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

4.02  ·  Rating details ·  5,861 ratings  ·  942 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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Average rating 4.02  · 
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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
Jan 29, 2018 rated it it was amazing
Shelves: arcs
Read this review on Julie's Bookshelf

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
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.

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
Hanin Elthawabtah
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
☆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 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
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
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.
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
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: 2019, non-fiction
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
Feb 16, 2018 rated it it was amazing
I told my phone "I love you, but I'm not in love with you."
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.
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.
mindful.librarian ☀️
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
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!
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 phone: p
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.
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.
Sara Dahabović
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
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
May 07, 2018 rated it it was amazing
You don't need to follow the whole exact plan in order to gain something from this book. It's an eye-opening read and I'm looking forward to implementing some of the techniques described.
Kartik Gulati
May 13, 2019 rated it really liked it
One of the most useful books I have read so far. I love the fact that it's broken up into two parts - part A deals with educating the reader WHY we're addicted to our phones in the first place, and the effect that it is having on our relationships, cognitive abilities, and life experience. Part B focuses on strategies that we can deploy rid ourselves off this addiction.

Some useful ones I found are as follows -
- Have honest conversations with yourself about the addiction and analyse it.
- Take
Mar 16, 2019 rated it really liked it
Picked this up for my girlfriend to really drop a hint that she has a phone problem. Read it and realized (already knew it honestly) we all have phone problems. Pretty good, but the second part got a little boring because its not practical to try and follow a 30-day phone detox when the book is a library rental. And because I was never going to go the extra mile for a month-long detox.

Overall, pretty good. The author has an enjoyable voice.
Emily Laga
May 31, 2018 rated it really liked it
I needed this book. This is not a guide about divorcing your phone. This book is a guide for reflection, re-evaluation and action on the relationship you have with your phone. It is insanely practical and gives apps and tips to make the changes you want in your life. It is not all or nothing which I love. I know this will take me more than a month of practice, but I’m looking to be more mindful with my phone use, present when I’m with others and start and end my day with something other than my ...more
Short and smart little book - have been applying its behavioral and tech tools for just a week and am already using my phone half what I was, feeling more focused and present. Challenging my husband and teen to read it and make changes along with me. Feeling healthier and happier for the changes.
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Phones are evil but they're also our friends 1 10 May 28, 2018 12:04PM  

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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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