The Phone Fix: The Brain-Focused Guide to Building Healthy Digital Habits and Breaking Bad Ones

by Faye Begeti

What is really happening in your brain when you use your phone, and how to harness it.

We pick up our phones on average 80 times a day, and approximately a quarter of our waking hours are spent in front of a screen. We self-interrupt our work and social lives, forgo sleep, procrastinate important tasks and opt for digital distraction when we're bored or feel uncomfortable. Worst-case scenario, we're told phone use is melting our brains, creating a mental health epidemic and machines are taking over the world.

But how much of this is true and what can we do about it?

NHS neurology doctor and neuroscientist Faye Begeti explains the science behind why we have formed so many fixed and negative habits around our devices. She reflects on both deliberate choices and automatic behaviours, whilst also challenging myths around digital 'addiction', the harmfulness of blue light and how dopamine functions in the brain.

Rather than recommending a quick-fix digital diet or abstinence – unviable for most people and pointless given the way our brain works – The Phone Fix offers a practical guide, based on neuroscientific techniques, on building supportive digital habits. Begeti shows that technology is not inherently bad or frightening and that by better understanding what is happening in our brains, we can replenish our willpower and improve our focus, forming a healthier relationship with our phones – and therefore the people around us.

Genres: Nonfiction, Technology, Mental Health, Self Help, Psychology, Audiobook, Personal Development

356 pages, Kindle Edition

Published February 1, 2024

Reviews

[Max · Rating 5 out of 5]

One of my favourites of 2023! This book is one of many released recently on smartphone and social media use, but it's very different from the others I have read. It is not restrictive, it is supportive and very informative. The information is written by a doctor/scientist and backed up by proper scientific research. I learned things I didn't know yet, even though I have read a lot on this subject (for example the light from screens before bedtime is not always as hurtful as is sometimes claimed.. the content you consume could have a way stronger impact on how you sleep). The tips & building blocks provided are not unique, but because they are explained so well, you're more likely to actually use them this time around. The author also highlights the positives of smartphone and social media use, which is nice and refreshing.

Thank you so much to the author, publisher and NetGalley for an ARC to read & review. These are my honest opinions.

[Janessa Miller · Rating 4 out of 5]

Ironically, I found Dr Begeti by following her neurological insights into phone usage on Instagram. One main point she emphasizes is that phone use is neurologically a habit we can rewire, not an addiction (such as drugs or gambling) that requires professional help to overcome. Hearing a neurologist's distinction on this point and our culture's misuse of it (myself included) was fascinating to me.

So this is essentially a book about digital habits, how we develop them, what's happening neurologically as they're created or in motion, and ways we can remove bad habits and build healthier ones. She approaches phones as amoral, which I appreciate, and give some helpful insights and tips.

(Similar concepts & tips in other habit-centric books, but with the unique perspective of a neurologist.)

[Tamara York · Rating 3 out of 5]

While this book does offer the unique perspective of a neuroscientist, it could have been an interesting article not full-length book. I did like the practical tips at the end of each chapter. She offers a more balanced approach to smart phones than the doom and gloom headlines out there. This makes a good skim read with more time spent on the practical tip portions.

[Annarella · Rating 4 out of 5]

An informative and useful guide on how to use electronic device in a "good" way and not be addicted to them.
Easy to follow, well researched
Recommended.
Many thanks to the publisher for this ARC, all opinions are mine

[Blurbie · Rating 4 out of 5]

Ok, so it took me a ridiculous amount of time to finish this book (over a year!). Not that it was inherently dense. It’s just that I primarily read physical books before bedtime, and at that point, I’m tired and looking for fictional escapism, not anything that can remotely challenge my brain or require more focus (funnily enough, this was mentioned in the book). And I don’t think the audiobook format is the best for this book, as there are many helpful diagrams used to illustrate various concepts.

The reason I bought this book is that I follow lovely Faye on Instagram, where she has posted a variety of educational and useful information (not all health-related, as I even bought a recipe book based on her recommendation!). Unfortunately, the amount of posting has really decreased, but being a busy doctor and a mum of 2, this is understandable.

The title is somewhat misleading as it gives you an impression of entirely focusing on the phone usage, however, I can see why a more sensational title was selected, and perhaps the readers actually get a more balanced guide of how to manage their digital and non-digital habits and build brain resilience. This is actually a pretty easy read, aimed at everyday people, based on scientific research, but delivered in a very palatable format. In fact, it is too “chewed out” for my liking, with a lot of repetition of the concepts and explanations, but I understand that the book is being catered to a variety of readers, some of whom may want things to be more explicit.

Verdict - a handy guide on how to reclaim control over habits. Bonus point - it is not an intimidating or condescending option as a gift.

