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

3.93  ·  Rating details ·  9,458 ratings  ·  1,307 reviews
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 wan
Paperback, 184 pages
Published February 13th 2018 by Ten Speed Press
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Elisa The book tends to advocate for moderate or intentional usage (only using when you want to use it for things you enjoy). It does have some tips near th…moreThe book tends to advocate for moderate or intentional usage (only using when you want to use it for things you enjoy). It does have some tips near the end if you are looking to stop using a smartphone (like buying a dumb phone, using your simcard in an older phone, etc).(less)

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Average rating 3.93  · 
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Mar 25, 2018 added it
My boyfriend picked this up and my curiosity had me flipping through it when we got home from the bookshop. After reading the introduction I ended up just... reading the entire thing, before reading even any of the books I had bought myself!

I really enjoyed this. It's broken into two sections: first, the author tries to scare you (on purpose!) with statistics, studies, and information about the damaging effects of cellphone usage, and secondly, she shows you how to change your relationships with
May 31, 2018 rated it it was amazing
Feeling bored or anxious? Check your email. Nothing there? Check social media. Not satisfied? Check a different social media account. And then maybe another one. Like a couple posts. Follow some new people. Check to see if those people followed you back. Maybe go look at your email again, just in case.

Sound familiar?

As soon as I saw this book I knew I had to grab it. I’ve known for quite some time that my phone takes too much attention away from my life, but getting to a healthy balance has
Mar 20, 2018 rated it really liked it
The most helpful tips:

1- Delete all social media apps from your smartphone. Use social media only from the browser.
2- Cut your notifications to minimum. Allow them only for calls, texts, and messaging apps.
3- Phast: take scheduled breaks from your phone. Turn it off completely for a specified period of time.

I did tip number 1 back in March 2017 for a number of apps, and it was awesome. Since then, I've only opened Facebook and other social media from the browser, whenever I wanted to.

Jan 29, 2018 rated it it was amazing
Shelves: arcs
So, I put the suspense thrillers down for a moment and picked up a book on a topic that I feel many of us need to consider. One of my resolutions this year is to do less—especially when it comes to things that offer negative contributions to my life. One of those things is, you guessed it, screen time. Truth be told, our wireless devices have been linked not only to mental health problems, but physical as well. Given this fact, a personal growth book such as this is something of great value to o ...more
while this is a book that many of us can benefit from, my experience with it would have been different if i had read it pre-pandemic. i am concerned about my reliance on my phone, but i live alone under quarantine, so my phone is my main connection to the world outside myself. it's more important than ever.

however, i do like the guiding question being asked of the reader: "what do you want to pay attention to?"

the first section of the book is a "wakeup," packed with facts to show us just how har
Mar 27, 2018 rated it it was amazing
This book has legitimately changed my life.

Does that sound dramatic? Sure. But the impact that my phone (and technology in general) came to a scary head a few months ago, and made me realize that I needed to step back in a major way. This book is a practical guide to making the switch to a less digitally-obsessed life, filled with tips, steps, and tons of information about the impact that the internet and smart phones are designed to have on us (spoiler alert: it's menacing). I loved it, I want
Nov 24, 2018 rated it it was amazing
It's a misnomer: you're not breaking up just making sure that you are in control. The phone is a tool. It's to be used not consumed.

They call us the "user" as in drug users....

Do you walk down the street looking into your phone?

The phone brings you into the digital world but then you are missing the real world. With mindfulness we can be aware and bring ourselves back to the life we want.

