How to break up with your phone - Part 2

My Personal Experience

Noticing the Habit

A while back, I started noticing how often I checked my phone — not just my phone, but my email, Facebook, LinkedIn, and all the other platforms I use in my personal and professional life. I began paying more attention to my behaviour, and now that I’ve read Catherine Price’s How to Break Up With Your Phone, I understand the underlying processes far better (you can find more information about the book in this blog post).

A Phone-Free Break

During my summer break, even before reading the book, I decided to go cold turkey and leave my phone at home while I went away for a few days. Before that, I felt as if I were constantly waiting for messages or notifications — as if something important might appear at any moment. Of course, I was aware that this was the perfect, low-pressure moment to try saying goodbye to my phone: I didn’t need to check work emails, someone else could handle navigation, I had a watch, and I even brought a digital camera to capture holiday moments.

At first, it felt uneasy and unfamiliar. But slowly, I began to relax. There was nothing to wait for, no news to check. I read more, felt more present, and noticed how often I still searched for my phone out of habit — and how much time others around me spent on theirs. I became aware that those “empty” in-between moments — waiting, travelling, or feeling the slightest bit bored or uncomfortable — were the moments I reached for my phone the most.

Overall, the break felt freeing. When I returned home, I even felt a little rebellious: No, I won’t take my phone with me everywhere. But of course… I eventually slipped back into old habits.

Reflecting on Why I Reach for My Phone

Still, I took time to reflect. A big part of my phone use is tied to work and staying connected with people. I want to be available for students and clients, reply to emails, arrange meet-ups, organise my schedule. And sometimes, I just want distraction — to watch random videos on YouTube, to comfort myself, to switch off for a minute. And suddenly, an hour has passed, and it takes ridiculous willpower to stop. This isn’t a personal flaw — social media is designed to pull us in and keep us there.

Trying the 30-Day Challenge

So reading Price’s book and starting the 30-day challenge felt like a natural next step. I already had some habits in place (I don’t have Facebook or Instagram on my phone, and I don’t use highly addictive platforms like TikTok — though YouTube is still a slippery slope). Some suggestions were easy to implement. Others… weren’t.

I often felt like I was failing. I still checked my phone far too often — and still do. I also realised that I have the same pattern at work, checking email, Facebook, LinkedIn during any small break. These habits are deeply ingrained, and changing them has been frustrating. I’m nowhere near “finished.” It sometimes feels like an ongoing struggle, but I’m not giving up.

Multitasking, Tabs, and Mental Clutter

I’ve also noticed my habit of keeping many tabs open — as visual reminders of tasks I haven’t dealt with yet. But they constantly pull my attention in different directions. Strangely, having only one window with one tab open feels almost uncomfortable. I think this reflects a pressure to be productive at all times, to squeeze as much as possible into every minute.

This is something I want to explore in my next blog post about focus — especially the myth of multitasking, and the belief that every moment must be filled with “doing.” I’ve built this mindset over years, so I can’t expect it to disappear after one round of tapping. This journey requires patience and persistence — and a willingness to embrace imperfection.

Why It’s Hard — and Why It Matters

Even small steps from Price’s program can be challenging. Research shows that simply having our phone on the desk affects us and makes us more distracted. No wonder we struggle. So I try to see this as an exploration rather than a strict challenge. Tapping has become an ally for me — helping me ease the discomfort and anxiety that come up when I try to change my habits. Understanding the neuroscience doesn’t mean we can magically rewire our brains overnight. These behaviours took years to build; letting them go will take time too.

Small Wins and Ongoing Experiments

Some parts of the challenge were easier. Leaving my phone for 24 hours felt nourishing — no appointments, no obligations, just moving through the day freely. It felt like rediscovering a different way of being. But it does affect my social life, and because I don’t want to inconvenience people by requiring more planning and less spontaneity, I usually avoid social arrangements during those 24-hour breaks. Still, I would like to experiment with this more and leave my phone behind more often.

These days, I find it easier to go for walks without my phone, but overall, I still spend more time on it than I’d like. Getting an alarm clock and a watch was a great step in the right direction (I’m still working on leaving the phone in another room overnight). It just requires more planning — for example, my meditation practice is on my phone — but one step at a time.

Intention Over Elimination

And of course, we don’t want to ban our phones completely. Sometimes it’s fun to watch YouTube, try new recipes, or laugh at a favourite comedian. The goal isn’t to give up these moments but to be intentional — and intention is a muscle we can train.

After months of paying more attention, I doomscroll far less and use my phone more consciously. There is still plenty of room for improvement, and I know this journey isn’t about perfection but about awareness, patience, and choosing differently one small moment at a time.

Closing Thoughts

Sounds pretty good in theory, right? And yet, the real magic happens when we start practising — gently, consistently, and with a lot of self-compassion. Here’s to taking back our time, one intentional choice at a time. Join me for a quick tapping break to begin your journey toward a more mindful relationship with your phone: https://youtu.be/i-l6Y2zXgoQ