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.
Get the book
Take a Course

READY TO GET STARTED?

  • 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.

    Get the Book

  • 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!)

    Get the Workbook

  • 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.

    Join the waitlist

MEDIA

  • 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.

    listen now

  • 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.

    Read the Article

  • Good Screens and Bad Screens

    Listen Now

  • Screen Time Overload? Here's How To Find Balance

    Listen Now

  • How to Create Screen-Life Balance When Life Has Shifted to Screens

    Read the Article

  • Catherine Talks Phone Addiction With Jon Favreau and Max Fisher

    Listen to the Podcast

  • Hear Catherine’s conversation with the Surgeon General

    Listen to the Podcast

  • The Secret To Breaking Up With Your Phone? Remember That You Will Die.

    Read the Article

  • Catherine on Ten Percent Happier with Dan Harris

    Listen to the Podcast

  • Catherine and Kevin Roose on the Today Show

    Watch now

  • Catherine on Good Morning America

    Watch Now

  • Catherine on CBS This Morning

    Watch Now

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