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How to Break Up with Your Phone: The 30-Day Plan to Take Back Your Life Paperback – February 13, 2018
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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.
- Print length192 pages
- LanguageEnglish
- PublisherTen Speed Press
- Publication dateFebruary 13, 2018
- Dimensions4.9 x 0.51 x 7 inches
- ISBN-10039958112X
- ISBN-13978-0399581120
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Editorial Reviews
Review
"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
"Price dissects the way her phone has impacted her personal and professional lives, and gives practical advice on how to forge a healthier relationship with technology—without the fear mongering."—Refinery29
"The most important book I've read in years. Life-changing."—Sali Hughes, The Pool
"Could be one of the most important books to be published in recent times."—9Honey
"A comprehensive, step-by-step solution to spending less time with your phone and more time doing the things you love."—Booklist
"To design a more joyful life includes reframing some of our old perceptions and habits. Almost no single thing in modern life deserves a reframe more than the smartphone. In How To Break Up with Your Phone, Price offers an accessible and clever way to accomplish that reframe and discover more time and energy for a better life." —Dave Evans, coauthor of Designing Your Life and adjunct lecturer in the Product Design Program, Stanford University
"Price's book is an invaluable guide of how--in the author's own words—to turn your phone back into a tool, not a temptation. In these dopamine-drenched days of the smartphone era, hours can be lost to the mindless scroll. Price's easily digestible tome is practical, not preachy, and a must-have for even the worst phubber." —Pandora Sykes, journalist and former Fashion Features Editor at The Sunday Times Style
"Fascinating, entertaining and extremely timely. Your phone is an abusive partner—get rid now."—Will Storr, author of Selfie
From the Author
About the Author
A graduate of Yale and UC Berkeley's Graduate School of Journalism, she's also a recipient of a Middlebury Fellowship in Environmental Reporting, a two-time Société de Chimie Industrielle fellow at the Chemical Heritage Foundation, an ASME nominee, a 2013 resident at the Mesa Refuge, a fellow in both the Food and Medical Evidence Boot Camps at the Knight Science Journalism Program at MIT, and winner of the Gobind Behari Lal prize for science writing. You can learn more about her and her work at catherine-price.com.
Excerpt. © Reprinted by permission. All rights reserved.
After all, there are lots of reasons for us to love our smartphones. They’re cameras. They’re DJs. They help us keep in touch with family and friends, and they know the answers to every piece of trivia we could ever think to ask. They tell us about the traffic and the weather; they store our calendars and our contact lists. Smartphones are amazing tools.
But something about smartphones also makes us act like tools. Most of us find it hard to get through a meal or a movie or even a stoplight without pulling out our phones. On the rare occasions when we accidentally leave them at home or on our desk, we reach for them anyway, and feel anxious, again and again, each time we realize they’re not there. If you’re like most people, your phone is within arm’s reach right this very second, and the mere mention of it is making you want to check something. Like the news. Or your texts. Or your email. Or the weather. Or, really, anything at all.
Go ahead and do it. And then come back to this page and notice how you feel. Are you calm? Focused? Present? Satisfied? Or are you feeling a bit scattered and uneasy, vaguely stressed without really knowing why?
Today, just over a decade since smartphones entered our lives, we’re beginning to suspect that their impact on our lives might not be entirely good. We feel busy but ineffective. Connected but lonely. The same technology that gives us freedom can also act like a leash—and the more tethered we become, the more it raises the question of who’s actually in control. The result is a paralyzing tension: we love our phones, but we often hate the way they make us feel. And no one seems to know what to do about it.
The problem isn’t smartphones themselves. The problem is our relationships with them. 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—or what effects these relationships might be having on our lives.
We’ve never stopped to think about which features of our phones make us feel good, and which make us feel bad. We’ve never stopped to think about why smartphones are so hard to put down, or who might be benefiting when we pick them up. We’ve never stopped to think about what spending so many hours engaged with our devices might be doing to our brains, or whether a device billed as a way to connect us to other people might actually be driving us apart.
“Breaking up” with your phone means giving yourself a chance to stop and think.
It means noticing which parts of your relationship are working and which parts are not. It means setting boundaries between your online and offline lives. It means becoming conscious of how and why you use your phone—and recognizing that your phone is manipulating how and why you use it. It means undoing the effects that your phone has had on your brain. It means prioritizing real-life relationships over those that take place on screens.
Breaking up with your phone means giving yourself the space, freedom, and tools necessary to create a new, long-term relationship, one that keeps what you love about your phone and gets rid of what you don’t. A relationship, in other words, that makes you feel healthy and happy—and over which you have control.
