How I fought my smartphone addiction

by Ploum on 2026-03-13

In a poignant Gemini post, Kevin Boone wrote about his anxiety to go out of his house without his phone. (This is the Gemini protocol, totally unrelated to the Google chatbot.)

Around 2018, I had the same epiphany: I was unable to get out of my house without my phone. In fact, I was so addicted that it was hard not to take the phone with me even inside the house or, God forbid, into the bathroom!

I had this discussion with Matt Baer, Write.as creator, and he told me that he had started to consciously go for short walks without his smartphone. I thought it was a good idea. I started to leave my phone at home for short walks. I disabled notifications. I even invested in an e-ink smartphone and, later, in a Mudita Kompakt.

At first, not having a phone was a real source of anxiety. For me, the anxiety was not about being able to call someone or being called. It was really about missing notifications, about not knowing if I had a new email. It was about not being able to "feel like I was doing something" if I had to wait a couple of minutes somewhere.

What is even more scary about this particular addiction is that the anxiety of being without a phone is not only internal: it is also highly socially inflicted. What mother asked me: "What if there was an urgency for me or your father?" To which I replied: "I’m not a medic and I live 30 minutes away from you. If there’s an urgency for you, telling me about it is not urgent and will not help."

But, quickly, the feeling to be without a smartphone changed from anxiety to liberating. I felt really happy not to have a phone on me while outside. I was rediscovering my old way of getting lost in my thought, of sometimes talking to myself to clarify an idea. Which is less weird these days because everybody assumes you have an ear bud and are on the phone with someone else. In fact, when walking alone, I’m often on a call with myself.

It may seem weird, but instead of scrambling for my phone to find a direction or the name of that actor that was in that movie, I made peace with the fact that "I didn’t know something." I look around for clues about a bus schedule, I ask strangers for directions. I let my subconscious work in the background to surface the forgotten name half an hour later. And I appreciate that. Sure, there are times when things would have been easier with a smartphone. But nothing insurmountable.

I became more and more allergic to any kind of notifications, even from other phones. I feel them as constant aggression. In part because I was addicted, in part because those are, by definition, designed to disrupt your thought. That’s the whole purpose of a notification.

And we are only starting to understand the damage those are doing to our cognitive abilities.

How Much Cognitive Damage Does A Phone Notification Actually Do? (carlhendrick.substack.com)

These days, I use a Mudita phone which has a side switch to put it completely offline (a kind of hardware enabled airplane mode). Every night, I pull that switch. Some days, I realise I totally forgot to put my phone online in the morning.

When I go outside, I ask my wife: "Is there any reason for me to take my phone?" If there’s none, which is the usual case, I don’t take it. This ritual has two purposes: it allows me to consciously choose whether to take my phone or not and to remind my wife that I don’t have my phone with me.

My only exception is when I go cycling. I remember how my friend Thierry Crouzet broke his hip in the middle of the woods. So I take my phone, just in case. This is not problematic because you cannot mindlessly start checking your phone while pedalling. It’s just a little weight in my jersey pocket.

I would like to say that I’m cured of my smartphone addiction, but this is not true. Put a smartphone with a shiny coloured screen in my pocket and it would probably not take more than a few days for me to return to what is the new social norm. I’m an addict and will stay an addict my whole life. But at least I have put in place enough guardrails to be free of smartphones and feel a lot happier about it.

Of course, this only applies to my smartphone. We will talk about my laptop another time…

About the author

I’m Ploum, a writer and an engineer. I like to explore how technology impacts society. You can subscribe by email or by rss. I value privacy and never share your adress.

I write science-fiction novels in French. For Bikepunk, my new post-apocalyptic-cyclist book, my publisher is looking for contacts in other countries to distribute it in languages other than French. If you can help, contact me!