I loved this handy guide filled with tips and research. My favorite part- that actually reading a book on p
Hanin Reads
Nov 11, 2018 rated it really liked it  ·  review of another edition
Shelves: audio-books
Well I ended up listening to the audiobook in two days. I really enjoyed it. Though the informations aren’t new to me, because I know what I suppose to do, to reduce my phone usage DAH, but still it’s different when you listen to it from other people, and with all these terrifying statistics. I was like Uoha!
I don’t need to follow the tips in the book, but it’s a good one to remind me that I don’t need my phone and I can live without it. CALL ME WERIDO BUT I DID THIS BEFORE AND I SURVIVED.
One m
Mar 15, 2018 rated it really liked it
"In the first experiment, volunteers received a mild electric shock, and then were asked whether the experience was unpleasant enough that they would pay to avoid being shocked again.The researchers took the forty-two people who’d said that they would pay to avoid another shock and left them alone in undecorated rooms, without access to the internet or any other form of distraction, and instructed them to entertain themselves with their thoughts for fifteen minutes. They also told the participan ...more
☆Dani☆ ☆Touch My Spine Book Reviews☆
This book made me realize a lot about my phone usage! I am thankful I read this book because this was important knowledge not only for me but for my children in this electronic age we live in! I received a copy of this book via NetGalley in exchange for an honest review. To find this review and others please visit
Mar 08, 2018 rated it really liked it
I'm not usually drawn to self-help books and when the rare one catches my eye I can't help but approach it skeptically. But this little book is surprisingly holistic in its approach, balancing practical phone tips and tools with deeper evaluations about what deserves your attention. The style is down to earth, careful not to demonize all smartphone usage, and realistic about what can be expected as you work through your own established goals.

My phone habits have already drastically changed for
Sleepless Dreamer
Feb 04, 2020 rated it really liked it
If I read this on my phone, does it count as cheating?

I picked this book up because I've been finding myself turning to my phone way too much while studying. It's not who I used to be and I really feel like it has a negative impact. And genuinely, I'm scared for my generation because truly, phones are amazing and I would never speak against their contribution to society but also, it feels like we're being controlled by these tech masterminds.

Like, I realized a while ago that the reason why I've
Feb 16, 2018 rated it it was amazing
I told my phone "I love you, but I'm not in love with you." ...more
This this this this this this. THIS. Doing all the things. Making all the changes. To what do I want to pay attention? NOT. MY. DAMN. PHONE. Will edit review to add favorite takeaways later.
Sara Dahaabović
I think we all used Screen time apps and were shocked by the time we spend on our phones.

In this book, Catherine Price gives some advice on how to break with your phone.
1- Disable all the notifications that you don't REALLY care about.
2- Your home screen should only include your most important apps like your email.
3- Before you sleep, put your phone outside your room and always have a book next to your bed instead, also you might want to invest in an alarm clock and that way you don't have the
Lady Susan
4.5 stars. I broke up with my phone before I was done with the introduction. I didn't follow the 30 day plan. I just kind of went cold turkey as I knew there was an issue and I just needed good science to back it up. There are some things I am still figuring out: I like waking up to music vs. an alarm so the phone is still near the bed. I don't have a watch, so I use my phone as one. And the big one: I am constantly listening to audiobook/podcasts which means that my phone needs to be close enou ...more
Elizabeth A
Jul 07, 2019 rated it liked it
Shelves: non-fiction, 2019
1 in 10 Americans look at their phone while having sex? What the hell is going on out there?!

This is a slim book that explores - well, what the title says. I've been interested in the research on how technology and social media is changing our species, so picked this up as part of that ongoing reading project.

A couple of years ago I realized that I did not like how I felt after spending time on social media apps, and deleted much of the stuff that was creating noise in my life. The positive res
Roni Loren
May 12, 2018 added it
Shelves: non-fiction
A quick read with a solid, actionable plan. If you don’t want to read all the science and psychology books on this topic, which are fascinating but much more dense with research, this is a succinct summary that will give you what you need to get started on breaking the phone habit.
Viv JM
This book is in two parts - the first gives a brief summary of all the adverse effects linked to excessive smart phone usage in terms of loss of cognitive function and so on. The second part is a self-help program to learn to use your smart phone more mindfully. These are a combination of tech/practical fixes eg using an app to track your usage, turning off push notifications, deleting social media apps from your phone etc and more mindfulness based techniques, my favourite one being to ask your ...more
Haha, I realize the irony of posting about this book on an app. But this is actually not about not using your phone at all, but about setting boundaries and establishing a healthy relationship with your phone. While I didn't follow the whole 30 day breakup routine she outlines, I did do some of the things she suggested, taking things with a grain of salt. Price has a background in mindfulness and meditation which is also part of the approach. ...more
Kate Olson
Mar 05, 2019 rated it it was amazing
Shelves: nonfiction
Review to come!
Lindsay Nixon
Mar 27, 2019 rated it it was amazing  ·  review of another edition
3 years ago I found out I was Jewish and started practicing Sabbath (24-hours without electronics).

