What is *How to Break Up With Your Phone* by Catherine Price about?

*How to Break Up With Your Phone* offers a 30-day plan to reduce smartphone dependency by combining scientific research with actionable strategies. It addresses how app design exploits psychological triggers, explores the mental health impacts of overuse, and provides steps to reclaim focus and intentionality. The revised edition includes a digital detox guide and advice for managing kids’ screen time.

Who should read *How to Break Up With Your Phone*?

This book is ideal for anyone feeling overwhelmed by compulsive scrolling, parents concerned about modeling healthy tech habits, or professionals seeking productivity fixes. It’s particularly relevant for readers interested in mindfulness, behavioral science, or creating sustainable screen-life balance.

Is *How to Break Up With Your Phone* worth reading?

Yes—the book is praised for its evidence-based approach, relatable anecdotes, and pragmatic solutions. Unlike generic detox guides, it merges neuroscience with step-by-step exercises, making it a standout resource for long-term behavior change. Readers call it “optimistic yet realistic” for balancing tech use without total abandonment.

What are the main ideas in *How to Break Up With Your Phone*?

Key ideas include recognizing how app design hijacks attention, rebuilding awareness of unconscious scrolling, and establishing “tech boundaries.” Price emphasizes treating phone habits like a relationship—requiring conscious effort to repair—and highlights improved sleep, creativity, and human connection as detox benefits.

How does Catherine Price’s 30-day phone detox plan work?

The plan starts with a 7-day “trial separation” (e.g., deleting social media, turning off notifications), followed by gradual reintroduction of tools with intentional limits. Daily exercises include tech-free mornings, designated scroll times, and environmental tweaks like charging phones outside bedrooms.

What inspired Catherine Price to write this book?

Price’s “aha moment” came while nursing her infant daughter at night, realizing her phone use modeled unhealthy relationships. As a science journalist and mindfulness practitioner, she combined personal experience with research on attention economics and behavioral addiction.

Does *How to Break Up With Your Phone* address screen time for kids?

The 2025 revised edition adds strategies for parenting in the digital age, like setting “family phone rules” and modeling mindful usage. Price argues parents must first fix their own habits to credibly guide children.

What is the “Scroll Less. Live More” philosophy?

This mantra encapsulates the book’s goal: replacing mindless scrolling with activities that spark joy, creativity, or connection. Examples include substituting social media with hobbies, in-person conversations, or tech-free outdoor time.

如何与手机分手

夺回生活主导权的 30 天计划

凯瑟琳·普莱斯

3.92(20552 Reviews)

《如何与手机分手》概述

在这个旨在劫持你注意力的世界里，重新夺回你的专注力。《如何与手机分手》提供了一份为期 30 天的排毒计划，乔纳森·海特（Jonathan Haidt）称赞其为针对我们这个设备成瘾时代的“此类书籍中最好的一本”。在你刷手机时，你正在错过哪些回忆？

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第 1 章

Swipe Left on Your Screen Addiction

Ever checked your phone while reading this sentence? In her breakthrough book, Catherine Price delivers the wake-up call our screen-obsessed culture desperately needs. Named one of the best books of 2018 by NPR, "How to Break Up with Your Phone" emerged just as the average American reached a staggering 4 hours of daily screen time. Price, an award-winning science journalist, doesn't just identify the problem - she rewires your relationship with technology through her practical 30-day plan. What makes this book revolutionary is how it blends neuroscience with actionable steps, revealing how phones hijack our neurochemistry while providing concrete liberation strategies. Unlike typical digital detox guides, Price doesn't demand cold-turkey abandonment but instead creates a sustainable path to mindful usage. Readers consistently report rediscovering lost hobbies, improved sleep, and deeper connections with loved ones after following her method. This isn't just another self-help book - it's the essential survival guide for thriving in the attention economy.

