Author’s note: I didn’t intend to write a digital detox think piece. Sometimes remembering how much we rely on our phones only requires forgetting them.
Yesterday I met a friend for coffee. I was so focused on making sure I had everything we needed. I didn’t even realize I left my phone at home on the charger.
It’s the second time in less than a week I have done it.
The funny thing is I didn’t even realize I had done it yet again. I only noticed when I was three blocks away. I got a notification on my Apple Watch. It said, “Your phone has been left behind.”
Classic.
For a second, I considered turning around. There was the part of me who knew if I did, we were going to be late. Also it wasn’t like I didn’t have a way to get reach emergency services should there be an emergency.
My Apple Watch has built-in cellular service. Thanks, sister, for insisting that I get it. All I would have to do is press a button on the watch, and it would immediately call 911.
Still, it felt weird… like I was missing a limb.
As I walked to the train, it hit me how deeply enmeshed phones are in our lives. In 2025, they’re no longer just for calling people.
Actually, I can’t recall when I last had a full phone conversation. It was not with a doctor’s office or customer service. These days, we text, DM, post, scroll.
Our phones are our GPS, music libraries, cameras, credit cards, and even IDs. They’re an extension of us, but maybe too much so.
Life Before
I’m old enough to remember a time before the regular use of cell phones. My parents got their first one in the mid-90’s. My aunt got one too, mostly because she was caring for my grandma and needed to stay reachable. Back then, minutes were a precious commodity. You didn’t just use your phone. You rationed it.
I didn’t get my own phone until I was graduating high school. My mom joked about calling me during graduation to make sure my diploma was legit. I have forgotten what my number was back then. It’s somewhere in the ether with my high school locker combo.
My First “Smart” Phone
My first smartphone was an AT&T (HTC) Tilt—Windows Mobile, baby. I think got it on sale with a two contract, mostly for the novelty of “the internet” in my pocket. The iPhone had just launched, but it wasn’t in my budget.
Fast forward a few years, and now I’m Team Apple for life.
Rewired Society
Don’t get me wrong smartphones are useful. I love being capable of writing blog posts like this one on the go. I can stream music and podcasts without juggling devices. I look up trivia mid-conversation like a know-it-all wizard. It’s convenience in my pocket.
But… they’ve also rewired us. We’re always reachable, always plugged in. Our downtime is filled with a never-ending scroll of reels, tweets, memes, and 24/7 news updates.
I’m as guilty as anyone. Give me five minutes. I’ll lose them to Facebook stories or Instagram reels I didn’t even mean to tap on.
A Few Stats That Might Surprise You:
Phone use is up—way up.
According to Pew Research Center in 2024, 98% of Americans now own a cellphone. Over 91% of teens use theirs just to pass the time.
Smartphone “addiction” is real.
- 57% of Americans consider themselves addicted to their phones.
- 3 in 4 feel uncomfortable without them.
- 1 in 6 sleep with their phones.
- Nearly half panic when the battery drops below 20%.
We’re glued to our screens.
Americans check their phones 144 times per day and spend an average of 4.5 hours daily on them; that’s up over 50% from just two years ago.
And yet, they’re our lifeline.
From music to maps, IDs to emergency access, they’re not just helpful they’ve become essential. For better or worse.
Freeing Feeling
Still, something about leaving my phone behind felt… freeing.
For once, I was here in the moment. I noticed more. The way the early sun reflected off windows as I walked towards the train. The rustle of leaves. The quiet murmur of the city on a Saturday.
Sure, I had a few anxious thoughts. What if there’s an emergency? What if Lassie can’t text me that Timmy fell in the well?! But the world didn’t end.
My Apple Watch, though less feature-packed, has my back. I can still get directions to the café. I can make a quick phone call if needed I check messages from people who matter. I even pay for coffee if I really wanted to. (Though using it for payments is still more awkward than helpful for me.)
I’m not about to go full off-the-grid minimalist. But next time I forget my phone? I just might let it be. Sometimes, it’s worth being disconnected to reconnect with the world, with others, and with yourself.
My challenge to you
Try it. Leave your phone at home on purpose. Just once. Feel what it’s like to not have that constant pull in your pocket. You might be surprised at what you notice. And you’ll definitely survive.
(Lassie, I trust, will find another way to reach you.)
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