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

4.06  ·  Rating details ·  1,990 ratings  ·  349 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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4.06  · 
Rating details
 ·  1,990 ratings  ·  349 reviews

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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 a
Jan 29, 2018 rated it it was amazing
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 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 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
☆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
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.
Anina Partanen
Sarjassamme kirjoja, jotka (lähes) jokaisen olisi syytä lukea.

"Jos kuulut suureen enemmistöön, puhelimesi on tälläkin hetkellä käden ulottuvilla, ja kun se vain mainitaankin, sinun alkaa tehdä mieli tarkistaa siitä jotakin. Uutiset ehkä. Tai pikaviestit. Sähköposti. Sääennuste. Tai oikeastaan ihan mitä vaan.

Anna mennä, tarkista vain. Palaa sitten lukemaan tätä ja pane merkille, miltä sinusta tuntuu. Onko olosi tyyni? Keskittynyt? Läsnä oleva? Tyytyväinen? Vai harhaileeko mielesi levottomana, ep
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.
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
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
Jun 13, 2018 rated it really liked it
That was a quick read and worthwhile. As I said in my update, I'm familiar with a lot of the reports and research, and I've done some of the suggestions in the 30-day plan, but I like the way Price put everything together, and I like the integration of mindfulness. Sometimes mindfulness just feels like hype or a shtick, but here it is used to work with genuine psychological issues that people have with smartphone use.

First, a quick overview: the book is divided into two main sections. The first
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
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.
Feb 16, 2018 rated it it was amazing
I told my phone "I love you, but I'm not in love with you."
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.
Jun 19, 2018 rated it really liked it
Recommends it for: wanted to spend less time on phone
"The more I pay attention to the actual world around me, the more vividness returns."
"We have less time in life than we realize- but we also have more time than we think."

This is an easy, quick guide to repair your relationship with your phone. I found the format helpful and that it helped me spend less time on my phone and made me think about the relationship I have with it. The information in part 1 was very informative and often shocking to me. 30 days may seem like a lot, but Catherine Price
Nov 03, 2018 rated it really liked it
Shelves: august-2018
I loved the self-awareness this book brought about!! I think twice every time I reach for my phone and I’m proud (sad???) how many time wasting apps I have deleted. Feels good to “reboot” and detox from technology. Also helps when your phone isn’t charging correctly! 🤣 great read for anyone looking to take a break (not a break up) from their phone.... as I type this on my iPhone. Sigh!
Amanda Tero
Feb 15, 2018 rated it really liked it
How to Break up with Your Phone

I’ll admit, the title sold me on the book. In this technical age, most of us are phone-addicts, and most of us admit it. We realize we need to spend less time sucked into our phones and more time with real people around us, but do we change it? Usually not.

The material in this book was very thorough. For me as a conservative Christian, it had a very strong secular viewpoint with meditation, yoga, and some language that I’d prefer not to read. The information was go
Feb 19, 2018 rated it really liked it
Best for: Anyone who realizes that their phone has become less of a tool and more of an additional appendage.

In a nutshell: Catherine Price provides evidence for the dangers of too much phone use, and offers an EFFECTIVE (in my experience) 30-day program to be more intentional in our use of it.

Worth quoting:
“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.”
“What reward are
Ciara Wilkie
May 28, 2018 rated it really liked it
Shelves: own-physical
I read this book but haven't done the actual 30 day break up, so this review will be on the facts presented versus the actual method in the book.

I do plan on implementing some of the methods of the break up, but as I use social media for advertising purposes it wouldn't make sense to fully remove apps from my phone. I am making them harder to get at though, using an app blocker is a great idea, and removing them from the home page.

The first half of this book is called The Wake Up, it's filled wi
Eli Claire
Jan 07, 2019 rated it really liked it
I know I use my phone too much, and I know how bad it is for my brain and my attention span and my eyes and my relationships! So, I picked up this book at work to see if I could develop some new habits and curb my phone usage a bit. And it worked!
This book is meant to be read & used over the course of a month, but I took an extra month to finish. Partly because I had trouble with some of the steps and didn’t want to skip any or go back and forth, partly because I had a REALLY hard time with
Dec 16, 2018 rated it it was amazing
Excellent resource for those of us who need to change our relationship to our phones, and worth a quick scan if you only curious about the topic, too. I'm glad i read this, and i may well decide to enact the 30-day plan at some point. Just having read the book makes me think more about what I'm doing when i pick up the phone, so there's some benefit from that alone. Even if I don't end up following the exact process described by the author, I am likely to take at least some parts of this advice ...more
Jun 15, 2018 rated it really liked it
This very quick read is divided into two parts: a wake-up call on how our phones are changing our lives and our brains (in a bad way), and a 30-day plan to “break up” with your phone. The first half is definitely motivational, so much so that I don’t really want to take the full 30 days to go through the process outlined in the second half. The plan is basically a series of tips that don’t seem like they need to necessarily spaced out one per day or followed exactly in order. I didn’t find the b ...more
Jan 05, 2019 rated it it was amazing
I had been looking forward to this after hearing about it on the 10% Happier podcast. This isn’t about getting rid of your phone but changing habits. Many are easy tips that I incorporated right away. Others, I’ve yet to do but plan to. I always tend to read an instruction book wholly and then go back again to follow the instructions. It got me excited to change some of my habits that still work w my needs for my phone.

Also, it’s a simple read. Sometimes, it goes on toward the end w some emphas
Aug 12, 2018 rated it really liked it
This is a great book for anyone who struggles with wasting time on their phone. It’s written in a format that is best read a little at a time for 30 days, with exercises and items to accomplish every day as you learn to separate from your phone. It was incredibly helpful, though I didn’t love every suggestion. I will definitely implement many of the ideas to allow me to disconnect. I am just getting back from a 9 day vacation with little to no cell service most days and I am so glad I was readin ...more
E. D.
Mar 21, 2018 rated it really liked it
Shelves: nonfic
This book is essentially about setting boundaries with technology, so that we can pry our lives (as well as our attention spans, short- and long-term memory making abilities, emotions, willpower, and critical thinking skills) back out of its grimy talons. The second half of the book outlines a 30-day plan for how to do this, with the understanding that technology isn't evil per se, and that some things we use our devices for really do make our lives better. (Spoiler alert: Facebook is not one of ...more
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Phones are evil but they're also our friends 1 4 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
“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.” 1 likes
“Psychologists refer to unpredictable rewards as “intermittent reinforcements.” I call them “the reason we date jerks.” 0 likes
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