet.
iPhone users who want scheduled app blocking and will lock its settings with a Screen Time passcode someone else holds.
"I started keeping social media (and any distracting apps) blocked at all times... it’s super annoying, I kept opening reddit and instagram to find it blocked, but over a few weeks I got used to it and my screen time went way down."
"Been using Opal for a little while now, and my screen time has been cut almost in half, down to about 3 hours a day. It’s made staying focused and off my phone way easier."
People who want a short pause before opening chosen apps, to break the automatic open-and-scroll habit without losing access. On iPhone and Android.
"Every time I try to open Instagram, I get redirected to the one sec app where I’m forced to wait 10 seconds. This is just long enough for me to think about what I'm doing… Since I started using the one sec app in December, I've saved a whopping 16 hours of time."
"I use the free version of ‘one sec’, it has its drawbacks (ex. no app switching in the free plan, stuff like that) and setting it up feels slightly clunky but they do a good job walking you through it and overall it has been a boon to me!"
People who want a plainer, text-only home screen on the phone they already own.
"The best part is you can ‘hide’ apps, which makes it really annoying to get to... Then I realized the BEST BEST part... You can set each app to open with a delay... If I try to open instagram, it asks ‘are you sure?’ and doesn't let me reply for like 10 seconds... This has worked SO much."
"After my stint with the LP2, i got a qwerty smartphone, put a minimal launcher on it, set it to greyscale+darkmode, only install utility apps, and its the best phone experience ive ever had."
People who want to earn app time with push-ups, or pass a short pause, before opening chosen apps.
"The biggest difference this time for me, maybe was ClearSpace. It does cost money and there’s a lot of apps with similar features that do the same thing, its just the one I’ve ended up using. I think I’ve found that having to wait 30 seconds even though it doesn’t sound like a lot was too much effort so I just won’t bother using it."
"Those few seconds of pause before accessing an app felt like an eternity, but they made me more conscious of my actions. Gradually, I noticed a change. I started reaching for my phone less and engaging more with the world around me."
Android users who want free, built-in daily app timers and a scheduled Focus mode.
"I’m currently preparing for job interviews, and the ‘Focus Mode’ is nice for adding a little bit of friction for when my mind wanders and I pick up the phone to reflexively check the news or see what’s on the Reddit front page."
"If anyone else is trying to decrease their phone use, I'd recommend the Digital Wellbeing app… You can see your total phone use time, and set time limits for certain apps. Putting a 30 minute daily limit on Reddit helped cut my screen time significantly."
People who want a free setting that makes the phone less rewarding to look at.
"I had some luck on my iphone by using slightly less than full grayscale. There was a slider that allowed some color, which made navigation easier, but not the full throbbing vibrant eye-catching palette."
"Setting my phone to greyscale helped me stop using it so much. Then, I deleted everything except my music app and a couple games like sudoku and tetris."
People who want a free, built-in app limit and won't tap 'Ignore Limit', or who let someone else set the Screen Time passcode.
"My wife held the Screen Time passcode; I got to keep essential iPhone features and keep my problem apps down to a collective hour a day. Sometimes I picked up the phone, found the dopamine-heavy apps locked, and put it back."
"I had this problem so I had my son pick a screentime password for me. When my time is up (45 min total on FB, Instagram and Reddit) I can’t do 15 more minutes because I don’t know the password."
People who would rather earn scrolling time with push-ups or squats than face a plain block.
"sometimes when i spend 5 hours doomscrolling on my phone and my app (pushscroll) blocks it i’ll go on my laptop and cant stop. i really liked pushscroll cause it made me RECORD me doing something else to get out of that brain rot cycle so it helps a lot. i pay about 35/year for it. got my screen time down about 2 hours"
"Hey you can try out this app called PushScroll. It makes you do pushups if you want to doomscroll. So kills two birds with one stone. Get gains and reduce scroll time."
People who want the same scheduled blocks on their phone and their computer.
"Freedom is very annoying from my experience, the VPN will get in the way of some apps even if they are not in the block list. I found I was constantly having to delete the app to use a train ticket app…"
Surprising findings about dumb touchscreen phones
Deleting the apps is less disruptive and reduces scrolling more than switching to a dumb touchscreen phone
Why this is surprising Most people assume a dedicated dumbphone is a stronger intervention than simply deleting social media apps, since it strips out the feeds and the app store. The data shows deleting apps works slightly better and is less annoying day to day.
