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How to Break Up with Your Phone: The 30-Day Plan to Take Back Your Life Paperback – February 13, 2018

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Packed with tested strategies and practical tips, this book is the essential, life-changing guide for everyone who owns a smartphone.

Is your phone the first thing you reach for in the morning and the last thing you touch before bed? Do you frequently pick it up “just to check,” only to look up forty-five minutes later wondering where the time has gone? Do you say you want to spend less time on your phone—but have no idea how to do so without giving it up completely? If so, this book is your solution.

Award-winning journalist Catherine Price presents a practical, hands-on plan to break up—and then make up—with your phone. The goal? A long-term relationship that actually feels good.

You’ll discover how phones and apps are designed to be addictive, and learn how the time we spend on them damages our abilities to focus, think deeply, and form new memories. You’ll then make customized changes to your settings, apps, environment, and mindset that will ultimately enable you to take back control of your life.

Print length

192 pages
Language

English
Publisher

Ten Speed Press
Publication date

February 13, 2018
Dimensions

4.9 x 0.54 x 7.03 inches
ISBN-10

039958112X
ISBN-13

978-0399581120
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Get to know this book

What's it about?
This book is about how to break up with your phone and take back control of your life.
Popular highlight
This is a really big deal, because our attention is the most valuable thing we have. We experience only what we pay attention to. We remember only what we pay attention to. When we decide what to pay attention to in the moment, we are making a broader decision about how we want to spend our lives.
1,062 Kindle readers highlighted this
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The next time you find yourself tempted to look at your phone, pause instead. Take a breath and just notice the craving. Don’t give in to it, but don’t try to make it go away. Observe it. See what happens.
933 Kindle readers highlighted this
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But what really gets us hooked isn’t consistency; it’s unpredictability. It’s knowing that something could happen – but not knowing when or if that something will occur.
798 Kindle readers highlighted this

From the Publisher

Booklist says, “A comprehensive, step-by-step solution to spending less time with your phone.”

Editorial Reviews

Review

"The Marie Kondo of brains . . . for the first time in a long time, I’m starting to feel like a human again."—Kevin Roose, The New York Times

"A slim, insight-packed volume that's both a primer on the toll smartphone overuse can take on our mental and physical health, and a practical manual for a 30-day reset designed to put you on a path to moderation, this is a book whose message couldn't feel more timely, or more urgent. (No, really: after finishing the whole thing in one horrified sitting, I immediately pre-ordered 3 more copies for friends and family.)"—Sarah Karnasiewicz, Health

"Price dissects the way her phone has impacted her personal and professional lives, and gives practical advice on how to forge a healthier relationship with technology—without the fear mongering."—Refinery29

"The most important book I've read in years. Life-changing."—Sali Hughes, The Pool

"Could be one of the most important books to be published in recent times."—9Honey

"A comprehensive, step-by-step solution to spending less time with your phone and more time doing the things you love."—Booklist

"To design a more joyful life includes reframing some of our old perceptions and habits. Almost no single thing in modern life deserves a reframe more than the smartphone. In How To Break Up with Your Phone, Price offers an accessible and clever way to accomplish that reframe and discover more time and energy for a better life." —Dave Evans, coauthor of Designing Your Life and adjunct lecturer in the Product Design Program, Stanford University

"Price's book is an invaluable guide of how--in the author's own words—to turn your phone back into a tool, not a temptation. In these dopamine-drenched days of the smartphone era, hours can be lost to the mindless scroll. Price's easily digestible tome is practical, not preachy, and a must-have for even the worst phubber." —Pandora Sykes, journalist and former Fashion Features Editor at The Sunday Times Style

"Fascinating, entertaining and extremely timely. Your phone is an abusive partner—get rid now."—Will Storr, author of Selfie

From the Author

Please check out the book's website, phonebreakup dot com, for more resources, including an online 30-Day Challenge meant to accompany you as you go through the book, and free lock screen images that you can download to help catch yourself when you're about to check your phone without thinking.

About the Author

Catherine Price is an author, speaker, consultant, and health and science journalist. Her work has appeared in a multitude of publications including The New York Times, The Washington Post, and Popular Science, and she also runs the newsletter-turned-podcast How to Feel Alive. Her speaking engagements include TED, the Aspen Ideas Festival, and SXSW. Catherine is also the author of Vitamania, Mindfulness: A Journal, The Big Sur Bakery Cookbook, and The Power of Fun.

