I tried turning my smartphone into a dumb phone for 3 months
Welcome to the Habit Chess newsletter where I talk about training the strength & conditioning of skills. So you can learn new things, faster.
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A few months ago, I was working on a project that required deep focus. Within 20 minutes, I had unconsciously opened my email three times, checked my email twice, and glanced at YouTube Studio—all without accomplishing a single meaningful task.
This got me thinking about an experiment I ran for several months while wrapping up my book Pod Mahal. I wanted to get more focus back, reclaim my attention, and stop letting apps hijack my brain every few seconds.
So I turned my smartphone into a dumb phone.
The Problem We Miss
Everyone talks about screen time—how many hours you spend scrolling. But that's not the real issue.
The real problem is frequency. How many times do you unconsciously reach for your phone? How many times do you try to open an app without even realizing it?
I discovered something disturbing: I was accessing Instagram, YouTube Studio, and my email completely subconsciously. Before I knew it, within minutes of closing an app, I was back in it again.
We pick up our phones once every 12 minutes at minimum. That stat is old—I bet it's worse now.
My Three-Month Experiment
I used an app called Blank App that forced me to take three deep breaths before accessing any blocked application. Even after unlocking, I had to commit to a time limit: one minute, five minutes, ten minutes.
Here's what I blocked:
- Instagram
- YouTube Studio
- Email
I know it sounds simple—just breathe through it and move on.
The moment that breathing prompt appeared, I'd snap out of autopilot. I'd realize I was trying to access an app I wasn't even conscious of opening. Most of the time, I'd think "not worth it" and move on.
The feature I desperately wished existed? A counter showing how many times I tried to access each app. That data would be scary to see, but incredibly valuable.
What Nobody Tells You About Going Off Apps
There's enormous FOMO when you block social media. Not seeing DMs, not being able to post, missing conversations—it hits harder than expected.
But here's the interesting part: there are always workarounds. I could check YouTube Studio on my laptop or iPad. But most of the time, I just didn't feel like doing it. The friction was enough to deter me.
Focus isn't just about productivity—it's about sitting with the anxiety of not doing other seemingly important things. When you choose focus, you're taking a stand. This email reply can wait. That Instagram check isn't urgent.
The Real Results
After using Blank App for 2-3 months, something unexpected happened. Even after I turned it off completely, there was a net decrease in how often I tried to access these apps.
The behavior change stuck—but it took much longer than the mythical 21 days. Real habit change might take 66+ days, especially when you're actively working against ingrained patterns.
The Bigger Picture
This isn't just about app blockers or screen time. We're entering an era where the volume of content, advertising, and notifications coming at us will be overwhelming.
Every notification is an opportunity to pull you out of context. Context switching is expensive for your brain just like constantly switching between browser tabs.
Being able to protect your focus and attention will become a competitive advantage.
- Track attempts, not just time: Focus on how many times you unconsciously reach for distracting apps, not just hours spent
- Embrace the friction: The three deep breaths are a moment of consciousness in an unconscious behavior
- Expect the FOMO: Acknowledge that choosing focus means accepting anxiety about other "important" things you're not doing
The solution isn't perfect technology to track this stuff, it's building awareness of how often we escape the present moment.
If you're exploring ways to reclaim your attention, consider tools that add friction rather than just tracking time. Your future focused self will thank you.
In your corner,
Misbah Haque
Author & Consultant at Pod Mahal
Writer & Host of Habit Chess
P.S. Grab my book Pod Mahal: Build Your Own Table With Podcasting on Amazon here!
P.P.S. Need help launching your podcast in the next 3 months? Book a free podcast strategy session here.
