Choosing to unplug: A growing movement to ditch smartphones

While over 90% of Americans own a smartphone, a distinct group is intentionally stepping back from their devices. This shift is not driven by a lack of access, but by a deliberate choice to reduce screen time. Participants in this emerging movement cite research linking excessive digital usage to increased irritability, anxiety, and disrupted sleep. The goal is to reclaim mental clarity and physical presence in daily life.

One prominent initiative, Month Offline, encourages participants to disconnect for a full month. The program, which began with neighborhood signs in Washington, D.C., offers a structured support system for those struggling with digital overload. Co-founder Grant Besner describes the effort as a support group for screen addicts, providing a working flip phone to replace the smartphone. The cost is modest, around $100, and includes five in-person meetups where participants sign a pledge to stay off touchscreens.

Reclaiming time and attention

For Aida Ebrahimi, a participant in the program, the change has transformed her daily routine. Instead of relying on GPS, she now writes down directions by hand, noting that the mechanical motion helps imprint information in her memory. She no longer uses her phone to escape or decompress. Hours previously spent scrolling are now filled with art projects and time outdoors. Ebrahimi reports noticing more flowers, leaves, and birds in her environment, describing a heightened sense of presence that she had lost while constantly connected.

Besner emphasizes that the program helps individuals realize that going without a smartphone is achievable. By signing up as part of a group, participants do not have to navigate the discomfort of disconnection alone. The experience aims to foster real-life connections and develop a healthier relationship with technology. Participants often return to their smartphones with a renewed sense of control, or they feel comfortable keeping their devices away for extended periods.

The concept of appstinence

Gabriela Nguyen, who grew up in Silicon Valley, describes her approach as "appstinence." She defines this as avoiding technology designed to be addictive. Her turning point came at age 14, when a simple homework assignment took hours due to constant phone distractions. Now 24, Nguyen works full-time educating others on abstaining from certain technologies. She founded AppStinence as a student organization at Harvard, focusing on helping people manage basic daily tasks without relying on addictive digital tools.

The movement highlights a broader cultural shift toward mindful technology use. As reported by GN technics/mobile (en-US), this is not about rejecting technology entirely, but rather choosing when and how to engage with it. The trade-off is clear: giving up the convenience of instant information and constant communication in exchange for improved mental health and deeper real-world interactions. For many, the sacrifice of digital ease is worth the gain of a more focused and present life.