As you walk down the halls of Scituate High School, aside from the constant chatter of students, the omnipresent digital pings and buzzes of smartphones fill the air. Due to the obsessive nature of these little metal boxes, I embarked on a project that seemed counterintuitive in our digitally connected world. For two weeks, I chose to go phone-free from my digital lifeline—my smartphone—to see what life less controlled by screens would feel like.

This project was not just about challenging the norm; it was about re-building skills forgotten about in a world increasingly dominated by digital distractions. Through this experience, I wanted to understand whether disconnecting from constant technology could lead to a more engaged, mindful, and fulfilling way of living, a thought that seemed at odds with the current state of the world. 

My decision to go phone-free for two weeks came from a realization that my phone, which has been my constant companion since the fifth grade, had become more of a shackle than a tool. I saw a need to self-reflect, and I saw a need for change. 

The first day without my phone was a mix of anxiety and liberation. In my journal, I wrote, “I feel very disconnected.” The absence of my phone was palpable; the silence where constant notifications used to be was both unnerving and peaceful. My biggest fear about the phone-free week stemmed from the worry that I would miss important messages from parents, grandparents, or sisters. At the same time, I also noticed an absence of the usual urge to check my phone during idle moments. This was the first step in reshaping my understanding of productivity and communication.

As the days passed, the initial anxiety faded and was replaced by a surprising sense of freedom. I became more present in my classes, engaged in conversations, and aware of my surroundings. The “craving” to check my phone for updates or to fill every spare moment with meaningless scrolling diminished, leaving room for more profound, meaningful interactions and experiences.

Observing my classmates still engrossed in their phones highlighted the stark contrast between my new perspective and the norm of constant digital gratification. This was particularly noticeable in my APUSH (AP United States History) class, where I saw the impact of digital distractions on learning and engagement. Students—normally active participants—fell victim to the social media trap, which led to them not knowing any of the crucial connections we were making or the class discussions that helped improve our understanding of the topic. 

By the end of the first week, my perspective had significantly shifted. I noticed an increase in my productivity and a decrease in my previous reliance on my phone for social interaction and entertainment. Instead of reaching for my phone during breaks or lunch, I conversed with my friends, finding joy in talking and listening. This change was not just in my actions but in my mindset; I began to appreciate the value of face-to-face interactions and the differences in each and every conversation. 

This phone-free experience also made me think more about our society’s relationship with technology and how it has changed over the years. I started thinking about how different my mom’s childhood was from mine due to her not having smartphones. My mom told me the stories of her life at the very same age as me, sharing how her childhood was filled with outdoor adventures, face-to-face interactions, and a simplicity that seems lost in today’s digital age. Her memories painted a picture of a life less cluttered by technology, a life where connections were made in person and experiences were lived–not just viewed through a screen.

As the final day of my phone-free experiment approached, I was reluctant to return to my old habits. The two-week experiment opened my eyes, and I fundamentally wanted to change how I use my phone.

I remembered a time before the experiment: I was sitting at a table during lunch, and I was surrounded by good, close friends—most of whom were on their phones. After a good conversation at the table with everyone contributing, there was a pause–an awkward lull in the conversation only noticeable by someone hyper-aware of how we acted in the comfort of our phones. Mostly, the whole table quickly checked out and indulged in the safety of their phones, trying to find something that would give them that instant dopamine hit.

After not having my phone for two weeks, I learned how to reignite the conversation rather than turning to my digital life raft. When you are phone-free, you begin to notice the world beyond the screen, a vibrant, engaging, and deeply fulfilling world. I learned to value the present moment, to appreciate the people and the world around me, and to understand the power of truly connecting with others. 

My phone-free journey was more than just a break from technology: It was a revelation about the quality of life and meaningful connections. It reaffirmed my belief in being present and engaging with the world directly, not through digital connections.

As I move forward, I am committed to maintaining this balance, using technology as a tool, not a crutch, and prioritizing real-world experiences and relationships. I urge my classmates to break free from the constraints these metal boxes have on us and genuinely self-reflect–to see the constant impact of digital devices on our lives.

Let’s challenge ourselves to put down our phones more often, to look up and see the world around us, to engage in meaningful conversations, and to experience life directly. By doing so, we can rediscover the joys of living in the moment–not on the screens.