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The Phone Addiction Workbook: How to Identify Smartphone Dependency, Stop Compulsive Behavior and Develop a Healthy Relationship with Your Devices

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Stop scrolling and start living! Build healthier relationships between you, your smartphone and all your devices, including tips to reduce social media obsession, notification anxiety and other unhealthy habits. Your smartphone is a powerful device that has fundamentally changed your life—no doubt improving it in many ways. And while you don’t need to give up your smartphon Stop scrolling and start living! Build healthier relationships between you, your smartphone and all your devices, including tips to reduce social media obsession, notification anxiety and other unhealthy habits. Your smartphone is a powerful device that has fundamentally changed your life—no doubt improving it in many ways. And while you don’t need to give up your smartphone completely, if your day to day is filled with endless, anxiety-inducing checking, swiping and liking, then you need this helpful, step-by-step workbook to take back control of your life. Phone addiction is similar to gambling addiction and substance abuse. Its consequences include stress, depression, insomnia, intimacy issues and more. Written by an experienced psychotherapist, couples therapist and former telecommunications industry insider, The Phone Addiction Workbook’s program offers the blueprint for understanding addictive behavior and how it controls you. Weekly charts, practical tips and interactive activities help you stop unhealthy behavior and make lasting change.


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Stop scrolling and start living! Build healthier relationships between you, your smartphone and all your devices, including tips to reduce social media obsession, notification anxiety and other unhealthy habits. Your smartphone is a powerful device that has fundamentally changed your life—no doubt improving it in many ways. And while you don’t need to give up your smartphon Stop scrolling and start living! Build healthier relationships between you, your smartphone and all your devices, including tips to reduce social media obsession, notification anxiety and other unhealthy habits. Your smartphone is a powerful device that has fundamentally changed your life—no doubt improving it in many ways. And while you don’t need to give up your smartphone completely, if your day to day is filled with endless, anxiety-inducing checking, swiping and liking, then you need this helpful, step-by-step workbook to take back control of your life. Phone addiction is similar to gambling addiction and substance abuse. Its consequences include stress, depression, insomnia, intimacy issues and more. Written by an experienced psychotherapist, couples therapist and former telecommunications industry insider, The Phone Addiction Workbook’s program offers the blueprint for understanding addictive behavior and how it controls you. Weekly charts, practical tips and interactive activities help you stop unhealthy behavior and make lasting change.

41 review for The Phone Addiction Workbook: How to Identify Smartphone Dependency, Stop Compulsive Behavior and Develop a Healthy Relationship with Your Devices

  1. 5 out of 5

    Silpa Soni

    Definitely a game changing book. Relevant and necessary during this lockdown more than ever.

  2. 4 out of 5

    Jane

    An interesting book to read during a lockdown due to a pandemic! And some of the exercises failed to land because of that. It’s nicely paced with week by week guidance and psychological research to back that guidance up. A book that encourages one to write in it (which I did). I don’t think I am or was “addicted” to my phone. But I did use it mindlessly. Often as a distraction. Sometimes to keep up with ever arriving emails. As a result of reading this I’ve reevaluated my relationship with my ph An interesting book to read during a lockdown due to a pandemic! And some of the exercises failed to land because of that. It’s nicely paced with week by week guidance and psychological research to back that guidance up. A book that encourages one to write in it (which I did). I don’t think I am or was “addicted” to my phone. But I did use it mindlessly. Often as a distraction. Sometimes to keep up with ever arriving emails. As a result of reading this I’ve reevaluated my relationship with my phone and iPad and made some adjustments which have reduced my overall usage.

