Transcript
This message comes from Indiana University. Indiana University is committed to moving the world forward, working to tackle some of society's biggest challenges, nine campuses, one purpose, creating tomorrow today. More at iu. edu. You're listening to Life Kit from NPR. Hey everybody, it's Marielle. I am in a constant battle with my phone.
Because I don't want to live inside of a device, right? I want to live in the world, among the trees and the sky and the people. Okay, only sometimes the people. But I, like so many of us, spend so many hours scrolling through stuff on my phone, and often it starts like this. I pick up the phone to look at something for work.
I see, oh, my friend texted, oh, I have an email and then I'm sucked into a black hole. That's the allure of smartphones. It's essentially, you went to your smartphone, you open it up to do something, and you end up doing something else and it's hard to quit. 'cause my phone plays so many roles in my life. It delivers messages.
It's my alarm clock. My GPS. My camera, it's what I use to quickly get a ride to the other side of town. But we have learned there is a path forward here to something less hectic, less all consuming and more human. My name is Jose Briones and the title of my book is Low Tech Life, A Guide to Mindful Digital Minimalism.
Jose is the guy to talk to about this. He had this problem himself right after college. He realized he was spending 12 to 13 hours a day tethered to screens, especially his phone. What he needed was for his phone to be less interesting. He needed a boring phone. Yeah, a boring phone or a simple phone as opposed to a smartphone.
They look like a smartphone, but they don't have access to all of the apps that a regular non-filtered, non-customized smartphone will have. So essentially anything with an app store would be a smartphone to me. And anything without would be a simple phone or a transition device. On this episode of Life Kit, we're going to talk about how to make that shift from a smartphone to a simpler device.
This may be the kind of thing where you split your time between two devices, or you might transition completely. It depends on your needs. But you have options, and if you decide you don't want to buy another phone, we have tips for you too. There are lots of ways to strip down the one you're using and reclaim some of your precious time.
Okay, Jose, why might someone who currently uses a smartphone want to get a more basic phone? There are many reasons. I think one of them is you just want a simpler lifestyle. You want to maybe take a break from the digital world and maybe you don't want to do it all the time. Maybe you just want to do it in the evenings or over the weekend.
Maybe you're tired. Maybe you're actually experiencing difficulties by using smart technologies in your life and they are unsurmountable. Maybe they're affecting your health, physical or mental, and you just need a change of lifestyle that allows you to integrate something slower, something simpler.
Something that is more humane. Yeah. Let's talk about that for a second. Like, because I think a lot of us, we move so quickly through this world that we don't even realize how we feel in our bodies. We're not in touch with our bodies. We're not in touch with like, whether we're fatigued by something or what's making us feel bad.
Um, how can people check in with themselves and decide if their current smartphone usage is too much, or if it's weighing on them. This happened to me when I had around 12 to 13 hours of connected devices and smart devices use. I felt stressed. I felt anxious in a way that I hadn't. And that was difficult.
I started to notice differences in the way that I acted with my friends, with my family. Maybe I was a little bit shorter, angrier. So what I have done since I switched to a more basic phone is I go for walks every two to three hours. I have a dog that is quite active and he helps me in this. So I go on a walk with my dog in the neighborhood.
And I just take that time to recompose, think about what's just happening in my life, and processing all of the different aspects of it. Yeah, it's almost like, I don't know if people know they're allowed to do that. I think that we have adopted a new default of life. We are defaulted to online behaviors.
Let it be searching the web, let it be responding to emails, let it be working from home. We all have this screen in front of us most of the time. And then our offline life is relegated to a secondary place. But the reality is that as humans, we have lived in the offline default for so long that we crave it.
We miss it. We need to realize that once again, and maybe a return to a more boring phone will be the start of a different journey for you, or maybe it's just turning off your phone. When was the last time that you actually turned off your phone? Yeah, because when you have this phone, especially if you have a lot of apps that are connected to your job, um, but any social media messaging, it starts to feel compulsory.
You pick it up. Because you feel like someone might be contacting you and you owe them an immediate response. And so you have to take this thing with you everywhere because if you don't answer, then people are like, are you dead? Or they're going to be like, are you mad at me? So part of this is about saying no.
Yes, absolutely. No is a very important word, and you have to create that boundary with yourself, with your employer, with your family. And you also have to explain. I have had a lot of people that say, I want to switch, but because of my family, because of my friends, I can't. And I tell them, well, you need to advocate for yourself.
