How to Break Up With Your Phone

The moment I realized I needed to break up with my phone came just over two years ago. I had recently had a baby and was feeding her in a darkened room as she cuddled on my lap. It was an intimate, tender moment — except for one detail. She was gazing at me … and I was on eBay, scrolling through listings for Victorian-era doorknobs.

I’m not going to try to explain this particular personal passion. The point is that a good 15 minutes had probably passed before I finally caught sight of my daughter looking at me, her tiny face illuminated by my phone’s blue light. I saw the scene as it would have looked to an outsider — her focused on me, me focused on my phone — and my heart sank. This was not the way I wanted things to be.

An increasing number of us are coming to realize that our relationships with our phones are not exactly what a couples therapist would describe as “healthy.” According to data from Moment, a time-tracking app with nearly five million users, the average person spends four hours a day interacting with his or her phone.

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