第 2 章

The Toxic Relationship We Don't Talk About

Dear Phone, we need to talk about our relationship. What started as innocent curiosity has evolved into something far more consuming-you've become my constant companion, my first hello in the morning and my last goodbye at night. You bring undeniable benefits: instant connection to loved ones, access to limitless information, and entertainment on demand. Yet something feels off. Our relationship has grown increasingly one-sided. You demand my attention constantly, interrupting conversations, disturbing my sleep, and fragmenting my thoughts. I find myself reaching for you automatically-during moments of boredom, anxiety, or even in the middle of meaningful human interactions. The most troubling part? I can't seem to stop. Breaking up with your phone doesn't mean abandoning it completely. Rather, it's about reclaiming agency in this relationship. Smartphones are remarkable tools, but they've infiltrated our lives in ways we never consciously chose. Many of us recognize the negative impacts-deteriorating memory, diminished attention spans, disrupted sleep patterns, and reduced face-to-face interactions-yet we struggle to take meaningful action. The goal isn't to return to a pre-digital era but to craft a conscious, controlled connection with our devices. This means using them intentionally rather than reactively, ensuring they enhance rather than detract from our lives. When we examine our phone habits closely, many of us discover patterns that mirror addiction-and understanding this dependency is the first step toward establishing a healthier relationship.

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第 3 章

The Moment of Realization: When Your Phone Owns You

Have you ever saved a document on your computer and immediately checked your phone? Or found yourself reaching for your device during a lull in conversation? These seemingly innocent habits reveal something deeper-a compulsive relationship with our phones that often leaves us feeling empty rather than fulfilled. I've caught myself checking my phone while waiting for water to boil, during bathroom breaks, and even mid-conversation with loved ones. Each check promises a dopamine hit-perhaps an exciting email, a social media like, or breaking news-but rarely delivers lasting satisfaction. Instead, these habits often amplify anxiety and create a cycle of dependency that's difficult to break. What's particularly insidious about this relationship is how it replaces genuine experiences with shallow digital interactions. Think about the last time you were in a beautiful natural setting. Did you experience it fully, or were you busy capturing the perfect Instagram shot? Did you savor a special meal, or were you distracted by the need to document it? Our phones have become mediators of our experiences rather than tools that enhance them. This realization-that our phones often take more than they give-is uncomfortable but necessary. It forces us to confront the reality that what began as a useful tool has, for many of us, transformed into something that controls rather than serves us.

第 4 章

The Science Behind Your Phone Addiction

When I first attempted to study the effects of excessive phone use, I encountered a telling obstacle-I couldn't focus long enough to read research papers without checking my phone. This experience itself illustrated the very problem I was trying to understand. Neuroscience research reveals disturbing findings about smartphone use. Extended screen time compromises memory formation, attention spans, and emotional well-being. The constant task-switching we do when using phones-checking email, then social media, then texts-fragments our thinking and reduces our capacity for deep thought. Studies link smartphone overuse with concerning personality changes and mental health issues. A 2017 study by psychologist Jean Twenge found that teens who spend five or more hours daily on electronic devices are 71% more likely to have suicide risk factors. Other research shows correlations between heavy smartphone use and increased anxiety, depression, and loneliness. Perhaps most concerning is how phones reshape our social interactions. The phenomenon of "phubbing"-snubbing someone by looking at your phone-has become so common we barely notice it. Yet studies show it significantly damages relationship satisfaction and feelings of personal connection. When we're physically present but mentally elsewhere, we miss the subtle nonverbal cues that build intimacy and understanding. Our phones aren't just changing what we do-they're changing who we are, rewiring our brains for distraction rather than focus, for shallow skimming rather than deep engagement.

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第 5 章

The Deliberate Design of Dependency

Have you ever wondered why it's so hard to put your phone down? This isn't accidental-it's by design. Tech companies employ armies of engineers and psychologists to make their products as addictive as possible, leveraging our brain chemistry against us. At the heart of this manipulation is dopamine, the neurotransmitter associated with pleasure and reward. Each notification, like, or message triggers a small dopamine release, creating a powerful reinforcement loop that keeps us coming back for more. This is the same neurochemical pathway involved in gambling addiction and substance abuse. Tech designers exploit several psychological vulnerabilities to keep us hooked: Our brains crave novelty-smartphones offer an endless stream of new content, ensuring we never grow bored. Like toddlers fascinated by cause and effect, we delight in the immediate responses our phones provide to our actions-tap a button, get a reaction. Unpredictability proves especially addictive. Just as slot machines keep gamblers pulling the lever with variable rewards, the uncertainty of what we'll find when we check our phones-maybe something exciting, maybe nothing-keeps us checking compulsively. Anxiety drives engagement too. The fear of missing out (FOMO) creates a powerful incentive to stay constantly connected, while the phone itself becomes both the source of and solution to this anxiety. Our deep human need for social validation finds a powerful outlet in social media metrics. Each like or positive comment triggers a dopamine hit that reinforces our dependency. Even our natural tendency toward inertia is exploited through features like auto-play, which remove the decision point that might otherwise allow us to disengage. Understanding these mechanisms doesn't make us immune to them, but it does help us recognize when we're being manipulated-the first step toward reclaiming our agency.

