For a few days it was like I was an addict, constantly feeling my back pocket vibrating, constantly reaching to check my phone. After a few more days, I felt very liberated. I felt very free. I started enjoying life more. I started noticing how much the world (at least USA) depends on their phones for everything. I would go out to Reddit meetups without my phone and notice times where everyone would have their heads down, checking various social media platforms and not talking to each other. People would ask how I lived without a phone. I noticed how dangerous the distraction is with people doing simple things like walking crosswalks with their heads down staring at their phones. I noticed a lot of the time the entire bus full of people were looking down at their phones, most doing nothing of any real meaning.
After a week or so I learned how to cope without. I would look up directions and bus routes on my computer before I left. I would check my bank account before I left to do anything that cost money. I brought a notebook with me to keep notes of things I thought about and wanted to look further into when I got home. I noticed new things I've never noticed and learned more about the city I live in, especially the streets and landmarks so I could get around without GPS. It noticeably helped my anxiety and gave me a viewpoint of the world that I feel I hadn't been a part of since the first iPhone was released.
I'm not saying smartphones aren't useful, but I strongly recommend to anyone to take a break from their phone. It really is eye opening in very beneficial ways.