For many, the thought of disconnecting from a smartphone feels impossible. Modern daily life is heavily structured around the device, from navigating roads with GPS and accessing concert tickets to scanning QR codes for restaurant menus. However, August Lamm, an upstate New York-based visual artist and activist, suggests that a more fulfilling life exists beyond the constant stream of digital pings and notifications. Interrupted with an endless stream of pings telling us we have more messages and other notifications to deal with, a lot of us dream of not being tethered to our phones all day.
In her new book, “You Don’t Need a Smartphone: A Practical Guide to Downgrading Your Phone and Upgrading Your Life,” Lamm argues that the benefits of living without a smartphone far outweigh the minor inconveniences. Lamm’s own journey began in 2022, shortly after her 27th birthday, when she realized her screen addiction was hindering her ability to create art and maintain focus. Arguments for why you should do the same and advice for how to make it work, the book is about her personal experience. This conversation has been lightly edited and condensed for clarity.
Scientific evidence underscores the scale of the issue. The Office of the US Surgeon General reports that the average person between 13 and 18 years old spends over eight hours daily on screens. Excessive screen time is frequently linked to reduced physical and mental well-being, a trend Lamm is working to counter through her advocacy for reduced technology usage.
Transitioning to a flip phone without web access transformed her social interactions. Initially, Lamm feared she would struggle to maintain friendships or organize events. Instead, she found that her social energy became more directed and meaningful. By choosing to be fully present with friends rather than checking her device, she fostered deeper connections. She notes that she replaced digital interactions with direct, intentional planning. When meeting someone new, rather than suggesting they follow each other on social media, she would invite them to a specific event or plan a meeting for the following week. August Lamm: I was afraid when I got rid of my smartphone that I would lose touch with people I already had in my social circle and I would find it more difficult to meet other people, because I couldn’t access event postings online. Then your natural rhythms of needing alone time and needing social time fall back into place, if you’re not with people. They couldn’t post a story on social media about their vacation or relationship status and expect me to have that news.
This shift also forced a change in how she processed emotions. Without a smartphone to use as a coping mechanism, Lamm discovered she had to confront her feelings directly. While the initial adjustment period felt like being trapped without a safety net, she eventually developed healthier, analog coping strategies. She noted that she is now more comfortable with herself, observing that feelings seem less alarming when they are not being suppressed by constant digital distraction.
Lamm also challenges the common perception that smartphones save time. She points out that the endless cycle of “micro-checks”—answering texts or glancing at headlines dozens of times a day—adds up to hours of wasted time. By removing these interruptions, she found she has significant free time, even during her busiest work periods, and has shed the panic and pressure previously associated with her digital dependence.
Furthermore, Lamm claims that the brain’s ability to recall information and focus improves when it is not constantly offloaded to a device. She argues that cognitive recall is a survival skill that remains intact once a person disconnects. For those hesitant to fully switch, Lamm suggests a one-month trial to assess the impact. If a smartphone is necessary for medical reasons, such as blood sugar monitoring, she suggests utilizing a basic phone for communication while treating the smartphone strictly as a dedicated medical tool.
These observations on digital health and social influence build upon broader discussions regarding technology’s impact on society. Notably, Kara Alaimo, a communication professor at Fairleigh Dickinson University and author of the 2024 book “Over the Influence: Why Social Media Is Toxic for Women and Girls — And How We Can Take It Back,” also works to advise parents, students, and educators on managing digital habits effectively.