  3. 4 out of 5

    Elva

    One of my main takeaways from this book is that you don't need to have an addiction to your phone to have an unhealthy relationship with it. This book has been fundamentally instrumental in helping me to develop a healthier relationship with my phone. I can't recommend it enough. It's thought provoking and really made me stop and think about my phone usage, and just how healthy or unhealthy it really is. As I read through, I realised (to my absolute horror) that although I didn't think I had a p One of my main takeaways from this book is that you don't need to have an addiction to your phone to have an unhealthy relationship with it. This book has been fundamentally instrumental in helping me to develop a healthier relationship with my phone. I can't recommend it enough. It's thought provoking and really made me stop and think about my phone usage, and just how healthy or unhealthy it really is. As I read through, I realised (to my absolute horror) that although I didn't think I had a particularly problematic relationship with my phone, I actually do … The book itself is well written in a lovely personable style. It's nicely structured, very well researched, practical, easy and fun to use. It's been a game-changer for me. What I really liked was that the book doesn't advocate abstinence, because really, how practical is that is this day and age? It acknowledges the positive aspects of smartphones, and then delves deeper into why we are so hooked on phones and how we can develop healthier relationships. The section on why we become addicted and also the use of phones and boredom struck particular chords. There's no preaching, and instead, it encourages the reader to stop and think. I've stated that it's thought provoking, and I really have to stress that it is. Once I started reading, answering the questions posed (truthfully and honestly!), and then following the action items, the positive changes have been liberating. As a result, I'm far more present and feel more connected in my relationships, life and surroundings. It's remarkable the things I have noticed and the opportunities that have arisen following my efforts to develop a healthier relationship with my phone. It's a must have!

  4. 5 out of 5

    Sinead Morris

    It seems every thing in this life comes down to relationships and the one that we have with our phone is an extension of the one we have with ourselves. This is fascinating and eye opening read. It wasn’t until my three year old iPhone died (whilst reading this, oh, the irony!) that I was forced to consider the strategies suggested by this profound and nifty book. Despite thinking I had control over my phone(‘I’m not an addict!’ I tell myself!) I came to realise very quickly that it was controll It seems every thing in this life comes down to relationships and the one that we have with our phone is an extension of the one we have with ourselves. This is fascinating and eye opening read. It wasn’t until my three year old iPhone died (whilst reading this, oh, the irony!) that I was forced to consider the strategies suggested by this profound and nifty book. Despite thinking I had control over my phone(‘I’m not an addict!’ I tell myself!) I came to realise very quickly that it was controlling me a lot more than I thought! For less than 12 hours I was without my phone, but even knowing that it was probably beyond repair and there would be unanswered texts, emails and tweets that would only get my attention later made me irritable and jumpy (I even found myself with a headache) If that doesn’t sound like addiction tell me what is?! Lots of golden nuggets in this smart book. I paid particular attention to chapter 4 reason 2. As a creative type I want to try anything that will improve my output and allow me to think more freely. Burke points out here and I agree, the best thinking and creating is done as far away from technology as possible!) It can be a helpful tool but we need to know when to use it and when to rest from it. How interesting that Steve Jobs himself opted for family dinners and quality time over screen time?! I also loved the section on EFT and found this an added bonus to the book that I certainly wasn’t expecting. That stuff works and countless research has shown that to be fact. Above all, the compulsion test toward the end of the book is vital and eye opening at the same time. I was shocked at the number of ‘ yes’ scores. If you want to review your relationship with your phone and set some goals to improve your creative output and let’s face it, overall sanity this excellent book is a trusted ‘go to’ place to start!

  5. 5 out of 5

    Fiona Duggan

    Appreciating my phone in new ways The Phone Addiction Workbook was given to me by a friend who said I didn’t need to be addicted to my phone to read this book. How right she was. While pointing out the many positive benefits of phone devices, Hilda Burke also encourages and empowers the reader to recognise what we may be missing out on when our phones become a distraction from the here and now. Her life-affirming approach inspired me to become more curious about my own relationship with my phone. Appreciating my phone in new ways The Phone Addiction Workbook was given to me by a friend who said I didn’t need to be addicted to my phone to read this book. How right she was. While pointing out the many positive benefits of phone devices, Hilda Burke also encourages and empowers the reader to recognise what we may be missing out on when our phones become a distraction from the here and now. Her life-affirming approach inspired me to become more curious about my own relationship with my phone. Working my way through the thought-provoking and practical exercises in each chapter, I certainly didn’t expect to end up ‘liking’ my phone more. My phone is still the same, but my relationship with it has changed. No longer at its beck and call, my phone is now a wonderfully nurturing and useful companion that's there for me when I need it. The book begins in London’s Paddington Station, a place I know well. I was there today for the first time since completing the workbook and, this time, I found myself more interested in soaking up the station's wonderful atmosphere than in checking my phone. Thank you Hilda.