第 6 章

The True Cost of "Free" Social Media

When a product is free, you're not the customer-you're the product. Nowhere is this more true than with social media platforms, which operate primarily as sophisticated surveillance and advertising operations. Facebook, for instance, tracks not just what you do on its platform but across the internet, building detailed profiles to sell to advertisers. Every click, like, and share becomes data to be monetized. The longer you stay engaged, the more valuable you become as an advertising target. Social media platforms have perfected attention-stealing mechanisms. Features like the "Like" button, introduced by Facebook in 2009, transformed social interactions into quantifiable metrics that trigger dopamine releases and keep users coming back to check their "social performance." This constant engagement comes at a significant cost to our well-being. Research consistently shows correlations between heavy social media use and increased unhappiness. In one striking study, people who quit Facebook for just one week reported significantly higher life satisfaction and positive emotions. The impact on younger generations is particularly concerning. Jean Twenge's research shows that rates of teen depression and suicide began rising sharply around 2012-exactly when smartphone ownership reached critical mass. Today's teenagers are experiencing unprecedented levels of loneliness, anxiety, and depression, with social media use emerging as a significant factor. Beyond personal costs, there are societal implications. Social media algorithms prioritize engagement over accuracy, creating filter bubbles that reinforce existing beliefs and promote increasingly extreme content. This has contributed to political polarization and the spread of misinformation, threatening the very fabric of democratic discourse. When we understand these dynamics, seemingly innocent social media use takes on new significance. Each scroll isn't just wasting time-it's participating in a system designed to exploit our psychology for profit.

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第 7 章

The Multitasking Myth and Your Fragmented Attention

"I'm great at multitasking!" Many of us pride ourselves on this supposed skill, but neuroscience tells a different story. What we call multitasking is actually rapid task-switching, and it comes at a significant cognitive cost. When we bounce between tasks-checking email while writing a report, texting while talking with a friend-our brains must repeatedly reorient, consuming mental resources and reducing performance on all tasks. Studies show that this kind of fragmented attention can reduce productivity by as much as 40%. Stanford researchers found that heavy multitaskers perform worse on attention tests and have more difficulty filtering out irrelevant information. Perhaps most concerning, they're typically unaware of these deficits, believing themselves to be effective despite evidence to the contrary. Our phones exacerbate this problem by creating constant opportunities for task-switching. Each notification presents a temptation to shift attention, fragmenting our focus and preventing the deep engagement necessary for complex thinking and creativity. This has profound implications for how we work, learn, and relate. Students who study with phones nearby-even if they're not actively using them-demonstrate reduced comprehension and recall. Workers who check email frequently show higher stress levels and lower productivity. Conversations interrupted by phone checks are rated as less satisfying and less empathetic by participants. The capacity for sustained attention isn't just about productivity-it's essential for deep human experiences. Whether appreciating art, engaging in meaningful conversation, or solving complex problems, our most rewarding activities require the focused attention that constant phone use erodes.