[Katie Priddy · Rating 4 out of 5]

A practical and comprehensive insight into how the brain can be impacted by our use of phones. The suggested activities were all useful and it has definitely impacted on my understanding of ‘phone addiction’.

[Ben · Rating 3 out of 5]

A brilliant scientific take on habits, technology and how our phone usage shapes our lives and vice versa. A little light on the actual practical advice for me but I’ve taken some brilliant tips away and feel significantly more informed.

[Sam · Rating 3 out of 5]

There was a noticeable amount of redundant or less relevant sections that lengthened the book while having a detractive effect, in my opinion.

I appreciate that this book does not take an alarmist approach to smart phone and social media use, but, at times, I felt it was a bit too forgiving or diplomatic in tone. Of course, social media is not "bad” per se, it’s a tool that can be used "positively”/productively or not, but many platforms are consciously being engineered to be as addictive as possible to continue capturing attention and turning profits, and their efforts are working.

[Tabea · Rating 3 out of 5]

2.75
While some information is interesting it was very repetitive.

[Pupak · Rating 3 out of 5]

First, I want to extend my gratitude to NetGalley and the publisher for providing me with an e-ARC of this book in exchange for my honest review.

"The Phone Fix" by Dr. Faye Begeti is a timely and relevant exploration of our relationship with technology, specifically our phones. It's no secret that in our digital age, phone usage has become a pervasive aspect of our daily lives. Dr. Begeti, with her expertise as an NHS neurology doctor and neuroscientist, offers insightful and scientifically backed perspectives on the impact of phone usage on our brains and behavior.

The book delves into the nuances of why we've formed such ingrained habits around our devices. It challenges common myths about digital addiction and the effects of blue light, bringing a refreshing perspective to a topic often shrouded in misinformation. What stands out in Dr. Begeti's approach is her focus on understanding the brain's workings to develop healthier digital habits rather than advocating for unrealistic digital abstinence.

There are numerous valid points throughout the book. I particularly appreciated the emphasis on Plan B not equating to failure. This perspective fosters a more compassionate and realistic approach to habit change and personal growth. However, despite these strengths, I found that the book didn't offer many new strategies for someone already familiar with digital wellness concepts.

That being said, for individuals who find themselves struggling with phone addiction, "The Phone Fix" could be a beneficial read. The book is filled with practical exercises grounded in neuroscientific techniques, aimed at replenishing willpower and improving focus. These exercises are designed to help readers form a healthier relationship with their phones, and by extension, with the people around them.

In conclusion, while "The Phone Fix" might not present novel solutions for those already versed in digital wellness, it stands as a valuable resource for those beginning their journey towards healthier digital habits. Dr. Begeti's brain-focused approach provides a unique lens through which we can view our relationship with technology, encouraging us to harness our understanding of the brain to foster more supportive digital behaviors.

[Laily Karia · Rating 5 out of 5]

This book has changed my life! It's called The Phone Fix but I have learned so much about my habits and understanding how the brain works, how habits are created and how to change / break bad habits and form new healthy habits that align with my goals. Yes I wanted to create better digital habits which this book has absolutely taught me how to do (there are so many practicals right from the start) but the best and most unexpected benefit I got from this book was learning how to change many of my habits, especially with food and exercise. Since I started reading this book I have lost more than 10kg in weight! This book made me realise that me being unable to lose weight for so many years was in my mind and once I started applying "the habit puzzle" learning and understanding more about it I was able to make lasting sustainable changes! This book is so detailed and well written, the author manages to write so much about the brain and science but in a simple way that's easy for everyone to understand! I work in financial services and I've been able to create better, more efficient working patterns and less procrastination by utilising strategies in this book. There are many many excellent diagrams to help understand complex patterns. My favourite part is the habit puzzle! Truly changed my life for the better and now I am genuinely eating better, sleeping better, exercising regularly, working more efficiently and managing my time spent on my phone better. I didn't realise how much I was procrastinating on my phone and social media especially when I had to do difficult work and wanted to put it off! Now when I use my phone it actually supports my goals and the weight loss and regular exercise routine is the best thing I've got from making some changes I learned reading this book! Game changer this one! I recommend to all who want to make positive, sustainable, healthy changes to their life! You will be amazed at the impact something simple can make. Happy reading!!

[Stephanie · Rating 5 out of 5]

Very considered and measured throughout, which feels like a bit of an antidote to the increasingly polarised narratives around phone/ tech use and wellbeing. Also, as an aside, the author's approach to "the science" is great: I already knew a reasonable amount and often find attempts to 'simplify' or 'make accessible' end up coming off as patronising, so it was really refreshing to read something that was explained genuinely AND accessibly in as neutral a way as possible (given the knowledge imbalance between author and reader) but that also somehow succeeded in coming across as filled with warmth and generosity.

