Catherine Price

What’s the first thing you do when you wake up? For many of us, it’s reaching for our phones, allowing notifications and endless scrolling to dominate our mornings. Catherine Price, award-winning journalist and bestselling author of How to Break Up With Your Phone and The Power of Fun, believes we can reclaim control over our attention and our lives by redefining our relationship with technology.

When Catherine noticed herself scrolling through her phone while her infant daughter looked up at her, she felt a pang of discomfort. “I started to wonder, oh my goodness, am I still-facing my own child?” she shared, referring to the Still Face Experiment that heartbreakingly reveals how a lack of connection can distress even the youngest among us. That realization sparked her journey to examine her phone habits and ultimately write How to Break Up With Your Phone.

Since its release in 2018, the book has helped countless readers create healthier boundaries with their devices. Now, Catherine has updated the guide to reflect our evolving relationship with technology, offering new insights and strategies in the 2025 edition.

For the full interview, listen to our ‘Evolving with Gratitude’ podcast episode here. Also available on your favorite podcast platform.

A Healthier Relationship With Our Phones

Catherine emphasized during our conversation, “Our phones are designed to steal our attention. And that’s a problem because, ultimately, our lives are what we pay attention to.” Apps and features are intentionally designed to capture and hold our attention, triggering our brain’s dopamine system. Catherine describes phones as “slot machines in our pockets,” where unpredictability, novelty, and bright colors keep us coming back for more.

Our phones are designed to steal our attention. And that’s a problem because, ultimately, our lives are what we pay attention to.
—Catherine Price

Creating healthier boundaries starts with intentionality. Catherine offers us simple, actionable steps:

  • Remove problematic apps: Move distracting apps off our home screen or delete them temporarily.
  • Turn off notifications: “Interruptions” (as Catherine prefers to call them) should only come from apps or people truly worth our attention.
  • Use downtime settings or app blockers: Physical and digital boundaries create speed bumps that encourage mindful decisions.
  • Keep your phone out of the bedroom: Swap our phones for a standalone alarm clock to avoid the temptation of morning scrolling.

By taking these steps, Catherine says we can “essentially turn your phone from this temptation, this Pandora’s box, into a tool—like a Swiss army knife—that contains apps that actually make your life easier or better, such as your calendar, or the actual phone.”

“It’s very important to have a positive goal in mind for this entire endeavor,” Catherine adds. “A lot of people will come at the idea of reducing their screen time from a very restrictive perspective, especially around New Year’s, so I would encourage people instead to frame it as: What do you actually want to be doing more of? What would make you feel good? What would make you feel soothed or nourished or alive or energetic? How can you make more time for that?”

The Digital Sabbath: A Collaborative Reset

Catherine advocates for the concept of a Digital Sabbath—a 24-hour break from screens. While her family has embraced this practice, she also encourages others to try it with loved ones. “Invite someone to join you as an experiment,” she said. “Frame it as a chance to connect and see what happens.”

What’s remarkable about a Digital Sabbath isn’t just the break itself but the realizations it brings. Many notice a sense of calm and renewed connection with others. By stepping away from technology, we make space for what truly matters.

True Fun: Playfulness, Connection, and Flow

One of the most compelling reasons to reduce screen time is the opportunity to rediscover true fun. Catherine defines true fun as the intersection of playfulness, connection, and flow—those moments when we’re fully engaged, laughing, and deeply connected.

“Of all the thousands of stories I’ve collected about people’s peak fun moments, I can’t think of a single one that happened on a phone,” Catherine shared. Instead, technology can either facilitate or hinder these experiences. When used intentionally—such as connecting with loved ones via video calls—it can enhance our lives. But passive scrolling and distractions pull us out of the present moment, depriving us of joy.

Beating the Dopamine Casino

“Dopamine is a chemical our brains release that is a way of indicating when something is worth doing again,” Catherine explained. “Basically, if something triggers dopamine, we will want to repeat it without any kind of judgment.” This makes dopamine a powerful tool for product designers. “Many of our most problematic apps are deliberately designed to mimic slot machines,” she said. “And the term I’ve heard used for phones that I think is particularly compelling is that they are slot machines that we keep in our pockets.”

To counteract these triggers, Catherine suggests turning your phone screen to black and white, explaining, “If you do that, even temporarily, you’ll notice it is viscerally less appealing. It’s amazing. I can feel it on a physical level—I am not as interested in it.”

Catherine also recommends retraining our attention span. Simple practices like reading a physical book for 10 minutes a day or engaging in uninterrupted focus can help rebuild this critical skill. “Your attention will come back surprisingly quickly,” she reassured.

Why Intention Matters

Ultimately, Catherine’s approach isn’t about perfection or deprivation. It’s about being intentional. “What do you want to do or prioritize instead?” she asked. By focusing on what brings us joy—whether it’s spending time with family, pursuing hobbies, or simply slowing down—we naturally reduce the pull of our devices.

It’s not about beating ourselves up. It’s not about being perfect. It’s about being super intentional in how we lead our life.
—Catherine Price

Call to Action

Catherine’s message is clear: A healthier relationship with your phone isn’t about giving it up entirely but about using it in ways that support your values and goals. By taking small steps—turning off notifications, trying a Digital Sabbath, or carving out time for true fun—we can reclaim our time and attention.

If you’re ready to start your phone breakup journey, Catherine’s updated book and 30-day plan provide the perfect roadmap. As Catherine reminded me during our conversation, “It’s not about beating ourselves up. It’s not about being perfect. It’s about being super intentional in how we lead our life.”

What’s one small step you can take today to reclaim your attention? Whether it’s turning off a notification or putting your phone out of reach during dinner, start now—and see where it leads.

In Bold Gratitude,
Lainie

Photo Credit: Colin Lenton

Connect with and learn from Catherine Price:

CatherinePrice.com
“How to Feel Alive” (Substack newsletter)
Instagram
LinkedIn
Twitter/X

How to Break Up with Your Phone, Revised Edition: The 30-Day Digital Detox Plan by Catherine Price