Could a Dumb Phone Be the Smartest ADHD Hack Yet?

In today’s digital world, smartphones are constant companions—buzzing, pinging, and flashing all day long. But for adults with ADHD, that same convenience can become a major source of distraction and overwhelm. At Proximity Wellness, we’re exploring unconventional—but research-aligned—strategies to help our patients take back control. One surprising option? Switching to a dumb phone.

Why Consider a Dumb Phone?

A dumb phone (also called a basic phone or minimalist phone) is a mobile device that can call and text—but lacks access to social media, internet browsers, and most apps. While that might sound like a step backward, it could be a huge leap forward for ADHD self-management.

Here’s why it works:

🔹 1. Fewer Distractions = More Focus

Smartphones bombard users with dopamine hits from apps, notifications, and endless scrolling. People with ADHD are especially vulnerable to these micro-rewards, which hijack attention and derail productivity. A dumb phone helps create a calmer cognitive environment.

🔹 2. More Intentional Tech Use

When the temptation to “just check Instagram” or “look something up” is off the table, you're more likely to engage in planned, purposeful use of technology—on your terms, not the algorithm’s.

🔹 3. Better Sleep and Routines

Reducing screen time, especially at night, can support better sleep hygiene—an often overlooked but critical pillar of ADHD management. Blue light, bedtime scrolling, and app overload all mess with circadian rhythms.

🔹 4. Encourages Real-World Habits

Dumb phones free up mental space for real-world planning tools like notebooks, calendars, and Pomodoro timers—methods that provide tactile feedback and support ADHD-friendly structures.

The Transition Isn’t Always Easy

Going low-tech doesn’t mean giving up everything. Many people pair a dumb phone with a tablet or computer for essential digital needs. It’s about designing your environment to reduce friction and enhance executive functioning—not about deprivation.

If a full switch feels like too much, start by turning off non-essential notifications or using "Focus Mode" features on your current smartphone.

Final Thoughts from Proximity Wellness

We’re not saying dumb phones are a cure—but for some adults with ADHD, they’re a game-changing part of a broader toolkit that includes therapy, coaching, lifestyle changes, and when appropriate, medication.

Want help creating a realistic ADHD tech detox plan? Schedule a virtual consultation with one of our licensed providers today at www.prxwellness.com.