Dumb phones are all the rage right now — and don’t get me wrong, I’m not against them. In fact, I love the idea of anything that encourages us to spend less time scrolling and more time living. But as with most “slow” trends, there’s often a catch: another industry waiting to profit off our desire for simplicity.
So before I went out and bought another thing, I decided to try something different. I made my current phone work for me — not the other way around.
Here’s how I turned my iPhone into a “dumb phone”… without spending a single dime.
Delete every app that isn’t absolutely necessary.
If it’s not essential, it’s gone.
Even the apps you think you need — you probably don’t. Many of the services you use daily (email, banking, maps, even social media) can be accessed through your phone’s browser. And yes, it’s a clunkier, slower, slightly annoying experience. That’s actually the point.
If you want to do less of something, make it harder to do. When checking Instagram means typing in the URL, logging in, and waiting for the clunky browser version to load, you’ll quickly find better things to do with your time — like sitting in the sun, playing with your kids, or just letting your mind wander again.
Grayscale, grayscale, grayscale.
This one’s a game-changer.
Our phones are designed to stimulate us with color — the bright red notifications, the soft gradients, the way everything feels alive and inviting. But once you turn on grayscale, it all goes quiet.
Suddenly your phone feels dull. Flat. Almost boring.
And that’s exactly how it should feel. Without the visual dopamine hit, it stops being a shiny object calling for your attention and becomes what it was meant to be: a simple tool.
(On iPhone, you can find this under Accessibility → Display & Text Size → Color Filters → Grayscale.)
Move everything off your home screen.
My home screen now has two icons: Phone and Messages. That’s it.
No weather, no camera, no cute widget setup, no calendar staring back at me with tasks. Just a clean, empty background.
The result? My phone doesn’t call to me anymore. It’s not a mini entertainment hub — it’s a phone again.
This gives me all the freedom of a “dumb phone” without any of the limitations. I still have access to what I need, but it takes intention to get there.
Turn off notifications.
If it’s not urgent, it doesn’t deserve to interrupt your peace.
I keep notifications on for only two things: phone calls and messages. Everything else — email, social media, news — is completely silent.
When you remove the constant pings and pop-ups, your nervous system can finally relax. You stop reacting to every little buzz, and start living on your own rhythm again.
Set Screen Time limits.
This one is so underrated.
Not because Screen Time itself is revolutionary, but because it gives you awareness. You can’t change what you don’t track.
I set my screen time limit to 3 hours aside from a few apps like phone, messages, and maps. My goal is to keep my screen time under 2 hours, but on days where I don’t meet that goal, a reminder that I’ve spent three hours on my phone is enough to make me want to throw it across the room.
It’s not about restriction; it’s about respect — for your own boundaries, time, and energy.
(Tip: you can customize Downtime, App Limits, and Always Allowed apps inside Settings → Screen Time.)
Use Do Not Disturb mode.
When I’m playing with my daughter, walking with my family, or simply enjoying the quiet, my phone goes into Do Not Disturb.
My husband and family are still able to reach me if needed — but everything else can wait.
You’d be amazed how freeing it feels to not be available all the time. It’s a reminder that not every vibration requires a response, and not every message needs an immediate reply.
The real key: discipline.
You can delete apps, grayscale your screen, and turn off every notification, but none of it matters without discipline.
The truth is, turning your smartphone into a “dumb phone” is less about the settings — and more about your habits.
It’s about choosing to be here — in your body, in your home, in your life — instead of in a glowing rectangle of distraction.
You don’t need to buy another device to live more intentionally. You just need to remember who’s in charge.
And it’s not your phone.
