How I am Killing My Smartphone Addiction (Without Ditching My Phone)

This little device helped me reclaim my mind.

I didn’t need a new phone. I needed less phone.

I’ve been experimenting with something recently that’s changed a lot for me. I started using my Apple Watch like a dumb smartphone.

And surprisingly—it’s been freeing.

Now, I know this isn’t for everyone. But if you ever find yourself constantly scrolling, drowning in notifications, or reflexively reaching for your phone like it’s your lifeline… maybe this will spark something for you.

Here’s my setup:

I got a used Apple Watch with cellular and turned off every single notification. I mean everything. No buzzing. No banners. No dopamine traps.

It’s not an input device for me—it’s an output device.

I use it only when I need to send a message, look up directions, or make a call. That’s it. No Instagram. No email. No Slack. Just simplicity.

And with that simple move, I started to breathe again.

I stopped checking my phone a hundred times a day. I felt present in my body, in my relationships, in my thoughts. It gave my mind space. It gave my spirit space.

I realized—this wasn’t just about productivity. It was about stewardship.

The truth is, I can’t go completely off-grid. I run a family. I lead people. I need to be reachable.

But I also don’t need to be scrolling. And the Apple Watch, strangely enough, helped me draw that line.

What about you?

Have you found any simple shifts—tools or tactics—that helped you quiet the noise of digital life?

You were made for goodness,

Phil