第 8 章

How Your Phone Is Rewiring Your Brain

Our brains possess remarkable neuroplasticity-they physically reorganize based on how we use them. London cab drivers develop enlarged hippocampi from memorizing the city's complex street layout. Musicians show expanded motor cortices from practicing their instruments. Similarly, our phone habits are physically reshaping our brains, but not necessarily in beneficial ways. With smartphones, we're primarily exercising our capacity for distraction rather than concentration. Each time we interrupt a task to check our phones, we strengthen neural pathways associated with task-switching and weaken those associated with sustained focus. Over time, this makes distraction our default state and deep concentration increasingly difficult. This rewiring affects how we process information. Reading on screens encourages skimming rather than deep reading. Online content bombards us with links, ads, and notifications, forcing constant micro-decisions that deplete our mental resources. This fragmented reading style weakens our ability to construct complex mental models and engage in critical thinking. Our memory systems suffer too. Smartphones challenge both working memory (our mental workspace) and long-term memory formation. When we overload working memory with a barrage of information, we hinder its ability to transfer important content to long-term storage. The result is that despite consuming more information than ever, we retain less of it meaningfully. Sleep quality deteriorates as well. The blue light emitted by screens suppresses melatonin production, delaying sleep onset. Additionally, the stimulating nature of phone activities-checking social media, reading news, playing games-activates our brains precisely when we should be winding down. Poor sleep further impairs cognitive function, creating a vicious cycle of impaired attention and increased phone dependency. Perhaps most significantly, phones disrupt our ability to enter a state of "flow"-that deeply satisfying experience of complete absorption in a challenging but manageable task. Flow represents one of the most fulfilling human experiences, yet it requires exactly what phones take away: sustained, uninterrupted focus.

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第 9 章

Reclaiming Creativity Through Boredom

When was the last time you were truly bored-not the kind of boredom you immediately escape by reaching for your phone, but the kind where you sit with the discomfort until your mind begins to wander creatively? This kind of boredom has become endangered in our constantly connected world, with significant implications for our creative capacity. Creativity requires mental space-periods of apparent idleness where our minds can make unexpected connections and generate novel ideas. When we fill every moment of downtime with phone use, we eliminate these essential creative incubation periods. Consider Lin-Manuel Miranda's childhood experience. Growing up without video games, he recalls being "bored enough" to invent elaborate games with just a stick. This same creative capacity later enabled him to envision and create the groundbreaking musical "Hamilton." Had he had constant digital entertainment available, would his creative muscles have developed so robustly? Neuroscience supports this connection between boredom and creativity. When our minds wander, the brain's "default mode network" activates-a constellation of brain regions associated with self-reflection, memory consolidation, and creative problem-solving. Constant phone use suppresses this network, keeping us in a state of reactive attention rather than reflective thought. This has particular implications for younger generations who may never experience extended periods without digital stimulation. Without practicing the skill of entertaining themselves or sitting comfortably with their own thoughts, they may struggle to develop the internal resources that fuel creativity and innovation. Reclaiming boredom doesn't mean embracing misery-it means creating space for your mind to wander, make connections, and generate insights that constant stimulation prevents. Some of our best ideas come not when we're frantically consuming information but when we're walking, showering, or simply daydreaming-activities increasingly interrupted by phone checks.

第 10 章

Breaking Free: The Mindfulness Approach

How do we break free from phone dependency without abandoning the genuine benefits of these devices? The answer lies not in willpower alone but in mindfulness-the practice of non-judgmental awareness of our present experience. Mindfulness offers a powerful approach to changing our relationship with phones because it targets the root of addictive behaviors. Rather than fighting cravings, we learn to observe them with curiosity. Psychiatrist Judson Brewer demonstrated this principle with smokers: those trained in mindfulness had twice the quit rate of those using traditional methods. The same principles apply to phone use. When you feel the urge to check your phone, try this three-step process: First, notice the urge without immediately acting on it. What physical sensations accompany this desire? Perhaps a slight tension in your chest, a tingling in your fingers, or a sense of restlessness. Second, investigate why this urge has arisen. Are you feeling bored, anxious, lonely, or uncertain? Is checking your phone a habitual response to this feeling? Third, make a conscious choice about whether to act on the urge based on this awareness, rather than responding automatically. This practice creates a crucial gap between stimulus and response-what Viktor Frankl called "the space in which our power to choose our response lies." Each time you observe an urge without automatically acting on it, you strengthen your capacity for mindful choice. The goal isn't to never use your phone but to use it intentionally rather than reactively. Mindfulness helps transform phone use from an unconscious habit to a conscious choice, putting you back in control of when, how, and why you engage with your device. This approach avoids the pitfalls of simple restriction, which often increases craving. Instead, it cultivates a deeper understanding of your relationship with technology, allowing for a sustainable shift in behavior based on insight rather than rules.