You need to say. This is something that I'm doing for me, for my health, and I'm going to try to do this so I can change my lifestyle for the better. I can actually focus on my tasks instead of being distracted every other minute because I'm having a conversation in the seventh group chat. So, takeaway one.
Reflect on what appeals to you about digital minimalism. You know, why do you want a boring phone? Do you want more time to take care of yourself? More calm in your life? Answering that question will help you set the boundaries you need. So we talked about what is a smartphone? What would a more basic mobile phone be like, what kinds of capabilities do those have?
So you have the smartphone, right? You have access to all the apps. Then you have what I call a simple phone. So you will get an old Nokia device, maybe with 4G LTE. That's a very important portion nowadays because a lot of providers like AT&T or T Mobile will not activate older 2G or 3G devices. So you need at least 4G LTE Nokia device, a flip phone device, something like that will be extremely basic, something that is lifestyle change oriented, and then you have a transition device, something that may look like an older phone or a boring phone, like a flip phone, but it still has access to a few apps.
Or something that is customized, maybe maps or maybe music or even email, it is allowed. Okay, um, and with the simple phones, those can access the internet? Some of them can, and to different capacities. There are some simple phones that have a browser. It's not that usable. It's very basic, essentially a Google search, something super simple.
There are other devices in the transition category, like the middle category, which essentially do have more smartphone-like features, but because they have a small screen, you probably will not be tempted to spend as much time in them. All right. So let's talk about the how. When people make the switch, do they generally switch to using a basic phone all the time and, like, never use their smartphone again? Or do you have a sense of how that goes? So it can happen in a variety of ways.
So for some people, the switch to a simple phone is a full transition. They do not want a smartphone anymore. They want to keep things simple. But other people want to split their time between devices. And that is a process that is unique to you, and it can be one where you have a basic phone for a period of time, and then you decide that you do want a smartphone after a while.
But I think that's very important, is to test it out and see what works for you. And if you have a smartphone and you want to test out a more basic phone, try that for a week or two and just be conscious of what are the changes that you experience in your life.
Yeah. All right. What about apps? Because I think there are a lot of people who might want to keep their maps and weather apps and things like that. So what's the best approach there? The best approach is to think about the apps that you're using and decide if they serve a purpose in your life. Do they align with your goals? And you don't have to delete everything right away, but you can start to slowly take out the things that don't serve you.
Also, you don't have to delete the apps you use, but maybe you can delete them from your home screen or put them on a separate screen. So you are not looking at them every day, but it might be something that is secondary. You can get rid of everything from your phone that you can live without, and then, over time, if you feel tempted to download it again, you can re-evaluate that decision.
So I would recommend using your phone without apps for a while. See how it feels. You might realize you miss some of them, or you might realize that you never use them.
Okay. All right. And what about using social media? Because I think people might be wondering about how to navigate that. That's tricky. And one of the best ways to approach social media is to take a step back and think about why you want to be on social media.
What are your goals for using social media? Is it to connect with friends? Is it to stay informed? Is it to make sure that you don't miss out? That's an important part, and those are all valid reasons, but be clear on why you are there.
That will help you set boundaries. And I think that if you are someone who struggles with social media, you can limit the number of times you check your social media or take a break for a week or two and then see how you feel afterward.
Social media is such a big part of our lives. It's great to have that community and to keep in touch with family and friends, but it can also take up a lot of our time and make us feel bad. So it's good to find balance. Find ways to reduce the time you spend online. Sometimes, disconnecting from social media will help you realize how much time you're spending on it.
What about the emotional side of this? Because I know a lot of people who are very attached to their phones, and it's hard to let go. You might feel guilt or even sadness when you think about switching to a more basic phone.
That's totally normal. And one of the things that I've learned is that this can be a very difficult transition. The important thing is to realize what you're gaining. You might have to mourn the loss of this connection to your phone, but what you are gaining is something much larger, which is time, the time to connect with yourself, with your friends and with your loved ones. And maybe that's something that's going to take some time to settle in.
So be kind to yourself through this process. It's not going to happen overnight. It takes time. And as you transition, you might feel guilt, sadness, and anxiety, but over time, the other side of that is peace, calm, and clarity.
