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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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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


Publication date ‏ : ‎ February 13, 2018


Language ‏ : ‎ English


Print length ‏ : ‎ 192 pages


ISBN-10 ‏ : ‎ 039958112X


ISBN-13 ‏ : ‎ 20


Item Weight ‏ : ‎ 2.31 pounds


Dimensions ‏ : ‎ 5 x 0.55 x 7 inches


Best Sellers Rank: #102,881 in Books (See Top 100 in Books) #14 in Personal Time Management #204 in Success Self-Help #567 in Sociology Reference


#14 in Personal Time Management:


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Top Amazon Reviews

    • Breaking up with your phone
Format: Paperback
Good, practical advice, and it will work if you stick with it!
Reviewed in the United States on May 25, 2026 by Ginger Spice
    • school administrators
I like the format of the book and appreciate the short and concise chapters. The content is consistent with the Anxious Generation and not surprising given the collaboration. I use the chapters to inform parents and students why the cell phone ban in our state is needed and the often agree when presented with data. This is a kid read and reliable tool for administrators. ... show more
Reviewed in the United States on February 12, 2026 by slymmkym
    • Outdated, but lots of useful ideas
Format: Kindle
Outdated- for many of us, landlines aren't even an option anymore- but there are still many good ideas for breaking your phone addiction and improving your attention span and focus.
Reviewed in the United States on October 7, 2024 by PamCNM
    • Must read Must read
Format: Paperback
Review Image by Kim Brooks
This book is an absolute revelation—I can’t recommend it highly enough! From the very first page, it hits you with a convicting punch, making you confront just how much power your phone has over your life in ways you might not even realize. It’s eye-opening, peeling back the layers of our digital habits with such clarity that I found myself nodding along, wide-eyed, as the truth sank in. What makes it even better is how easily readable it is—the writing flows so naturally, it’s like chatting with a wise friend who gets it. I couldn’t put it down; it’s binge-worthy in the best way, pulling you through each chapter with practical insights and aha moments that stick with you. If you’ve ever felt tethered to your screen, this book is the wake-up call you need—and trust me, you’ll devour it in one sitting! ... show more
Reviewed in the United States on April 4, 2025 Reviewed in the United States on April 4, 2025 by Kim Brooks
    • This book is changing my life - master your phone without having to get rid of it!
Format: Paperback
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
    • Nothing that you don't already know.
Format: Kindle
However having any affirmation of your beliefs helps, and this is no exception. If you have trouble starting off the road to shrugging that digital addiction this is a way, but I took it as more of a general guidance and modified things to fit my lifestyle rather than following things to the letter.
Reviewed in the United States on December 17, 2020 by Boboi
    • I'd recommend this book to any smartphone user! I'd recommend this book to any smartphone user!
Format: Paperback
Review Image by Kurt
Review Image by Kurt
Review Image by 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 Reviewed in the United States on February 26, 2019 by Kurt
    • Lose Phine Book
Format: Paperback
This is for adult readers. It is suitable for parents to read to their children unless the child loves reading. I’d say middle school age.
Reviewed in the United States on March 23, 2025 by Rebecca Tayman

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