How to Break Up with Your Phone

The 30-Day Plan to Take Back Your Life
Narrated by: Emily Rankin
Length: 4 hrs and 28 mins
Categories: Self Development, How-To
4.5 out of 5 stars (108 ratings)

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Publisher's Summary

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 45 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.

©2018 Catherine Price (P)2018 Random House Audio

Critic Reviews

"A slim, insight-packed volume that's both a primer on the toll smartphone overuse can take on our mental and physical health, and a practical manual for a 30-day reset designed to put you on a path to moderation, this is a book whose message couldn't feel more timely, or more urgent. (No, really: after finishing the whole thing in one horrified sitting, I immediately pre-ordered 3 more copies for friends and family.)" (Sarah Karnasiewicz, Health)

"The most important book I've read in years. Life-changing." (Sali Hughes, The Pool)

"...a comprehensive, step-by-step solution to spending less time with your phone and more time doing the things you love." (Booklist)

Featured Article: How to Do Nothing—Minimalism in a Busy World


In a world that’s constantly hustling and bustling, and continually bombarding us with images, technology, and clutter, doing nothing can be just what we need to center ourselves. But it turns out, you have to know a lot to do very little. Fortunately, more and more people are embracing the practices of minimalism (both in day-to-day realities and the digital space) and mindfulness every day. Paring back can have great mental health benefits.

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No PDF? No problem.

The review bit: Good book, good voice actor, can't wait to give the detox a try. I've already started casually implementing some of the tips and I feel it's helped me be more mindful. This is not about "getting rid" of your phone. It's about having a healthier relationship with it. I highly recommend it if this is an area of your life you want to improve.

About the headline: As of writing this comment, there's no PDF for this book and it sorely needs one. But guess what? This book attracts mildly obsessive people, and a mildly obsessive person (me) wrote up a list of the chapters and time stamps (as they would be formatted in the app's clips/bookmarks) for each day of the 30-day detox! I didn't include what the days "titles" are, because copyright, but I hope this will help people through their detox a bit. Enjoy, kiddos.

Week 1: Ch. 16
Day 1: Ch. 16/10:29
Day 2: Ch. 16/11:34
Day 3: Ch. 16/13:58
Day 4: Ch. 16/19:11
Day 5: Ch. 16/25:00
Day 6: Ch. 16/33:54
Day 7: Ch. 16/36:04

Week 2: Ch. 17
Day 8: Ch. 17/03:34
Day 9: Ch. 17/09:49
Day 10: Ch. 17/20:46
Day 11: Ch. 17/24:26
Day 12: Ch. 17/27:48
Day 13: Ch. 17/30:22
Day 14: Ch. 17/33:25

Week 3: Ch. 18
Day 15: Ch. 18/01:16
Day 16: Ch. 18/03:00
Day 17: Ch. 18/06:00
Day 18: Ch. 18/10:00
Day 19: Ch. 18/15:12
Day 20-21: Ch. 18/19:20

Week 4 and Beyond: Ch. 19
Day 22: Ch. 19/00:56
Day 23: Ch. 19/04:35
Day 24: Ch. 19/07:00
Day 25: Ch. 19/09:02
Day 26: Ch. 19/14:05
Day 27: Ch. 19/16:27
Day 28: Ch. 19/21:05
Day 29: Ch. 19/30:23
Day 30: Ch. 19/31:54

40 people found this helpful

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A must-read for anyone with a smartphone!

I just finished listening to this book but have already started implementing some of her ideas. One day in and I already feel calmer during my commute. I truly was or am a phone Junkie. I travel for home health and caught myself checking my phone at every stop light. Yesterday my usage app said I unlocked my phone 84 times. That's mind-blowing! if nothing else read or listen to this book before you stick a smartphone or tablet in your child's hand. Good stuff!

3 people found this helpful

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if you're ready, leap with this

Not completely breaking up with but now I have a much healthier relationship with my technology & have recommended this especially to my parent friends!

1 person found this helpful

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Healthy Eye-opening Phone Tips

I never realized how dangerously addicting my own phone use was becoming until I listened to the audible version of How To Break Up With Your Phone. I plan to purchase a hard copy of this book so that I can share with my family some of the valuable healthy phone use practices.

1 person found this helpful

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Necesario!

Buen libro con buenos tips, excelente regalo. Útil para tener hábitos saludables con el celular.

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fantastic book!

This book has been very insightful and has confirmed many thoughts I've had about social media and other cell phone uses and it's impact on society.

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Awesome awesome book!

Breezed through it, so informative and she's so easy to listen to which is huge for me!! Will be listening again