Digital DetoxTake Back Your Phone Time

Start by finding your own screen time, pickups and top apps, set against Ofcom’s latest figures. Then see why phones are so hard to put down, and what the research really says, with cited studies in each “What the evidence says” section, plus myths and facts.

Set up your phone in 20 minutes with an iPhone and Android settings table, then follow a seven-day plan with one small change a day. Further chapters cover mornings and bedtimes, phone-free meals and a family phone plan, focus at work and study, swaps for scrolling and getting outside in Fife, news, social media, in-app spending and gambling.

It includes a phone-free day planner, help for a partner, teenager or older relative, a seven-day tracker, a 30-day plan, a glossary, sources and free helplines checked on each official site.

• Where are you now?
• Why it’s so hard to put down
• What the research really says
• Make your phone work for you
• Seven days, seven small changes
• Mornings and bedtimes
• Meals, family and friends
• Work, study and deep focus
• Things to do instead of scrolling
• News, social media and money traps
• Plan a phone-free day
• Helping someone else cut back
• Your trackers and 30-day plan
• App by app: the settings that help
• Phones, school and the first phone
• Online safety rules and where to report
• Screens and sleep: NHS inform’s advice
• Plans for busy weeks
• When it’s more than a habit
• Glossary and sources