Excerpt. © Reprinted by permission. All rights reserved.

Let’s get something clear from the start: the point of this book is not to get you to throw your phone under a bus. Just as breaking up with a person doesn’t mean that you’re swearing off all human relationships, “breaking up” with your phone doesn’t mean that you’re trading in your touch screen for a rotary dial.

After all, there are lots of reasons for us to love our smartphones. They’re cameras. They’re DJs. They help us keep in touch with family and friends, and they know the answers to every piece of trivia we could ever think to ask. They tell us about the traffic and the weather; they store our calendars and our contact lists. Smartphones are amazing tools.

But something about smartphones also makes us act like tools. Most of us find it hard to get through a meal or a movie or even a stoplight without pulling out our phones. On the rare occasions when we accidentally leave them at home or on our desk, we reach for them anyway, and feel anxious, again and again, each time we realize they’re not there. If you’re like most people, your phone is within arm’s reach right this very second, and the mere mention of it is making you want to check something. Like the news. Or your texts. Or your email. Or the weather. Or, really, anything at all.

Go ahead and do it. And then come back to this page and notice how you feel. Are you calm? Focused? Present? Satisfied? Or are you feeling a bit scattered and uneasy, vaguely stressed without really knowing why?

Today, just over a decade since smartphones entered our lives, we’re beginning to suspect that their impact on our lives might not be entirely good. We feel busy but ineffective. Connected but lonely. The same technology that gives us freedom can also act like a leash—and the more tethered we become, the more it raises the question of who’s actually in control. The result is a paralyzing tension: we love our phones, but we often hate the way they make us feel. And no one seems to know what to do about it.

The problem isn’t smartphones themselves. The problem is our relationships with them. Smartphones have infiltrated our lives so quickly and so thoroughly that we have never stopped to think about what we actually want our relationships with them to look like—or what effects these relationships might be having on our lives.

We’ve never stopped to think about which features of our phones make us feel good, and which make us feel bad. We’ve never stopped to think about why smartphones are so hard to put down, or who might be benefiting when we pick them up. We’ve never stopped to think about what spending so many hours engaged with our devices might be doing to our brains, or whether a device billed as a way to connect us to other people might actually be driving us apart.

“Breaking up” with your phone means giving yourself a chance to stop and think.

It means noticing which parts of your relationship are working and which parts are not. It means setting boundaries between your online and offline lives. It means becoming conscious of how and why you use your phone—and recognizing that your phone is manipulating how and why you use it. It means undoing the effects that your phone has had on your brain. It means prioritizing real-life relationships over those that take place on screens.

Breaking up with your phone means giving yourself the space, freedom, and tools necessary to create a new, long-term relationship, one that keeps what you love about your phone and gets rid of what you don’t. A relationship, in other words, that makes you feel healthy and happy—and over which you have control.

Product details

Publisher ‏ : ‎ Ten Speed Press (February 13, 2018)
Language ‏ : ‎ English
Paperback ‏ : ‎ 192 pages
ISBN-10 ‏ : ‎ 039958112X
ISBN-13 ‏ : ‎ 978-0399581120
Item Weight ‏ : ‎ 2.31 pounds
Dimensions ‏ : ‎ 4.9 x 0.54 x 7.03 inches

Best Sellers Rank: #8,921 in Books (See Top 100 in Books)
- #14 in Popular Culture in Social Sciences
- #33 in Personal Time Management
- #313 in Success Self-Help

Customer Reviews:
4.6 3,054 ratings

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Catherine Price

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Catherine is a science journalist who is devoted to creating evidence-backed books and resources to help people build joyful and meaningful lives. You can learn more about her and her work at ScreenLifeBalance.com and CatherinePrice.com

Catherine's newest book is THE POWER OF FUN: HOW TO FEEL ALIVE AGAIN, from The Dial Press (2021). In

it, Price unpacks the latest research on the necessity of fun and includes tips and strategies to help people find actionable ways to incorporate fun into their daily lives. Groundbreaking, eye-opening, and packed with useful guidance, The Power of Fun is a revealing depiction of the ways that fun is far from trivial. In fact, it is the key to waking up and living a more meaningful life.

Catherine's last book, HOW TO BREAK UP WITH YOUR PHONE: The 30-Day Plan to Take Back Your Life, revealed how the time we spend on our smartphones affects our brains—from our ability to focus to our memory—and what we can do to create healthier long-term relationships with our devices. Evidence-based and thoroughly tested, HOW TO BREAK UP WITH YOUR PHONE is an essential guide for anyone who owns a smartphone.

