Jan 15, 2026 · Josh · 1 min read
The Dumbphone Experiment: Reclaiming Attention from Algorithms
Direct answer
Does a dumbphone improve focus? Often, yes. Research indicates constant digital interruptions reduce attention and sleep quality. A dumbphone removes the trigger layer, which restores focus and reduces late-night scrolling. However, the benefit depends on replacing the phone with intentional routines, not just deprivation.
A 30-day reset that pulls your focus back from feeds and notifications.
Your attention is the asset. Algorithms are built to drain it. The dumbphone experiment breaks the loop.
Why does a dumbphone help?
It removes the endless reward cycle of feeds and notifications. That makes it easier to focus on deep work and training without constant interruption.
The 30-day structure
Use a dumbphone for calls and texts only. Remove social apps from your smartphone, or store it out of reach during the day.
What do you do with the freed time?
Replace the scroll with a routine: morning journal, training log review, or a single reading block. The replacement is the real win.
Related reads
References
FAQ
Do I need to quit my smartphone forever?
No. The experiment is a reset to rebuild attention and reduce dependence.
What is the hardest part?
The first week, when you feel the pull of habitual checking.
What replaces the scroll?
Pre-planned habits like reading, journaling, or a short walk.
About the author
Josh
Finance broker, disciplined trader, and lifter. I document practical systems for risk, training, and discipline so readers can build results that compound.
If this helped you, reach out. I read every message and update the playbook when new data shows up.
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