Evidence Dumb touchscreen phone averages 3.6/5 on gets in the way (20 users) and 3.26/5 on reduction strength (39 users); Deleting the apps averages 3.33/5 on gets in the way (67 users) and 3.37/5 on reduction strength (137 users).
The real reasons people stop using dumb touchscreen phones
Essential utility loss
Essential daily tools like navigation, banking, tickets, and two-factor authentication simply stop working, forcing users to carry a second phone or revert.
Social exclusion
Group chat, photo sharing, and event coordination rely on app-based infrastructure, leaving dumbphone users socially excluded or unable to participate.
What do people say about dumb touchscreen phones?
Users find that dumb touchscreen phones effectively reduce screen time and introduce friction against addictive scrolling, helping them reclaim focus for deep work. Some adopt partial workarounds, such as carrying a second smartphone for emergencies or using a work-provided phone, to bridge app gaps while still benefiting from the dumb phone’s constraints.
A recurring drawback is the lack of critical apps like messaging, banking, and a capable camera, which forces many users to either keep a second smartphone or revert to a smartphone entirely. The small screen also makes necessary apps tedious to use, and the social adjustment and initial muscle-memory habits can be challenging during the transition.
"I have a dumb phone that I use in the house with a second sim. Texts and calls are forwarded to it from my main number… I figured that I don't need my smart phone in the house, I can use the laptop for any necessities. Plus I do still have the smart phone when I need it, but there's that friction of it living in the car." source
"In my experience: yes, but probably depends on the device... I had instagram on my phone... [it was] very off-putting... I was able to break out of it much easier than on my smartphone because there was more friction... Probably a phone without social media would cut it down even more." source
"On a day to day basis I use a dumbphone, called the Light Phone II... I swapped away from smartphones because I was taking a look at my screen time / usage statistics ... I didn’t find the fact that I was spending over 4 hours per day... to be anywhere near acceptable." source
"I’m a freelancer, it didn’t work out for me in the dumbphone world. I can easily lose out on a lot of money if I’m not able to be really onto it with communication, especially email and FB Messenger." source
"I personally couldn’t do it. I need stuff like WhatsApp and FaceTime to communicate with friends and family and most importantly I need to be able to take photos. … It’s a bad trade off but I think in our days you are better off managing your screen time than switching to a dumb phone." source
"The screen is definitely small. And I’ve noticed that I don’t really feel like installing new apps or special apps on the phone because using them is more tedious than on a normal smartphone. But when I actually need something, everything has worked for me so far except Revolut." source
"I work from home and can easily get away with a smartphone being connected via wifi and living at my desk 99% of the time... I can always use the hotspot of the dumbphone to connect the smartphone to the internet and use apps in an emergency. Bit of a hassle and some risk to carry two phones but mainly want the smartphone as a backup." source
"I’m a wfh architect. I have a Mudita Kompakt that I’ve configured to be able to bring up my work cal and email for emergencies. I use a digital camera and an eink tablet for site visits and note taking. Most of the time everything I need is with me at home on the computer." source
"I’m an environmental scientist employed at an engineering company. My work provides a smartphone for field employees, so I use that for authentication and any apps that I need for work … When I’m not working, the phone goes in my desk drawer and I just use my LPII." source
"I have social anxiety even as a full grown adult who rationally knows no one cares, so the idea of being in a store or at work and someone commenting on my phone even in a positive way was a bit scary… Nobody is paying any attention to anyone else. I have pulled out my phone in a room full of tech nerds… and no one even said anything." source
"we're both awkward and introverted homebodies with no social life. i have a dumb phone and we are both horrendous with texting so we opted for calls or just hanging out in person when we first started dating." source
"I’ve been contemplating getting a dumb phone as I’ve recently noticed my phone addiction getting out of hand... The first couple of days I’d pick up my phone and my thumb would go to where the Reddit icon used to be." source
What the research says about a dumbphone's mechanism
Research on blocking access to social media feeds shows mixed outcomes, highlighting that the effects of this type of intervention vary by individual and context.
