How to Break Up with Your Phone

The 30-Day Plan to Take Back Your Life

By: Catherine Price

Narrated by: Emily Rankin

Length: 4 hrs and 28 mins

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)

Great Resources & Advice

I did all the steps as they were presented, and I've seen a lot of improvement with my relationship with my phone.

Loved it!

I thoroughly enjoyed this book. I have started implementing a couple of the tips already (I had no idea about the auto responder with the driving focus feature). At the time of my review, there is a review labeled “No PDF? No Problem!” I believe from a Kate (May all your tables and chairs have even legs—you’re a lifesaver!). Screenshot or write down the time stamps as there is not an accompanying PDF. I think that would’ve been helpful, but the downfall to audiobooks sometimes.
I would recommend reading “digital minimalism” by Cal Newport to go along with this. I’m shooting for intentionality in every aspect of life, so this was a great fit for me.

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

Highly recommend

I really enjoyed this book. She not only gave us studies & facts about the addictions and reason why we should take back our attention. She also gives us actionable strategies and tips to overcome this addiction.

Desperately Needs a PDF

Very good concepts but it is difficult to apply the 30 break up through audiobook alone. It desperately needs an accompanying PDF. Another user included time stamps for each day is a savior!

Overall good advice

this is a very straightforward Layman's guide to beating an addiction I highly recommend it.

Great read

Loved the book. I bought a hard copy to pass along to family and friends. Great tips on how to get off your phone and become more aware of your life.

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!

Absolutely life changing for a phone addict but...

I'm going to have to buy the kindle version as well because this really ought to come with some kind of pdf version or something as many others have stated. they're not wrong, but it's still worth listening to. I'll be recommending this to anyone who I suspect has a phone or social media addiction! It's so good!

Very useful book

Great ideas, but breaks down as days, wish if it was divided to sections, that can easily navigate