F*ck Your Phone Podcast

Dislocation Theory of Addiction

Join me this week as I talk with Ariel about her unexpected no-phone challenge after finding herself without her smartphone during a visit to the doctor's office. What began as an inconvenience turned into an opportunity to experience the waiting room without constant distraction. We also explore the Dislocation Theory of Addiction and the idea that overcoming addiction means addressing not only the behavior itself, but also the underlying need it's trying to meet. If our smartphones are helping us cope with feelings of loneliness or disconnection, perhaps the solution isn't just spending less time on our phones—it's finding more meaningful ways to connect with each other.

Phone Zones and Phone Times

Join me this week as I talk with Annemarie about her family's no-phone challenge during a road trip with her children. With the screens put away, something unexpected happened: boredom gave way to creativity as the kids invented games, entertained themselves, and connected with one another along the way. We also discuss the American Academy of Pediatrics' recommendations for no-phone zones, such as the dinner table, and no-phone times, such as before bed. While I think these are excellent goals, I explore what I believe is the next step: creating phone zones and phone times. After all, if we designate only a few times and places as phone-free, we're also sending the message that every other time and place is fair game. What would happen if we became more intentional about when and where our phones belong in our lives?

The Strangers We Ignore

Join me this week as I talk with Lorna about her no-phone gift and no-phone challenge. We discuss the simple pleasures she rediscovered, from reading a book and enjoying her garden to remembering a time when finding information meant reaching for an encyclopedia instead of a smartphone. We also continue our conversation about Secondhand Disconnection, exploring how smartphone use affects not only our families, but our communities as well. From missed opportunities for connection with strangers to the small moments of safety, belonging, and community that happen when we look up instead of down, we discuss what we lose—and what we might gain—when we put our phones away.

Secondhand Disconnection

Join me while I talk with Rana about her no-phone gift and no-phone challenge. We spent hours walking through Central Park and having dinner without our phones, and it honestly felt magical. In this episode, I also introduce the concept of “Secondhand Disconnection” — the idea that our smartphone use doesn’t just affect us, but also the people we’re with.

Separate Yourself From Your Phone

Welcome to the first episode of F*ck Your Phone! In this episode, I talk with Danielle about her no-phone challenge, along with practical tips and strategies for cutting back on smartphone use. Today’s ideas include turning off notifications and creating more physical distance between yourself and your phone whenever possible. We also talk about using simple alternatives like alarm clocks, analog or digital clocks around the house, a home phone line for emergencies, a pedometer for tracking steps, and returning to the experience of listening to a full album on CD or vinyl.