Surviving 24 Hours Without a Smartphone

Sufyan Maan, M.Eng

Research shows that an average person (self-reported data) picks smartphone 2617 times in 24 hours. Our smartphones have become an unavoidable part of our life. Let me ask you a question.

When was the last time you spent a day without your smartphone?

I built this habit to go without a smartphone on Sunday. I do not spend even a single hour on my phone on Sundays.

I have been practicing without a cellphone for the entire 24h since 2016. Here are the lessons I learned and highly recommended adopting digital fasting at least once a month or preferably a week.


I learned how much I depended on my phone by mindlessly scrolling throughout the day.

Sunday is a digital fasting day.

Productivity tip: To boost productivity, turn off all the notifications and place your smartphone in a basket, highly recommended in the next room if you are working from home.

Let’s dig deep to find out the positive change that happened without using a phone for 24h.

More relaxed

Study shows that every single click and likes on your social posts actually decrease your mental health on average 7%.

Every activity that didn’t involve a screen was linked to more happiness, and every activity that involved a screen was linked to less happiness. — Jean Twenge

A 24h smartphone fasting connected me more with real people, friends, and family each week. I literally felt my I had a lot of time, felt more purposeful, and relaxed all day. I also observed that I owe my time and can do whatever I want.

It’s not easy tho, you will miss a lot, especially in the first couple of weeks. You will constantly think, what if someone is trying to reach out etc. Stick to the plan, and those worries will vanish in no time.

Strong relationships

According to research, chatting without a smartphone, present during the conversation helps people connect more authentic level.

I can relate the above research with my digital detox method. To turn off the phone for 24h was the best thing that happened because I was spending way more quality time with my wife, friend, and family.

Staying away from the phone was helping to in the real relationship.

Basic things

Relying on my phone each day was one of the big things. I realized how much a smartphone had been involved in my life. I had no idea what time it was. I also read that people have a hard time finding a store address if it’s not written. Because they are fasting and cannot use the smartphone, I did not have that issue because I live in a small town, and pretty much everything is at my fingertips.

I learned that I don’t have to take my smartphone everywhere.

Before smartphone detox, I was 100% dependent on my phone acting as a “second brain” and did not use my brain potential. The study also shows that a 1–4 hour of screentime actually increases happiness.

Bottom line

Everything in moderation is the key.

Giving up the phone for the entire day is not an easy task but rewarding. It will give you peace of mind and introspection time.

Let’s take a smartphone break this weekend and see how it feels.

Disclaimer: The original article was published on another platform.

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I talk about personal development, finance, entrepreneurship, and emerging technologies.


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