I noticed the effect my phone was having on me right away and made more changes, such practicing sabbath everyday at 7/8pm, removing all notifications (except calendar appointments), deleting all of my social media apps off my phone (except for 2 I needed for work, which I hid deep in a folder called "work" and goodreads). This helped tremendously. (How else do you think I read 250 books a year ;)
May 29, 2018 rated it it was ok
After reading 12 Ways Your Phone is Changing You, I've become really fascinated by the topic of how our phones affect our lives. I was hoping this book would continue in that kind of vein. It did and it didn't. The first part of the book is scientific information about the way using our phones changes our brains, and how apps are purposely created to make us feel like we can't stop scrolling. Evil geniuses! I loved the whole section and felt validated in my current frustrations with social media ...more
Feb 17, 2021 rated it liked it
Some tips are useful and I will definitely try to implement them in my life, but I feel like this book was written from quite a privileged point of view. Let me explain: dividing relationships into "real life" ones and "virtual" ones, of course with the intention to say that the latter are less significant or real is quite frankly hurtful, especially for marginalized people who struggle to find acceptance where they live: whether it's family, school or workplace. Not even mentioning long-distanc ...more
Ahmed Tharwat
Aug 17, 2018 rated it it was amazing
A life-changing book which in my opinion must be read by everyone....super helpful!
Janae Johnson
Jul 05, 2019 rated it it was amazing
Guys! Read this book! This was such an awesome and realistic approach to changing your phone habits. I loved the daily challenges—they really kept me in check and helped it feel like a real process rather than just being bombarded with a bunch of ideas all at once. I still get to enjoy all the things I love about my smart phone, but now I don’t feel like a slave to them. I’m in charge now! I love having very clear habits and rules for myself regarding my phone. This will definitely be a book I c ...more
Apr 18, 2018 rated it liked it
Useful little book with tons of info and even more relevant post Facebook and it's information leaks. I need to use my phone less. I already know this. And a lot of what Price suggests to do, I know too. I just lacked the willpower. But I'm going to give her 30 day plan a bit of a personal tweak and then give it a go. ...more
May 10, 2020 rated it it was amazing  ·  review of another edition

While this book is intended to be used as a 30 day plan in order to break up with your phone, I read it in almost one sitting & am more than happy to give it a full 5 out of 5 ★ rating straight away! This book is literally life-changing! I already see it among my top 10 books for the year of 2020 & will surely be talking about it with all my friends for whom I would see it as a useful read 😏

I have already noticed a while ago that I seem to have addictive tendencies in connection with my phon
Yolanda Smith
Nov 14, 2019 rated it really liked it
Shelves: finished-in-2019
Convicting, practical, customizable. Also, a much-needed message for today’s culture.
Gina Rheault
Aug 31, 2020 rated it liked it
Who wants to break up with their iPhone??? An iPhone is a level, a compass, a navigator, a fix-it video on YouTube, a WhatsApp video chat with your best friend six time zones away during CoVid, a TikTok video where people with disabilities show off their dance moves and show us all what we CAN do.

The world is chock full of screens. And there are many good screens: paper books are quiet screens, the sky at night is a vast, calming screen, to give extreme examples. If you think of screens as you
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Catherine Price is passionate about learning and experiencing new things, understanding first principles, and using her background as a science journalist to help people question their assumptions and make positive changes in their lives.

Her journalistic work has appeared in publications including The Best American Science Writing, The New York Times, Popular Science, O, The Oprah Magazine, The L

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“Put this all together, and it makes sense that spending a lot of time on social media could be associated with depression and lower self-esteem. What doesn’t make sense is that we are deliberately choosing to relive the worst parts of middle school.” 2 likes
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