Life Kit Episode Summary: "Is your phone becoming a time suck? Try a boring phone"

Release Date: August 7, 2025
Host: Marielle Segarra
Guest: Jose Briones, Author of Low Tech: A Guide to Mindful Digital Minimalism

Introduction: The Battle with Smartphones

In this episode of Life Kit, host Marielle Segarra delves into the pervasive issue of smartphone addiction and explores mindful ways to reclaim time and sanity from our digital devices. Marielle opens the conversation by sharing her personal struggle with excessive phone use:

“I am in a constant battle with my phone because I don't want to live inside of a device... but I, like so many of us, spend so many hours scrolling through stuff on my phone.”
— Marielle Segarra [00:18]

She highlights a common scenario where an innocuous task leads to prolonged device usage, creating a "black hole" of lost time.

The Allure and Impact of Smartphones

Joining the discussion is Jose Briones, who introduces himself and his book:

“The allure of smartphones. It's essentially you went to your smartphone, you opened it up to do something and you end up doing something else.”
— Jose Briones [00:55]

Jose shares his personal experience of being tethered to screens for 12 to 13 hours a day post-college, which led to increased stress and anxiety. Recognizing the negative impact, he sought a solution by reducing his smartphone reliance.

Embracing Digital Minimalism: The Boring Phone

Jose advocates for a transition to a "boring phone" or a simpler device that lacks the myriad functionalities of a modern smartphone. He explains:

“Anything with an app store would be a smartphone to me, and anything without would be a simple phone or a transition device.”
— Jose Briones [01:50]

Marielle and Jose discuss the concept of digital minimalism, emphasizing the benefits of a less hectic and more human-centered lifestyle. This involves using phones primarily for essential functions like messaging, alarms, GPS, and photography, while eliminating distractions.

Assessing Your Relationship with Your Phone

The conversation shifts to self-reflection and recognizing when smartphone usage becomes detrimental:

“I felt stressed, I felt anxious in a way that I hadn't... I was a little bit shorter, angrier.”
— Jose Briones [05:45]

Jose emphasizes the importance of being attuned to one's physical and mental state to determine if phone use is excessive. He shares his strategy of taking regular walks with his dog to decompress and reassess his daily life without constant digital interruptions.

Practical Steps to Transition to a Simpler Device

Marielle outlines actionable steps for listeners considering a switch:

1. Reflect on Digital Minimalism
   Consider what draws you to reduce phone usage—whether it's for personal well-being, increased calm, or better time management.

2. Decide Your Level of Minimalism
   Determine whether you want to use a basic phone full-time, alternate between devices, or modify your current smartphone.

3. Inventory Essential Apps and Find Alternatives
   List the apps you use daily and identify alternative methods or separate devices to handle those functions.

4. Set Expectations with Your Social Circle and Employers
   Communicate your new boundaries regarding availability and response times.

5. Implement Gradual Changes if Needed
   If switching entirely feels overwhelming, consider reducing your smartphone's addictive elements through software or hardware modifications.

Jose provides detailed insights into selecting suitable devices:

“You have the smartphone, you have access to all the apps. Then you have what I call simple phone... something that is lifestyle change oriented.”
— Jose Briones [08:54]

He recommends reliable basic phones like the Sunbeam F1 for those ready to make the switch and offers tips for those who need to maintain certain smartphone functionalities for work or personal reasons.

Navigating Challenges and Setting Boundaries

One significant hurdle in reducing smartphone dependence is managing expectations from others, especially in professional settings. Jose advises:

“I'm going to do an experiment... I just want to do this for maybe a week or two... I am doing this for myself. I am maybe slowing down in my communication practices and I want you to respect that.”
— Jose Briones [16:23]

Marielle reinforces this by emphasizing the importance of setting clear communication boundaries:

“Set expectations with friends, family, and employers about what they can expect from you. Now, you know, how quickly can they expect you to respond to messages?”
— Marielle Segarra [17:04]

Cost Considerations and Alternatives

For those concerned about the financial aspect, Jose explains:

“The cost of a simple phone can go all the way down to $20 if that's what you really want... I personally recommend a few devices. Like, for example, the Sunbeam F1 is a flip phone.”
— Jose Briones [17:36]

He also offers alternatives for gradually reducing smartphone dependency, such as using screen time controls, software blockers, and introducing friction in accessing certain apps to discourage overuse.

Personal Transformation Through Digital Minimalism

Reflecting on his journey, Jose shares the positive changes experienced after shifting to a simpler phone:

“I was able to get a sense of calmness and better habits for my life... Reading books, just taking time, better sleep, exercising, walking, just going out and thinking about my day and having better relationships.”
— Jose Briones [20:45]

These benefits highlight the profound impact digital minimalism can have on one's overall well-being and daily life.

Key Takeaways

1. Reflect on What Appeals to Digital Minimalism:
   Identify your motivations for reducing phone usage, such as seeking more personal time or reducing stress.

2. Decide on Your Level of Minimalism:
   Choose whether to switch entirely to a basic phone, use two devices, or modify your current smartphone usage patterns.

3. Inventory Essential Apps and Find Solutions:
   Determine which apps are necessary and explore alternative ways to access their functions without relying solely on your phone.

4. Set Expectations with Your Social Circle and Employers:
   Clearly communicate your new boundaries regarding availability and response times to ensure understanding and support.

5. Implement Gradual Changes if Needed:
   If a complete switch feels daunting, start by introducing barriers to reduce smartphone dependency, such as using screen time limits or software blockers.

Conclusion

This episode of Life Kit offers a comprehensive exploration of the challenges posed by excessive smartphone use and presents practical strategies to embrace digital minimalism. By transitioning to a less distracting device or modifying current usage habits, listeners can reclaim valuable time, improve mental health, and foster more meaningful relationships.

For more insights and episodes on managing digital lives, visit npr.org/lifekit.