To break up with your phone means to create a healthier, more mindful relationship with it rather than giving it up entirely. Here is a practical approach based on expert advice, especially from Catherine Price's book How to Break Up With Your Phone and related resources:
Steps to Break Up With Your Phone
- Assess Your Current Relationship: Use your phone’s screen-time tracking feature to see how much time you spend on it. Reflect on whether this relationship feels healthy and ask close ones for their perspective on your phone use around them
- Set Intentions: Decide what you want to pay attention to in your life instead of your phone. Knowing what meaningful activities or relationships you want to prioritize helps prevent drifting back into old habits
- Create Speed Bumps: Before you reach for your phone, pause and ask yourself if you really want to use it at that moment. Use reminders like lock screen images or physical cues (e.g., a rubber band on your phone) to slow down impulsive checking
- Tidy Your Digital Space: Delete or limit apps that are most distracting, turn off non-essential notifications, and consider using app blockers or built-in features like "Do Not Disturb" to reduce interruptions
- Practice Trial Separations: Try leaving your phone at home during walks or other activities, or stare out the window instead of checking your phone during commutes. Notice your cravings without giving in, observing how they fade over time
- Follow a 30-Day Plan: Catherine Price offers a structured 30-day digital detox plan that gradually helps you reduce phone dependence, prune apps, and build new habits for a balanced phone relationship
- Join a Supportive Community: Engage with groups or online communities focused on improving screen/life balance to share experiences and get encouragement
Key Mindset
Breaking up with your phone is not about total abstinence but about reclaiming control and spending more time on life itself—relationships, creativity, and well-being—rather than endless scrolling
. By following these steps, you can develop a sustainable, mindful relationship with your phone that reduces stress and improves focus without needing to give it up completely
