For most of us, the smartphone is no longer just a device—it is an extension of ourselves. It is how we pay for our groceries, navigate new cities, and keep up with friends. But as screen time skyrockets, a growing number of people are asking a difficult question: Are these devices serving us, or are we serving them?

According to a 2024 German survey, 84% of young adults admit to using their smartphones too much. Yet, despite recognizing the problem, only about 3% could imagine giving up their devices completely. We are trapped in a digital Catch-22: we want to disconnect, but modern society makes it nearly impossible to do so.

The Smartphone Rebellion

Benno, a man featured in the report, lived completely without a smartphone for 15 years. For him, the greatest benefit was obvious: time. Without the constant distraction of apps and notifications, he found he had plenty of it.

However, his digital rebellion came with steep trade-offs. He frequently missed out on social events planned in WhatsApp groups and struggled with modern digital services. Recently, he finally caved and bought a smartphone because “the rest of society has decided to use those apps,” making it too difficult to function without one. To maintain his boundaries, he uses the device strictly as a tool—only for texts, calls, and emails—and refuses to download apps, even if it means buying paper transit tickets manually.

Why We Can’t Look Away

If we know we want to spend less time on our phones, why is it so hard to put them down?

The answer lies in how modern apps are engineered. Social media platforms are deliberately designed to keep users hooked through short-term reward loops. Every swipe provides a quick dopamine rush, paired with the persistent Fear Of Missing Out (FOMO). This leads to the all-too-familiar phenomenon of “doomscrolling,” where hours vanish into TikTok or Instagram, leaving users feeling angry, drained, and regretful.

The toll on mental health is significant. The same 2024 survey found that 93% of 18- to 24-year-olds reported at least one negative effect associated with their smartphones, including severe distraction and trouble sleeping. Conversely, a 2025 study revealed that when participants went two weeks without internet access on their phones (while still allowing calls and texts), they saw marked improvements in their concentration and overall well-being.

The Offline Movement

In response to this digital dystopia, counter-cultures are beginning to emerge.

In Amsterdam, a 2024 initiative called The Offline Club began as a small gathering where people lock their phones away to spend a few hours reading, drawing, doing puzzles, or simply existing together. The movement has since exploded into a network of offline events across Europe.

Research backs up the club’s philosophy: in experiments where strangers are brought together, those who have their phones locked away spend significantly more time socializing and report enjoying the experience much more than those who are allowed to keep their devices.

How to Take Back Control

While completely ditching your smartphone might not be realistic, experts and digital minimalists suggest combining several small habits to regain control over your time:

• Set strict app limits: Use your phone’s built-in timers to lock you out of social media after a set period.
• Kill the notifications: Turn off non-essential alerts to stop the phone from constantly demanding your attention.
• Establish physical boundaries: Keep your phone out of the bedroom. Try to avoid screens after 10:00 PM and resist the urge to check your phone the moment you wake up.
• Embrace the physical world: Lean into analog hobbies like reading a physical book, or simply spend more time in nature, which naturally reduces the urge to check a screen.

Ultimately, while tech companies should be held accountable for designing addictive algorithms, taking the first step towards a healthier relationship with our screens has to start with us.