Catherine Price, author of How to Break Up with Your Phone, agrees with Jonathan Haidt (The Anxious Generation) that screen addiction isn’t just a problem for kids—it’s a crisis for adults too. If you’re feeling trapped by endless scrolling, here’s how to reclaim your time and attention.
1. Define Your "Why
- Setting a strict screen-time limit won’t work—our devices are designed to steal our attention.
- Instead, ask yourself: *Why do I want to change? What would a healthy relationship with my phone look like?*
- Track your screen time (likely 25% of waking hours!) and write a "breakup letter" to your phone.
2. Reconnect with Real Life
- Many of us are busy but still feel bored and disconnected—so we turn to our phones.
- Make a list of things that bring you joy (hobbies, social activities, creative pursuits) and schedule them into your life to crowd out screen time.
3. Make Your Phone Boring
- Disable notifications and remove addictive apps.
- Keep only essential tools—maps, camera, calendar, actual phone calls.
- Use blockers like Freedom, Opal, or Unpluq to curb distractions.
4. Create Phone-Free Zones
- Establish boundaries: make mealtime screen-free.
- Try a “Digital Sabbath”—an entire evening or day without screens.
5. Start & End the Day Screen-Free
- Avoid grabbing your phone first thing in the morning and last thing at night.
- Get an actual alarm clock, set up a family charging station outside the bedroom, and keep a book bedside instead.
Breaking free won’t be easy—stay accountable with a “phone breakup buddy.” And if you slip? No shame. Recognizing the habit is already a step forward. After all, the best parts of life happen *off* the screen.
📖 Source: *“Are You Struggling with Your Own Screen Time?”* by Catherine Price, *After Babel*, Jan. 29, 2025.