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第 11 章

The 30-Day Phone Breakup Plan

Changing your relationship with your phone requires more than good intentions-it needs a structured approach. This 30-day plan provides a gradual but comprehensive path to phone freedom, beginning with awareness and progressing through concrete habit changes. Week 1 focuses on Technology Triage-understanding your current relationship with your phone. Start by downloading a tracking app to measure your actual usage against your perceived usage. Most people are shocked to discover they check their phones 50-100 times daily, spending 3-4 hours on them. Next, assess your emotional connection to your phone through journaling exercises. Begin paying attention to triggers that prompt checking, noting physical sensations and emotional states that precede reaching for your device. By mid-week, implement your first "speed bump"-a small obstacle that slows automatic phone use. The WWW method asks three questions before checking: What for? Why now? What else could I do instead? This creates space for conscious choice. A powerful step is deleting social media apps from your phone, accessing them only through browsers, which naturally slows interaction and reduces mindless scrolling. Week 2 addresses habit change by altering your environment. Disable non-essential notifications, which function as Pavlovian triggers for compulsive checking. Reorganize your apps, keeping only essential "tools" on your home screen and burying distracting apps in folders on secondary screens. Consider switching your display to grayscale, which reduces the visual appeal of colorful apps designed to capture attention. Change where you charge your phone-ideally outside your bedroom-breaking the habit of checking it first thing in the morning and last thing at night. Identify the true rewards you seek from phone use (connection, entertainment, escape) and find alternative ways to meet these needs. Download app-blockers to prevent access to distracting apps during designated times. Week 3 focuses on reclaiming your brain through mindfulness practices. Learn to pause and breathe when you feel the urge to check your phone, creating space between impulse and action. Practice sitting with boredom rather than immediately escaping it through your phone. Exercise your attention span through activities that require sustained focus, like reading physical books or listening attentively to music. The culmination of this week is a 24-hour "Trial Separation" from your phone-a digital sabbath that provides perspective on your dependency and demonstrates that life continues without constant connectivity. Prepare by informing contacts, planning offline activities, and setting up auto-responses. Week 4 solidifies your new relationship through sustainable practices. Reflect on insights from your trial separation and implement regular shorter "phasts" (phone fasts) that fit your lifestyle. Clean up your broader digital life by unsubscribing from unnecessary emails and unfollowing social media accounts that don't bring joy. Develop consistent phone habits like designated check times and phone-free zones in your home. Throughout this process, remember that perfection isn't the point-awareness and intentionality are. The goal isn't to never use your phone but to ensure it serves rather than controls you.

第 12 章

Living Beyond the Screen: A New Relationship

Congratulations! By working through this process, you've fundamentally transformed your relationship with your phone. This isn't about achieving perfect digital abstinence but about establishing a balanced, intentional approach to technology that enhances rather than diminishes your life. What might this new relationship look like in practice? Your phone is now a tool you use deliberately rather than a constant companion demanding attention. You check it at specific times rather than reflexively throughout the day. When with others, your phone stays in your pocket or bag, allowing for full presence in conversations and shared experiences. Your home likely has designated phone-free zones-perhaps the dining table, bedroom, or living room during family time. You might start your mornings with meditation, journaling, or simply gazing out the window rather than immediately diving into emails and social media. Your evenings might include reading physical books, engaging in hobbies, or connecting with loved ones without digital interruption. This new relationship extends beyond your phone to your entire digital ecosystem. Your email inbox no longer controls your attention; instead, you check it at scheduled times. Your social media feeds have been curated to include only accounts that inspire or inform rather than provoke anxiety or envy. You've established boundaries around work communications, perhaps using separate devices or apps for personal and professional purposes. Most importantly, you've reclaimed mental space for what truly matters. Without the constant digital interruptions, you might find yourself thinking more deeply, connecting more authentically, and experiencing life more richly. Creative ideas emerge during moments that would previously have been filled with scrolling. Conversations become more meaningful without the phantom presence of your phone. Remember that this journey isn't linear. There will be times when old habits resurface or when legitimate needs require more intensive phone use. The difference is that you now approach these situations with awareness rather than automaticity. You can make conscious choices about when increased connectivity serves your values and when it doesn't. This isn't about rejecting technology but about ensuring it remains in its proper place-as a servant to your goals and values rather than their master. In this balanced relationship, your phone enhances your life without diminishing your humanity.