Abstinence from social media yields inconsistent effects across studies: some randomized controlled trials find improved well-being, but meta-analyses report no reliable effect on positive affect, negative affect, or life satisfaction, with substantial between-study heterogeneity.
Whether removing social media helps depends on how a person uses it, those who rely on it for active social connection tend to experience greater losses from abstinence compared with passive scrollers.
Clinicians favour harm-reduction approaches over total abstinence for severe cases, because completely cutting off digitally mediated communication carries social and occupational costs that may outweigh benefits.
Who does a dumbphone actually work for?
When the dumb touchscreen phone works best
It fits heavy doomscrollers who don't depend on app-based group chats or banking apps on the go, and who are happy to keep a smartphone at home for emergencies.
- Avoids social media except for limited use
- Has separate work phone for essential apps
- Can handle banking on a laptop
- Wants to reduce screen time without losing all connectivity
- Does not participate in app-dependent group chats
Why does a dumbphone fail long term?
The mechanism: why a dumb touchscreen phone works the way it does
The dumb touchscreen phone optimizes for reducing habitual app usage by removing the app store and limiting functionality. This intentional friction limits access to app-based services like banking, and on some models navigation, and prevents participation in group messaging platforms that have become essential for social coordination. The trade-off is explicit: the same design that curbs compulsive use also excludes the user from modern digital infrastructure, a cost documented in digital detox literature where abstinence disrupted social connections.
Best alternatives to dumbphones
Screen time blockers
A block is only as strong as its settings: most can be switched off or the app deleted, unless someone else holds the passcode.
Unlike a dumbphone, which drops most apps, screen time blockers let you keep navigation, banking and messaging while restricting only the most distracting apps.
- Essential utility loss
- Social exclusion
- Collateral blocking – if you block the ‘Social Networking’ category, group chat and messaging apps can get caught, risking social exclusion.
Freedom
People who want the same scheduled blocks on their phone and their computer.
Randomised trial, 467 people (Castelo et al., 2025): two weeks of blocking all mobile internet with Freedom improved well-being (effect size 0.45, moderate), mental health and attention.
Brick
People who want a physical tag they have to tap to unblock, so unblocking takes a deliberate trip.
No study of Brick specifically.
Pause-based awareness
The pause only happens as an app opens and can be dismissed, so it does nothing once you're already scrolling.
Adds a brief breathing pause before every app open, reducing impulsive opening without removing any apps, so navigation, banking, and messaging remain fully accessible.
- Essential utility loss
- Social exclusion
- Only intervenes at app-open; once inside the app, there is no ongoing mid-session interruption for mindless scrolling.
One Sec
People who want a short pause before opening chosen apps, to break the automatic open-and-scroll habit without losing access. On iPhone and Android.
Field study, 280 people (Grüning et al., 2023, PNAS): attempts to open target apps fell 37% over six weeks. Co-authored by the app's developer.
Live screen time
It never blocks anything, so it relies on you acting on what you see, and it's weaker than a hard block for people who need one. iPhone only.
Provides real-time scrolling awareness and dismissible checkpoints mid-session, keeping all essential and social apps functional while making covert scrolling less rewarding.
- Essential utility loss
- Social exclusion
- Checkpoints are dismissible, so motivated users can choose to continue scrolling; reduction is moderate rather than complete.
Unscroll
iPhone users who need their feeds for work or social life and want to see how long they've been scrolling while they scroll, without hard blocks.
Internal data, not peer reviewed: across all users, scrolling time fell 52% on a weighted average versus their own pre-Unscroll estimate (unscroll.io/results).
Small hacks
Free and quick to set up, but just as quick to switch off, and the effect is modest: it changes how the phone looks, not what you can open.
Simple OS-level tweaks like grayscale strip the visual reward from feeds while keeping every app fully functional for navigation, banking, and communication.
- Essential utility loss
- Social exclusion
- Reduces time per session but does not reduce pick-up frequency; habit remains intact.
Grayscale mode
People who want a free setting that makes the phone less rewarding to look at.
Field study, 84 people (Dekker & Baumgartner, 2024): one week of grayscale cut phone time by about 20 minutes a day; how often people unlocked the phone didn't change.
About the author
Sources (44)
44 sources directly shaped the analysis above; 346 were reviewed in total during research.
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