You can learn more about How To Break Up With Your Phone, download free lockscreen images (and other resources), and sign up for a free Phone Breakup Challenge at ScreenLifeBalance.com. (There are also courses designed to help people who are struggling with various issues related to Screen/Life Balance, including social media and email.)

Catherine's written and multimedia work has appeared in publications including The Best American Science Writing, The New York Times, The San Francisco Chronicle, The Washington Post Magazine, Slate, Salon, Men's Journal, Mother Jones, The Oprah Magazine, and Parade, among others. Her other books include VITAMANIA: How Vitamins Revolutionized The Way We Think About Food (Penguin Press, 2015)—a lively account of the history of vitamins and how we got to where we are today. She is also the author of a parody travel guide called 101 Places Not to See Before You Die (HarperPaperbacks, 2010) and The Big Sur Bakery Cookbook: A Year in the Life of a Restaurant (Harper Collins, 2009).

Catherine is a two-time Société de Chimie Industrielle fellow at the Chemical Heritage Foundation and VITAMANIA was supported in part by the Alfred P. Sloan Foundation. She also has been a fellow at the Mesa Refuge, the Middlebury Program in Environmental Reporting, and the Knight Science Journalism Program at MIT (for its medical evidence and food boot camps), and has been nominated for an American Society of Magazine Editors award (for a package on back health). She's passionate about nutrition, diabetes, health and travel, and also founded a legally themed clothing shop called Illegal Briefs (www.cafepress.com/illegalbriefs). Diagnosed with Type 1 diabetes in 2001, Catherine is a frequent contributor to ASweetLife.org.

Catherine's website is catherineprice.com. Follow her on Twitter at @catherine_price and instagram at @_catherineprice

Or, if you need help with social media, follow her intervention feeds at @screenlifebalance (IG), @slbalance (FB) and @screenlifeblnce (Twitter)

Customer reviews

4.6 out of 5

3,054 global ratings

How customer reviews and ratings work

Customers say

Customers find the book motivational, helpful, and effective at creating lasting change. They also describe the reading experience as great and easy to read. Readers also mention the book is eye opening to some bad behaviors and phone addiction.

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Content Reading experience Writing style Mature content

48 customers mention "Content"48 positive0 negative

Customers find the book very motivational, helpful, and insightful. They also appreciate the strategies and tactics shared, including phasting and digital sabbaths. Readers say the book is groundbreaking, fun to read, and practical. They mention the book presents convincing arguments and wonderful ideas for reducing time spent on social media. Overall, customers say the content is eye opening and helps them solidify new and better phone habits.

"...as far as she suggests, but I've already seen a huge improvement in my relationship with technology." Read more

"...I am finding it to be a very motivational and helpful guide." Read more

"This book is super helpful and insightful. The author does an excellent job of explaining complex subjects in an easy to understand way...." Read more

"...savvy and mindful of us can’t learn something from Price’s straight forward tactics for being aware of your current relationship, forming goals for..." Read more

30 customers mention "Reading experience"30 positive0 negative

Customers find the book a great read with pleasant narration.

"...This is a must read for all. Waiting for an updated version by same author." Read more

"...This is such a great book and everybody should pay more attention to how much time they’re spending on their devices and how it’s impacting their..." Read more

"...The first half was very interesting to read and it helps one understand why smart phones can be dangerous when misused as they often are and how..." Read more

"Excellent book - the first part explains why we can’t stay off our phones very cohesively...." Read more

22 customers mention "Writing style"22 positive0 negative

Customers find the writing style very easy, fast, and smooth. They also say the book is a great read that can be finished almost in a day.

"...I noticed the title, and thought it sounded interesting. It's a quick read, as once I started I couldn't put it down...." Read more

"...the best book I've found for phone addiction, the author writes with such respect and non-condescending/judgmental, as if you're having a..." Read more

"How to Break Up with Your Phone is a readable, concise, helpful, inspiring book...." Read more

"...A few months out, and my screen time is still much improved...." Read more

5 customers mention "Mature content"5 positive0 negative

Customers find the book disturbing and eye-opening.