So be patient and allow yourself the space to grieve and to understand that you will come out the other side with a more intentional life. Thanks so much for your time today, Jose. Thank you, Marielle. The Life Kit team is Ellen Rinaldi, Rachael Parris, and Jasmine Senzon. This episode was produced by me, Marielle Segarra. Special thanks to Matt Dwyer for his production help. If you like the show, please let us know by leaving a review and share it with your friends. And remember, we're here for you on this journey. Until next time!
Idioms/Phrases
1. Sucked into a black hole
Meaning: To become completely absorbed or distracted by something
Example: "I see, oh, my friend texted... and then I’m sucked into a
black hole."
2. Take a break
Meaning: To pause an activity for rest
Example: "Maybe you just want to take a break from the digital
world."
3. Advocate for yourself
Meaning: To speak up on your own behalf
Example: "You need to advocate for yourself and explain this is
something you’re doing for your health."
4. Default to
Meaning: To automatically revert to a certain behavior or action
Example: "We have adopted a new default of life. We are defaulted
to online behaviors."
5. Focus on tasks
Meaning: To concentrate on completing specific work
Example: "I can actually focus on my tasks instead of being
distracted."
6. In a constant battle with
Meaning: Continuously struggling with or fighting against something
Example: "I am in a constant battle with my phone."
7. Plays so many roles
Meaning: Performs multiple functions or duties
Example: "My phone plays so many roles in my life."
8. Tethered to
Meaning: Tied or restricted to something, often implying dependence on
it
Example: "He realized he was spending 12 to 13 hours a day tethered
to screens."
9. Boring phone
Meaning: A simple phone with limited functions compared to a smartphone
Example: "He needed a boring phone."
10. Taking a break from
Meaning: Temporarily stopping an activity
Example: "You want to maybe take a break from the digital
world."
11. Check in with oneself
Meaning: To pause and reflect on how one is feeling physically or
emotionally
Example: "How can people check in with themselves and decide if
their current smartphone usage is too much?"
12. Recompose
Meaning: To calm oneself and regain control, often after feeling
stressed or upset
Example: "I go on a walk to recompose, think about what's just
happening in my life."
13. Adopted a new default
Meaning: Accepted a new standard or way of doing things as the norm
Example: "We have adopted a new default of life. We are defaulted
to online behaviors."
14. Turn off your phone
Meaning: To switch off the phone, cutting off access to calls and apps
Example: "When was the last time that you actually turned off your
phone?"
15. Feeling compulsory
Meaning: Feeling like something is required or necessary
Example: "It starts to feel compulsory. You pick it up because you
feel like someone might be contacting you."
16. Advocate for oneself
Meaning: To speak up for and defend one's own interests
Example: "You need to advocate for yourself."
17. Change of lifestyle
Meaning: A significant shift in how one lives, usually with the aim of
improving well-being
Example: "You need a change of lifestyle that allows you to
integrate something slower, something simpler."
18. Get the job done
Meaning: Complete a task or accomplish what needs to be done
Example: "Select the phone that allows you to get the job done for
the day."
19. Making an inventory
Meaning: Creating a list or assessment of the items or functions one has
or uses
Example: "I think you start by making an inventory of everything
that you actually use."
20. Come up with solutions
Meaning: Find ways to resolve a problem or challenge
Example: "Then come up with solutions so they're not all on one
device."
Listening Exercise: Fill in the Blanks
This message comes from Indiana University. Indiana University is committed to moving the world forward, working to tackle some of society's biggest challenges, nine campuses, one purpose, creating tomorrow today. More at iu. edu. You're listening to Life Kit from NPR. Hey everybody, it's Marielle. I am in a constant battle with my ______.
Because I don't want to live inside of a device, right? I want to live in the world, among the trees and the sky and the ______. Okay, only sometimes the people. But I, like so many of us, spend so many hours scrolling through stuff on my ______, and often it starts like this.
I pick up the phone to look at something for work. I see, oh, my friend texted, oh, I have an ______ and then I'm sucked into a black hole. That's the allure of smartphones. It's essentially, you went to your smartphone, you open it up to do something, and you end up doing something else and it's hard to quit. 'cause my phone plays so many roles in my life. It delivers ______.
It's my alarm clock. My GPS. My camera, it's what I use to quickly get a ride to the other side of ______. But we have learned there is a path forward here to something less hectic, less all-consuming and more human.
My name is Jose Briones and the title of my book is ______, A Guide to Mindful Digital Minimalism.