  6. 4 out of 5

    Anne Cooney

    This self-help book is written in a very accessible easy-to-read format (and mercifully un-preachy!). I bought it thinking of course I’m not an addict (the classic addict’s self-defence) but having done the end of chapter exercises, I was shocked at how much time I was looking at my phone when I could be doing any number of other things that add value to my day. Burke has a lovely writing style and doesn’t advocate a cold turkey approach but what she does well is gets you thinking about what the This self-help book is written in a very accessible easy-to-read format (and mercifully un-preachy!). I bought it thinking of course I’m not an addict (the classic addict’s self-defence) but having done the end of chapter exercises, I was shocked at how much time I was looking at my phone when I could be doing any number of other things that add value to my day. Burke has a lovely writing style and doesn’t advocate a cold turkey approach but what she does well is gets you thinking about what the phone is taking from you – for me it was concentration. My recommendation is put the phone down and pick this book up. It will make a difference!

  7. 5 out of 5

    Stephen

    This was an eye-opening deconstruction of subconscious behaviours I wasn't even aware of. I would recommend this book even if you don't think you are addicted to your phone (chances are, you probably are more than you think). Give it a read and you will soon find yourself refocusing all that restless energy elsewhere. This was an eye-opening deconstruction of subconscious behaviours I wasn't even aware of. I would recommend this book even if you don't think you are addicted to your phone (chances are, you probably are more than you think). Give it a read and you will soon find yourself refocusing all that restless energy elsewhere.

  8. 4 out of 5

    Jacinta Burke

    I found this book an excellent resource as it helped put the spotlight on my phone usage ! As a parent I feel I’m not acting as a great role model so it’s time to review it . Not easy but the book is a great help .

  9. 5 out of 5

    Åsa Skogström

    I always had a sneaky suspicion that I was guilty of mindless scrolling on my mobile. It's just so easy and all of the sudden hours goes by... Reading this book really helped me realise that I was wasting valuable time that I could instead spend with people that I love or doing things I love. The exercises in the book was very good to help me break this habit, this addiction. Thanks Hilda Burke for helping me spend my time on things that really matters. I always had a sneaky suspicion that I was guilty of mindless scrolling on my mobile. It's just so easy and all of the sudden hours goes by... Reading this book really helped me realise that I was wasting valuable time that I could instead spend with people that I love or doing things I love. The exercises in the book was very good to help me break this habit, this addiction. Thanks Hilda Burke for helping me spend my time on things that really matters.

  10. 4 out of 5

    Alexandra Ntousi

    Highly recommend,very helpful!! Is being very helpful book for me during this lockdown Phones : -best friend -worst enemy My usually questions ... After reading Hilda’s book i understood that doesn’t have to be either . We can find the healthy way to use our phones as tools on our daily life .!!

  11. 5 out of 5

    Darshan Shetty

    Nothing you don't know already. I could have written a better book. Nothing you don't know already. I could have written a better book.