"...The first half was disturbing and eye-opening. The second half I really gave my all to and journaled each day as I did exactly as she recommended...." Read more

"...Do it. The author does a great job of scaring you about your phone addiction then giving you practical steps to get out of it." Read more

"I found this book both disturbing and shocking!!!..." Read more

"Riveting, engaging, and scary!..." Read more

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KMLG

Excellent quick read

Reviewed in the United States on March 9, 2024

Verified Purchase

I wouldn't consider myself addicted to social media, but I definitely have seen changes in myself over the last few years. I lose track of time and realize that I've been scrolling for over an hour, but it feels like just a few minutes... This book came highly recommended and I was able to read the first half (the authors research) in an hour or two. The second half of the book gives a daily guide (for 30 days) to help you "break up" with your phone. All of her suggestions are awesome and really easy to do. I don't know if I'll take it as far as she suggests, but I've already seen a huge improvement in my relationship with technology.

7 people found this helpful

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Kindle Customer

From 2018 and Is Still Very Relevant for “Digital Mental Health”.

Reviewed in the United States on September 1, 2023

Verified Purchase

I read this book at the Y, on my Kindle and by the time I was finishing, I could see much more clearly, all the people-some older, most younger, who are constantly and mindlessly reaching for their phones. This is a must read for all. Waiting for an updated version by same author.

7 people found this helpful

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amla berry

Helpful

Reviewed in the United States on January 28, 2020

Verified Purchase

I appreciate that this little book addesses the effects that our "smart" phones have on our cognitive, emotional, and physical healh. It offers suggestions for modifying our "smart" phone usage and regaining control of our impulse to over-use our phones. I am finding it to be a very motivational and helpful guide.

4 people found this helpful

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Zoe Santschi

My favorite self help book

Reviewed in the United States on April 29, 2024

Verified Purchase

This book is super helpful and insightful. The author does an excellent job of explaining complex subjects in an easy to understand way. The author is also super hilarious. The action plan for breaking up with your phone is well thought out and easy to follow. Highly recommend this book!

Helpful

Kelly

This book is changing my life - master your phone without having to get rid of it!

Reviewed in the United States on March 27, 2019

Verified Purchase

A more accurate (but less catchy) title might have been “How to Re-establish Dominance In Your Relationship With Your Phone”.

Price has no problem with people using their phones… as long as that’s what they want to be doing.

But she makes a compelling argument that our phones have started to use us instead, and that app designers have harnessed neuroscience to keep us scrolling and checking far beyond what has become useful for us.

The goal of her book is to make us aware of how and when we use our smartphones, how it makes us feel, and to break the cycle of mindless app surfing, scrolling and checking by breaking our addiction to the dopamine cycle.

The book begins with a section explaining why the current relationship between many people and their phones is not a positive one, and some potential consequences which include reduced attention span, reduced memory, and depression.

The second half of the book is a 30 day plan for “breaking up with your phone” and then reforming your relationship so that it’s a healthy one where you’re actively deciding when, where, and how you use the phone.

I’m purposefully following Price’s 30 day plan because it takes time to change a habit. If you try to do it all at once, you might have a good week, but it may be harder for it to stick. Picking up her book every day and reading what “the plan” is for that day and journaling about my progress has helped me play the long game.

This book is changing my life.

I’m on Day 6 of the 30 day process and it’s already changing my life. I’ve reclaimed time in my day by taking those minutes of scrolling and adding them together into blocks of time which I can use to actually sit and read a book for 30 minutes, or bake something, or tackle cleaning out a drawer.

I’ve also noticed an increased level of focus. Because I’m actively trying not to pick up my phone unless I want to initiate something (rather than consume something) I’m better able to empty the entire dishwasher without checking Instagram or Facebook or seeing an e-mail that I must deal with right this second.

I freaked out when reading the section of the book about how our attention span is suffering and our brains may actually be changing due to our phone use. Now I actively try to see tasks all the way through. Every time I completely finish a task without stopping and doing something else, I’m training myself to have more focus and patience.

think everyone with a smartphone should read this book. Maybe you have a perfect relationship already… but I would be surprised if even the most technology savvy and mindful of us can’t learn something from Price’s straight forward tactics for being aware of your current relationship, forming goals for what you’d like it to be, and coming up with a plan to break your addiction and get back in control of your device.

51 people found this helpful

Helpful

Freddie

How to break up with your phone book

Reviewed in the United States on July 22, 2022

Verified Purchase

Not what I expected but okay. Some of this is just plain common sense approaches to limits on using your phone.

