Anup Chouhan's Key Ideas from How to Break Up with Your Phone
by Catherine Price

• Apps use intermittent rewards (random notifications) to trigger dopamine hits.
• This creates a feedback loop that makes it harder to stop using your phone.
• Just like other addictions, excessive phone use rewires our brain to crave constant stimulation.

• Taking a break from your phone is essential for regaining focus.
• Turn off notifications to stop the constant distraction.
• Plan phone-free time, like during meals or before bed, to reconnect with the present moment.

• Set tech-free zones like your bedroom or dining area to avoid phone distractions.
• Limit social media to specific times of the day.
• Use your phone for purposeful tasks only, not as a tool for endless scrolling.

• Pay attention to how and why you’re using your phone.
• Ask yourself: Is this app adding value or just wasting time?
• Be intentional with each phone use, focusing on what truly benefits you.
• Don’t miss out on this opportunity to reclaim your time – I created a free Daily Tech Detox Planner download now to start tracking your screen time and make intentional changes today!

• Begin with simple steps like reducing screen time by 10-20% each day.
• Track your phone usage using apps to understand patterns.
• Gradually build a habit of using your phone only for specific purposes.

• Replace mindless scrolling with activities like reading, walking, or journaling.
• Offline habits improve focus, creativity, and well-being.
• Engage in activities that give you a break from digital distractions, fostering mindfulness.

• Set clear boundaries for social media use, such as limiting it to 30 minutes a day.
• Consider using apps like “Forest” to stay focused and block social media temporarily.
• Take regular breaks from social media to avoid its negative effects on your mood and productivity.

• At the end of each day, reflect on how reducing screen time impacted your mood.
• Write down your feelings and experiences to reinforce the benefits of phone breaks.
• Reflection encourages growth and motivates you to continue improving your relationship with technology.

• Breaking up with your phone isn’t about quitting entirely but creating a balance.
• The goal is to regain control and make your tech habits work for you, not against you.
• Small changes lead to long-term success, so continue adjusting your phone use based on your needs.

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