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Ten Speed Press

How to Break Up with Your Phone: The 30-Day Plan to Take Back Your Life

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Description

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. Read more

Publisher ‏ : ‎ Ten Speed Press (February 13, 2018)


Language ‏ : ‎ English


Paperback ‏ : ‎ 192 pages


ISBN-10 ‏ : ‎ 039958112X


ISBN-13 ‏ : ‎ 20


Item Weight ‏ : ‎ 2.31 pounds


Dimensions ‏ : ‎ 4.9 x 0.54 x 7.03 inches


Best Sellers Rank: #8,220 in Books (See Top 100 in Books) #12 in Popular Culture in Social Sciences #31 in Personal Time Management #261 in Success Self-Help


#12 in Popular Culture in Social Sciences:


#31 in Personal Time Management:


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Top Amazon Reviews

    • Excellent quick read
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. ... show more
Reviewed in the United States on March 9, 2024 by KMLG
    • From 2018 and Is Still Very Relevant for “Digital Mental Health”.
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.
Reviewed in the United States on September 1, 2023 by Kindle Customer
    • Helpful
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. ... show more
Reviewed in the United States on January 28, 2020 by amla berry
    • This book is changing my life - master your phone without having to get rid of it!
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. ... show more
Reviewed in the United States on March 27, 2019 by Kelly
    • My favorite self help book
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!
Reviewed in the United States on April 29, 2024 by Zoe Santschi
    • How to break up with your phone book
Not what I expected but okay. Some of this is just plain common sense approaches to limits on using your phone.
Reviewed in the United States on July 22, 2022 by Freddie
    • I'd recommend this book to any smartphone user!
Review Image by Kurt Kurt
Review Image by Kurt Kurt
Review Image by Kurt Kurt
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. ... show more
Reviewed in the United States on February 26, 2019 by Kurt Kurt

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