How to Break Up With Your Phone®│The 30-Day Plan
How to Break Up With Your Phone® is a practical, evidence-based 30-day digital detox plan that will help you break up—and then make up—with your phone. The goal: better mental health, improved screen/life balance®, and a long-term relationship with technology that feels good.
Screen/Life Balance® | Scroll Less. Live More.
Scroll Less. Live More.
READY TO GET STARTED?
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Step 1: Get the Book, How To Break Up With Your Phone (2025 Revised Edition)
Is your phone the first thing you reach for in the morning and the last thing you touch before bed? 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.
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Step 2: Get the Companion Workbook
Created by popular request, the How to Break Up With Your Phone® Companion Workbook is a printable PDF designed to help you engage more fully and track your progress as you make your way through the book or course. (It’s been fully revised to reflect the updated edition!)
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Step 3: Take a Course
Sign up to get on the waitlist for my upcoming phone breakup self-guided course, and to be the first to know about guided classes and live webinars.
MEDIA
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![How to Stop Scrolling and Reclaim Your Brain]()
How to Stop Scrolling and Reclaim Your Brain
If you’ve made a resolution to spend less time on your phone this year, help is at hand.
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Do Not Disturb: How I Ditched My Phone and Unbroke My Brain
Tech reporter Kevin Roose’s viral article about having Catherine help him break up with his phone.
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Good Screens and Bad Screens
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Screen Time Overload? Here's How To Find Balance
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How to Create Screen-Life Balance When Life Has Shifted to Screens
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Catherine Talks Phone Addiction With Jon Favreau and Max Fisher
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Hear Catherine’s conversation with the Surgeon General
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The Secret To Breaking Up With Your Phone? Remember That You Will Die.
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Catherine on Ten Percent Happier with Dan Harris
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Catherine and Kevin Roose on the Today Show
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Catherine on Good Morning America
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Catherine on CBS This Morning
Sign up for my “How to Feel Alive” newsletter, and I’ll send you suggestions for ways to scroll less, live more and have fun.