  12. 4 out of 5

    Monica Costa

    The Phone addiction workbook by debut author Hilda Burke is an un-putdownable self-aid manual that is so effective in helping you to detox yourself from phone addiction that by the time you have finished reading it, you have lost interest in the smartphone altogether. Despite my best efforts to keep away from phone distractions, I recently realised that I am actually hooked on the instant gratification effect from receiving notifications of friends’ messages and likes on social media. But on the The Phone addiction workbook by debut author Hilda Burke is an un-putdownable self-aid manual that is so effective in helping you to detox yourself from phone addiction that by the time you have finished reading it, you have lost interest in the smartphone altogether. Despite my best efforts to keep away from phone distractions, I recently realised that I am actually hooked on the instant gratification effect from receiving notifications of friends’ messages and likes on social media. But on the other hand, I am also an old-timer and, as such, I can have fun without devices. That saves me in a certain way. Hilda Burke’s brilliant book is absolutely eye-opening and helpful to break those detrimental habits. She has the expertise as she taps into her work as an experienced psychotherapist and couples’ therapist. The workbook format is great as it forces you to write notes on your self-analysis and work in progress while you learn how to detach yourself from this unproductive habit. This manual is a simple Step-by-step Guide to Stop Endless, Useless and Anxiety-Inducing Checking, Swiping, and Liking Smartphone technology that has fundamentally changed the ways humans live, work, and communicate. But being always connected has trained people to constantly check in and instantly respond to messages. While we don’t need to give up our smartphone completely, if our day to day is filled with endless, anxiety-inducing checking, swiping and liking, then we need this helpful, step-by-step workbook to take back control of your life. Phone addiction is similar to gambling addiction and substance abuse. Its consequences include stress, depression, insomnia, intimacy issues and more. This subject is both a fascinating as well as a worrying subject hence my quest to find solutions to help myself and my 13-year-old son to keep living a healthy lifestyle. Hilda’s workbook also includes weekly charts, practical tips and interactive activities to help us stop unhealthy behaviour and make lasting change. It also provides lots of great quotes on how to define and find happiness. My favourite one is by Ghandi in the chapter dedicated to Contentment: ‘Happiness is when what you think, what you say, and what you do are in harmony.’ We can be fully happy when we are coherent with ourselves. With examples that stem from her daily work as a psychotherapist, Hilda shows that we tend to ‘distract ourselves from the useful insights we get via our emotions and from what’s going on in our bodies. We rely on the pacifier of the smartphone to defend against boredom or other unwanted emotions, putting off what’s important to us while equally never letting ourselves switch off.’ Stop scrolling and start living! This is the mantra that the boo teaches us. By building healthier relationships between ourselves, our smartphone and all our devices, we can reduce social media obsession, notification anxiety and other unhealthy habits. You can find more info on Hilda online at @hbtherapist or hildaburke.co.uk. The book is available from Amazon. It’s been voted by the London mums magazine as Book of the week on 6 October 2019.

  13. 4 out of 5

    Blanka

  14. 4 out of 5

    Christoph Koch

  15. 5 out of 5

    Alan Rushe

  16. 4 out of 5

    Leslie Halling

  17. 4 out of 5

    Helen

  18. 5 out of 5

    Amanda

  19. 5 out of 5

    Becca

  20. 4 out of 5

    Rebecca Lally

  21. 4 out of 5

    Arpit Jain

  22. 4 out of 5

    Gautam

  23. 4 out of 5

    Rebecca

  24. 4 out of 5

    Laurie Seifert Williams

  25. 5 out of 5

    Luke

  26. 4 out of 5

    Donna Louise

  27. 4 out of 5

    E

  28. 4 out of 5

    Louise Mullagh

  29. 5 out of 5

    Nrupesh Surya

  30. 4 out of 5

    Tanmay Kakati

  31. 5 out of 5

    Giulietta

  32. 5 out of 5

    Hilda Burke

  33. 5 out of 5

    Claire

  34. 4 out of 5

    Kat

  35. 5 out of 5

    Nicole

  36. 4 out of 5

    Catherine Bountza

  37. 5 out of 5

    Jayme Nelson

  38. 5 out of 5

    Lisa

  39. 4 out of 5

    Himayatul Aqidah

  40. 4 out of 5

    Luci

  41. 5 out of 5

    Esraa Khalouf

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