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Addiction is a tough thing... Hard just to out it down.
And price.
When I go just walk my dog, I almost never take the smartphone with me. I always did that. Later I just bought a cheap dumb phone for 10 bucks, just in case. I always have that on me now.
So yeah, trying to not break something more expensive. Plus it's far more reliable than any smartphone. It just works, no stuttering, no crashes, buttons rather than touchscreen, the alarm app doesn't get ~~killed~~ optimized... Though it has the same problem as every single modern phone I get: the minimum headphone jack volume is way too loud. I wanted to use it for music, but that's a no-go. There's no equalizer to tune it down.
A cheap solution that might solve your volume problem is to add on an adapter that features a volume rocker dial. You can plug that into your phone and then plug your headphones into that adapter.
Something like the below screenshot. Hopefully it won’t muddy audio quality, so check this out and see if it’s something you can give a go.