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《如何与手机分手》核心主题

digital detox
attention economy
dopamine loops
screen time management
intentional technology use

《如何与手机分手》经典语录

Smartphones are remarkable tools, but they've infiltrated our lives in ways we never consciously chose.
Our phones have become mediators of our experiences rather than tools that enhance them.
Our phones aren't just changing what we do-they're changing who we are.

《如何与手机分手》主要人物

Catherine PriceAuthor and science journalist
Jean TwengePsychologist who studied device use and health

关于作者

凯瑟琳·普莱斯（Catherine Price）是一位科学记者，也是畅销书《如何与手机分手：夺回生活的30天计划》（How to Break Up with Your Phone: The 30-Day Plan to Take Back Your Life）的作者，她是数字健康和正念领域的领军人物。普莱斯毕业于普林斯顿大学和哥伦比亚大学，她结合自己在健康和技术方面的专业知识来应对现代屏幕成瘾的挑战，其灵感源于她作为一名家长重新评估自己与设备关系的转变经历。

她的作品曾刊登在《纽约时报》、美国国家公共广播电台（NPR）和《时代周刊》上，她还经常在 TED、SXSW 和企业活动中发表演讲，探讨如何培养更健康的技术习惯。

普莱斯的 Substack 通讯《如何感到充满活力》（How to Feel Alive）延续了她的使命，即帮助读者在屏幕之外找回创造力和快乐。她还是《趣味的力量：如何重新感到充满活力》（The Power of Fun: How to Feel Alive Again）一书的作者，该书扩展了她对有意识生活的探索。《如何与手机分手》已被翻译成 30 种语言，并获得了全球媒体的认可，巩固了其作为数字时代实现屏幕与生活平衡的实用指南地位。

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由哥伦比亚大学校友在旧金山创建

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@Jaded_Falcon

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"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

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483

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开启你的学习之旅，就是现在

第 11 章

如何与手机分手

概述《如何与手机分手》概述

一本书，多种聆听方式。

Swipe Left on Your Screen Addiction

The Toxic Relationship We Don't Talk About

边听边看，每个词都清晰呈现

The Moment of Realization: When Your Phone Owns You

The Science Behind Your Phone Addiction

从 《如何与手机分手》中收获更多

The Deliberate Design of Dependency

The True Cost of "Free" Social Media

边听边看，每个词都清晰呈现

The Multitasking Myth and Your Fragmented Attention

How Your Phone Is Rewiring Your Brain

从 《如何与手机分手》中收获更多

Reclaiming Creativity Through Boredom

Breaking Free: The Mindfulness Approach

边听边看，每个词都清晰呈现

The 30-Day Phone Breakup Plan

Living Beyond the Screen: A New Relationship

你已读完 《如何与手机分手》

《如何与手机分手》核心主题

《如何与手机分手》经典语录

《如何与手机分手》主要人物

关于作者

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发现更多

1,000,000+ curious minds.

1,000,000+ curious minds.

一本书，多种聆听方式。

Swipe Left on Your Screen Addiction

The Toxic Relationship We Don't Talk About

边听边看，每个词都清晰呈现

The Moment of Realization: When Your Phone Owns You

The Science Behind Your Phone Addiction

从 《如何与手机分手》中收获更多

The Deliberate Design of Dependency

The True Cost of "Free" Social Media

边听边看，每个词都清晰呈现

The Multitasking Myth and Your Fragmented Attention

How Your Phone Is Rewiring Your Brain

从 《如何与手机分手》中收获更多

Reclaiming Creativity Through Boredom

Breaking Free: The Mindfulness Approach

边听边看，每个词都清晰呈现

The 30-Day Phone Breakup Plan

Living Beyond the Screen: A New Relationship

你已读完 《如何与手机分手》

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发现更多

《如何与手机分手》概述

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