Understand the Problem

There are plenty of tricks like grayscaling your phone that can help make it less addicting, but truly changing the habit of phone overuse requires understanding the underlying problem. Controlling screen time is about understanding your digital life and what you want out of it, these 5 books unpack the specific concepts like mindfulness, time blocking and reducing distraction that are most helpful in doing the work of building your own techno-philosophy. 

In this article we will cover 5 of our favorite books and outline (1) who it is for and (2) what it does best.

The 5 best books about breaking phone addiction:

Digital Minimalism - Cal Newport⁠

Who this book is for: Those who want to learn how to declutter their digital lives and focus on what's truly important.
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What it does best: Digital Minimalism provides a step-by-step guide for taking control of your digital life. Newport explains why we're addicted to our phones and how to break free from the constant distraction they provide. He gives practical advice on how to develop better habits and build a more intentional relationship with technology.

Stolen Focus - Johann Hari

Who this book is for: Those who want to understand the psychological impact of technology on their lives and learn how to regain control of their attention.

⁠What it does best: Stolen Focus explores the science behind our addiction to technology and how it affects our brains. Hari provides practical tips for breaking free from our screens and regaining our ability to focus. He also discusses the impact of technology on mental health, relationships, and society as a whole.

How to Break Up With Your Phone - Catherine Price

Who this book is for: Those who want a practical guide for reducing their screen time and breaking their phone addiction.

What it does best: How to Break Up With Your Phone provides a 30-day plan for reducing your screen time and building better habits. Price includes practical tips and exercises to help readers develop a healthier relationship with their devices. She also discusses the impact of technology on mental health and relationships.

Atomic Habits - James Clear

Who this book is for: Those who want to build better habits and break bad ones, including phone addiction.
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What it does best: Atomic Habits provides a framework for building better habits and breaking bad ones. Clear explains how habits work and provides practical advice for changing them. He also discusses the impact of technology on our habits and how to use it to our advantage.

Low Tech Life - Jose Briones

Who this book is for: Those who want to explore the benefits of a low-tech lifestyle and learn how to disconnect from technology.

What it does best: Low Tech Life explores the benefits of disconnecting from technology and living a simpler life. Briones provides practical tips for reducing screen time and building a more intentional relationship with technology. He also discusses the impact of technology on mental health, relationships, and the environment.

These aren't the only great books for fixing phone habits but all of them provide a great foundation for beginning to live a more balanced digital life.