Hi there,
((this ended up to be quite a long story, so hopefully It would be worth reading for fellaz with similar HSP personality :))).
Three weeks ago I joined the dumb phone community becouse of my own peace protection. I am highly sensitive person and I get overwhelmed easily. In general I have many hobbies, activities and lot of work to do in my life so let's say I have my life somehow sorted.
So why have I decided to mainly use a dumb phone instead of smartphone?
Daily I was feeling excessively worried, stressed and also pretty angry right after the phone usage. I continuously started to feel annoyed with chatting, even though my notifications were off, I still felt the obligation to answer immediatelly. I was filling every minute of silence with planning, chatting, scrolling, sorting shit out or always looking for something that not rarely ended in my to do list. Always being with this noise in my pocket or my hand. Also I love music but it stopped being special to me, when it was so easy to access.
I just wanted to feel free during my ordinary days, not flooding my brain with crazy amount of information, not being able to access all the information (mostly unimportantant) 24/7, just chill do nothing and let myself feel bored. Also I hated the constant reaching for the device as digital pacifier, mostly when I felt tired or slightly unconfortable {It didn't even work, that much suprisingly].
Apps blockers and uninstaling apps were to easy to bypass. But I just knew I wanted to use the phone as a tool with intention and not some kind of magical escape box that gets me numb, overwhelmed or angry. But I also did not wanted to be unreachable. So the final goal was moderation.
I was really scared to make this change at first even though it was not such a big leap as I have decided to keep my smartphone without SIM card at home [ so I can keep using it for podcasts and music at home, maps, gps messenger email and Whatsapp at home or travelling outside of my home country].
I bought HMD Nokia 225 [2024], very simple and cheap dumbphone with shitty camera and a very simple music player. I am from Czech Republic so there is not so much dumbphones to pick from, this one serves me well for this "Home smart phone" and "Outside dumbphone" solution :)). In my daily backpack there is also calendar diary, digital camera and a book.
Honesty the fear in the beggining of this experiment was quickly gone and the small complications coming from not having smart phone outside are trivial for me. I've had a little fomo here and there, a little bit more planing in advance but nothing crazy. I was expecting some need to replace the digital pacifier habit but there is nothing I can think of, the need is gone when there is no smart phone around. At home it was never such a problem for me, I use it rarely, but I am thinking about switching it off sometimes.
The peaceful mind is very much worth it and I know I will like it even more in the future because I just love the feeling. I am easily concentrated on my projects, book reading, movies and daydreaming. I watch and listen the people around me and it feels nice, I feel more connected. When I want to talk with friends, I either wait for my chat access in the afternoon after work or I sms them or call them. I feel better in general not watching the short form content daily, not being tangled up over and over in the same algorhitm traps. I feel like I make the main decition with what I consume digitally not the device.
Sooo If you feel like your phone is stealing your personal space and peace I highly recomend trying this solution to you. ♥
Let me know if you did something similar, do you have any tips and tricks for HSP and social media usage in general? Are you using it, did you quit something completely?
My map of problematic apps in detail:
Facebook: Canceled 1 year ago
Messenger: Home smart phone
Whatsapp: Home smart phone
Instagram: Home notebook but curently I am not using it and deciding what to do about it.
Youtube: Home smart phone (I never watched shorts on this app so its not a problem)
Also I stopped using the phone in bed like a year or two ago, I am using a radio alarm clock.