Upstate New York visual artist and activist August Lamm recently published You Don’t Need a Smartphone: A Practical Guide to Downgrading Your Phone and Upgrading Your Life. In the book she recounts how abandoning her smartphone in 2022—just after turning 27—transformed her health, relationships, and daily productivity.

Health benefits backed by data

Lamm points to a striking statistic from the U.S. Surgeon General: the average teenager aged 13‑18 spends more than eight hours a day on screens. Extensive research links that level of screen exposure to lower physical and mental health, including poorer sleep, heightened anxiety, and reduced overall well‑being.

More presence, stronger friendships

According to Lamm, the biggest surprise was the boost to her social life. She feared losing touch with friends, yet found that she made new connections and deepened existing ones. Without a constant stream of notifications, she was fully present during conversations, which she says made her “social energy” more open and inviting.

She also observed that her friends became more intentional about contacting her. Without the ability to post stories or send group messages, they resorted to phone calls or face‑to‑face chats, creating more meaningful exchanges.

Free time reclaimed

Lamm estimates that eliminating five hours of daily scrolling returned roughly five hours of usable time each day. Tasks once handled online—paying a utility bill, printing a bus ticket, or checking news headlines—now require a brief trip outside, which adds physical activity and social interaction to the routine.

She notes that the cumulative effect of micro‑checks—answering a text, glancing at a headline, scrolling a feed—adds up to several hours of wasted time. Removing the smartphone eliminates those interruptions, leaving more room for work, hobbies, and rest.

Sharper mind and better memory

Without a phone to rely on for directions or reminders, Lamm says her brain “automatically” regained skills that had been dulled. She argues that humans evolved with strong recall abilities and that modern devices have not eliminated those capacities; they merely mask them. By forcing herself to navigate without digital aids, she feels her memory and orientation have improved.

Coping with emotions without a screen

Initially, Lamm admits she felt “trapped in a cage” when she could no longer use her phone as an emotional escape. Over time, she replaced that habit with healthier coping mechanisms: calling a friend, reading a book, walking, or listening to music. She reports that emotions now feel less alarming because she can acknowledge them without the constant distraction of a device.

Practical advice for skeptics

Lamm encourages anyone doubtful about living without a smartphone to try a month‑long experiment. She suggests using a “dumb” flip phone for everyday calls while reserving a smartphone solely for essential medical apps, such as blood‑sugar monitoring, if needed.

Her experience underscores a broader message: reducing reliance on smartphones can restore personal freedom, improve mental health, and foster deeper community connections—all without sacrificing essential functionality.

Original reporting: KTVZ (Central Oregon) — read the source article.