5 people found this helpful

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Kurt

I'd recommend this book to any smartphone user!

Reviewed in the United States on February 26, 2019

Verified Purchase

I first saw this book on a whim when I was at the library. I noticed the title, and thought it sounded interesting. It's a quick read, as once I started I couldn't put it down. The book starts off with "An open letter to my phone", and I was hooked from there. I included that letter in the pics.

The book is broken down into 2 sections - The Wake Up and The Break Up. The Wake Up goes into how phones are so addictive, how they can harm memory and attention span, etc. The Break Up is essentially a 30 day challenge where you do one thing each day, with the goal of ultimately creating a healthier relationship with your phone. After reading the book in 2 short days, I decided that to get the most out of it, I needed to do the 30 day challenge. It exceeded my expectations!

I really appreciated how the author, Catherine Price, isn't telling us phones are bad. She says they are incredible tools that can help lead to richer and more fulfilling lives, if used appropriately. She isn't telling us not to use our phones, but is instead giving us tools that allow us to make the choice of when/how to use our phone a conscious one...rather than the addictive habit that phone usage can so easily become. I would strongly recommend this book to any smartphone user, and I've already purchased an additional copy for my brother.

On a side note, I reached out to the author directly and actually heard back! She was friendly, encouraging, and very thankful.

91 people found this helpful

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Jim Paterson

Great Insites

Reviewed in the United States on April 25, 2024

Verified Purchase

My wife loved the book as it has helped her manage her on line social activity tremendously.

One person found this helpful

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Top reviews from other countries

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Bt Fish

Helpful

Reviewed in the United Kingdom on April 2, 2024

Verified Purchase

I would highly recommend this book for anybody who feels as though they may have a problem when it comes to their phone usage, and also to anybody who doesn't necessarily think that they do, but who might want to test their relationship with their phone, as it may not be as healthy as they think it is.

Really useful book, and I'm hoping that this will enable me to have a better relationship with those around me, who have sometimes played second fiddle to the phone.

Jahr

I learned something

Reviewed in Germany on March 1, 2024

Verified Purchase

I learned something I already felt all along , because I deleted Instagram a long time ago. This book is fun to read and enlightening.

byola

Mindblowing

Reviewed in Italy on November 4, 2023

Verified Purchase

The book everyone should read!

Orito

Simple, brutal, fascinating, and effective

Reviewed in Canada on December 14, 2019

Verified Purchase

This is a phenomenal book that tells you exactly how evil you already know your phone is. Yet, it’s realistic and acknowledges our phones are wonderful devices for connection, organization, and entertainment when used sensibly.

Of course, you wouldn’t be interested in this title if you only used your phone sensibly. And the interesting thesis proposed here is that nobody really uses their phone sensibly. Furthermore, our phones and all the nifty apps inside them have been ruthlessly designed to keep it that way.

We are each of us a treasure trove of data and attention that is being plundered every second we stare at our screens. Even this review I’m writing enriches people I’ll never meet.

That said, I have cut my average daily screen time down to one quarter of what it was before I read this book. That’s 3 hours every day that I’m spending talking to people, reading, planning my life, and just enjoying all the boring, mundane, simple pleasures of being a human. And yes, I still have my phone and find it very useful.

I can’t recommend this little book highly enough. It’s improved my life enormously.

12 people found this helpful

marcelo maita

Fundamental nos dias de hoje

Reviewed in Brazil on August 21, 2019

Verified Purchase

Já vinha me desligando do meu telefone há tempos e no meio da jornada me deparei com este livro. A primeira parte é muito rica em informação, inclusive com pequenas pistas sobre como as grandes empresas deturparam o que seria uma invenção maravilhosa. A segunda parte têm um plano elaborado pela autora para ajudar você a diminuir o contato com seu telefone. Vale muito a pena.

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How to Break Up with Your Phone: The 30-Day Plan to Take Back Your Life Paperback – February 13, 2018

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Get to know this book

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From the Publisher

Editorial Reviews

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From the Author

About the Author

Excerpt. © Reprinted by permission. All rights reserved.

Product details

Videos

Videos for this product

The second half of the book gives a daily guide - watch this

Videos for this product

Review of How to Break Up with Your Phone | Worth a read?

Videos for this product

Need to break up with your phone?

Videos for this product

The best book for less screen time and more productivity

Videos for this product

Videos and other digital content for Detail Pages: How to Break Up with Your Phone

About the author

Catherine Price

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