Ask Lemmy
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What are you looking to get out of your dumb phone experience?
It sounds like you want/need the smart phone part, but not the doom scroll and spyware part.
For that I offer the following advice;
Step 1 is to delete all unnecessary apps. Keep 1 or 2 time killers, preferably puzzle games or something not related to endless scrolling, that you can start/stop anytime.
If you have one, make an old phone your "entertainment" device. This is for things like Lemmy and whatever else you do fun/pass time. Leave it the bathroom or at your spot to relax. This way you can get your internet fix, but it doesn't follow you throughout the day.
Step 2 is to make sure you set your notifications right, only communication from actual people (text/call) and important stuff like work/bank emails should make noise. Everything else can shove off.
On the spyware front, Pixel+Graphine OS is a good option, it does works with MS authenticator.