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

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

by Catherine Price


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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.

Product Details

ISBN-13: 9780399581120
Publisher: Potter/Ten Speed/Harmony/Rodale
Publication date: 02/13/2018
Pages: 192
Sales rank: 31,274
Product dimensions: 4.90(w) x 7.00(h) x 0.70(d)

About the Author

Catherine Price is an author and science journalist whose articles and essays have appeared in The Best American Science Writing, the New York Times, Popular Science, O, The Oprah Magazine, the Los Angeles Times, the San Francisco Chronicle, Washington Post Magazine, Slate, Parade, Salon, Men's Journal, Self, Mother Jones, and Health magazine, among other publications. Her previous books include Vitamania: How Vitamins Revolutionized the Way We Think About Food and 101 Places Not to See Before You Die. 

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

Read an Excerpt

Let’s get something clear from the start: the point of this book is not to get you to throw your phone under a bus. Just as breaking up with a person doesn’t mean that you’re swearing off all human relationships, “breaking up” with your phone doesn’t mean that you’re trading in your touch screen for a rotary dial. 

Excerpted from "How to Break Up with Your Phone"
by .
Copyright © 2018 Catherine Price.
Excerpted by permission of Potter/Ten Speed/Harmony/Rodale.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Table of Contents

An Open Letter to My Phone vi

Introduction 1

Part I The Wake-up

1 Out Phones Are Designed to Addict Us 20

2 Putting the Dope in Dopamine 24

3 The Tricks of the Trade 28

4 Why Social Media Sucks 39

5 The Truth about Multitasking 47

6 Your Phone is Changing Your Brain 50

7 Your Phone Is Killing Your Attention Span 54

8 Your Phone Messes with Your Memory 59

9 Stress, Sleep, and Satisfaction 64

10 How to Take Back Your Life 69

Part II The Breakup

Week 1 Technology Triage 76

Week 2 Changing Your Habits 102

Week 3 Reclaiming Your Brain 128

Week 4 (And Beyond) Your New Relationship 143

Epilogue 166

Acknowledgments 168

Recommended Resources 169

Notes 174

About the Author 181

Index 182

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