Product details
- Publisher : Ten Speed Press (February 13, 2018)
- Language : English
- Paperback : 192 pages
- ISBN-10 : 039958112X
- ISBN-13 : 978-0399581120
- Item Weight : 3.53 ounces
- Dimensions : 4.9 x 0.51 x 7 inches
- Best Sellers Rank: #7,273 in Books (See Top 100 in Books)
- #26 in Popular Culture in Social Sciences
- #30 in Personal Time Management
- #288 in Success Self-Help
- Customer Reviews:
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About the author
Catherine is a science journalist who is devoted to creating evidence-backed books and resources to help people build joyful and meaningful lives. You can learn more about her and her work at ScreenLifeBalance.com and CatherinePrice.com
Catherine's newest book is THE POWER OF FUN: HOW TO FEEL ALIVE AGAIN, from The Dial Press (2021). In
it, Price unpacks the latest research on the necessity of fun and includes tips and strategies to help people find actionable ways to incorporate fun into their daily lives. Groundbreaking, eye-opening, and packed with useful guidance, The Power of Fun is a revealing depiction of the ways that fun is far from trivial. In fact, it is the key to waking up and living a more meaningful life.
Catherine's last book, HOW TO BREAK UP WITH YOUR PHONE: The 30-Day Plan to Take Back Your Life, revealed how the time we spend on our smartphones affects our brains—from our ability to focus to our memory—and what we can do to create healthier long-term relationships with our devices. Evidence-based and thoroughly tested, HOW TO BREAK UP WITH YOUR PHONE is an essential guide for anyone who owns a smartphone.
You can learn more about How To Break Up With Your Phone, download free lockscreen images (and other resources), and sign up for a free Phone Breakup Challenge at ScreenLifeBalance.com. (There are also courses designed to help people who are struggling with various issues related to Screen/Life Balance, including social media and email.)
Catherine's written and multimedia work has appeared in publications including The Best American Science Writing, The New York Times, The San Francisco Chronicle, The Washington Post Magazine, Slate, Salon, Men's Journal, Mother Jones, The Oprah Magazine, and Parade, among others. Her other books include VITAMANIA: How Vitamins Revolutionized The Way We Think About Food (Penguin Press, 2015)—a lively account of the history of vitamins and how we got to where we are today. She is also the author of a parody travel guide called 101 Places Not to See Before You Die (HarperPaperbacks, 2010) and The Big Sur Bakery Cookbook: A Year in the Life of a Restaurant (Harper Collins, 2009).
Catherine is a two-time Société de Chimie Industrielle fellow at the Chemical Heritage Foundation and VITAMANIA was supported in part by the Alfred P. Sloan Foundation. She also has been a fellow at the Mesa Refuge, the Middlebury Program in Environmental Reporting, and the Knight Science Journalism Program at MIT (for its medical evidence and food boot camps), and has been nominated for an American Society of Magazine Editors award (for a package on back health). She's passionate about nutrition, diabetes, health and travel, and also founded a legally themed clothing shop called Illegal Briefs (www.cafepress.com/illegalbriefs). Diagnosed with Type 1 diabetes in 2001, Catherine is a frequent contributor to ASweetLife.org.
Catherine's website is catherineprice.com. Follow her on Twitter at @catherine_price and instagram at @_catherineprice
Or, if you need help with social media, follow her intervention feeds at @screenlifebalance (IG), @slbalance (FB) and @screenlifeblnce (Twitter)
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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.
In the first half, Catherine Price does a masterful job of succinctly presenting the problem and scenario of modern day phone usage and the real challenges they pose to human flourishing. She provides just the right amount of phone development history and narrative thread to give the key points of the big picture and help the reader feel oriented.
In the second half, Price provides a practical, workable step-by-step guide to diminishing phone use significantly so readers can be in charge of their phone lives (instead of the other way around). It is thorough but not overwhelming. Her suggestions are specific enough to be employable, but no one day's directlives feel overwhelming.
Many of Price's observations and suggestions are unique and memorable, such as her recommendation to "have a fleeting relationship" (by which she means - have an in-person conversation with someone you meet on the road or in line, instead of looking at your phone).
I have gone back and referred to this book many times since my first reading.
Price has also given several excellent interviews about her work in this arena via podcast, and I benefit from the emails she sends to subscribers.
Top reviews from other countries
Hoy en día es un libro que deberíamos de leer la mayoría de las personas que usan un celular .
Really useful book, and I'm hoping that this will enable me to have a better relationship with those around me, who have sometimes played second fiddle to the phone.
Of course, you wouldn’t be interested in this title if you only used your phone sensibly. And the interesting thesis proposed here is that nobody really uses their phone sensibly. Furthermore, our phones and all the nifty apps inside them have been ruthlessly designed to keep it that way.
We are each of us a treasure trove of data and attention that is being plundered every second we stare at our screens. Even this review I’m writing enriches people I’ll never meet.
That said, I have cut my average daily screen time down to one quarter of what it was before I read this book. That’s 3 hours every day that I’m spending talking to people, reading, planning my life, and just enjoying all the boring, mundane, simple pleasures of being a human. And yes, I still have my phone and find it very useful.
I can’t recommend this little book highly enough. It’s improved my life enormously.