[Helen · Rating 5 out of 5]

Such an insightful read for anyone and everyone. Whether or not you feel your phone usage is problematic, the information described in this book regarding brain function and habits is so useful and applicable to everyone, and is presented in a really accessible and easy to digest way. As we live in an undeniably digital age the cleverly described and designed techniques could be of benefit to us all. Highly recommend and so delighted I decided to try this book having followed the author on Instagram and enjoyed her equally informative content there for sometime! This is definitely a book I will be returning to again for a second read and future reference.

[Elitza · Rating 4 out of 5]

I got this book for kindle and after reading it i'm intending to buy a paper copy, so i can easily go back to some chapters that i found very useful.
As a scientist myself, i loved the research behind the topic and the scientific approach to phone usage, social media, mental health. I like the balanced view of Dr Begeti on phone usage and dedicated intentional breaks as compared to random, mindless scrolling. As a mom of a small human, the chapter on children and technology was very useful.
I did think that some parts are slightly too long, but all in all i enjoyed the book very much and already use a lot of the tips suggested.

[Heli · Rating 5 out of 5]

This book is fantastic.
It does exactly what a goof behavior change book should do - normalize your current behavior and empower you to start with small changes to make them stick.
it's full of useful tips and it explains why we overuse our phones or whatever phone issues we have from several aspects so it covers the topic really well.
I like how thorough it is, especially for a pop-sci book.
I highly recommend it to people who grapple with their phone habits.

[Liz · Rating 5 out of 5]

I listened to this book on audio book so it took me a while but I really enjoyed it. Some really fantastic practical tips from a neurologist who uses actual scientific research rather than scare mongering. I found it super useful for all aspects of habit formation, not just phone use. Have already made some changes to my behaviors and will continue to be more mindful and intentional going forward.

[Sarah Riyani · Rating 5 out of 5]

I really enjoyed reading this and thought it served the purpose well. I liked that it wasn't just theory but had practical examples to give me ideas of things to do to change my phone use. As someone with a neuroscience background, I found the depth of information was aimed at a lay person, but appreciated that a full reference list was included so that I can check out the research papers myself

[Boscopup · Rating 5 out of 5]

This book was very helpful in understanding how the brain works in developing good habits. It doesn't demonize phone usage in general but instead gives tips on shifting usage toward good habits instead of bad ones. The explanations were easy to understand from a layman's view. I think this book is helpful for more than just phone usage.

[Nabeel · Rating 4 out of 5]

Dr. Faye (@the_brain_doctor) on Instagram, has a substantial following of over 100,000+. A leading neurologist and neuroscientist, she provides expert advice on managing phone / digital use. The good news is that our phone dependency is not an addiction, instead a habit. She offers practical frameworks to rework on relationship with devices and optimize digital time effectively.

[Lucy · Rating 4 out of 5]

This book used research to explain habit formation and the neuroscience behind why we might be using, or over-using our phones. I found it really interesting, but ultimately I just don’t like reading non-fiction that much 🤷🏻‍♀️ It would be 5 stars if it hadn’t taken me nearly 2 months to finish.

[Jenny Quelcutti · Rating 2 out of 5]

On the surface this topic sounded like it was going to be really interesting but for me this book was dull. Maybe it was the narrator, but at times the tone felt patronising. There were a few tips to take away but mostly things I have heard before.

[Janet · Rating 5 out of 5]

Highly recommend. Not alarmist but practical. I took notes while reading - the book has a number of helpful tips and suggestions for how to engage with technology, some of which I’m going to try to take and use.

[Vera · Rating 4 out of 5]

Solid read about digital habits, offering a balanced and nuanced view on the topic without all the usual fear. Lots of reference to recent research and bits on smartphone and social media history.
I thought I would skim it but ended up actually reading most of it.

[Jonathan Grant · Rating 4 out of 5]

Very nuanced and reasonable. Will definitely come back to this once I get a handle on the 5 minute rule.

[Senjin Hajrulahovic · Rating 5 out of 5]

Solid advice

[Bjorn · Rating 3 out of 5]

This book *badly* needed an edit. Everything could have been summed up in 20 pages. Some good ideas but nothing riveting or revolutionary.

[Megan · Rating 4 out of 5]

Good read with lots of actionable tips—not just for phones but for any habit. I really appreciated the explicit call out that we are not addicted to our phones, and the neutrality around phone use throughout the book.

[organisedchaosbooks · Rating 4 out of 5]

This is a really useful step by step approach to habit/ behaviour change wuthering clear examples. This also details why we behave this way with out phones and what led to this.

Free Arc provided by netgalley

[Clara Wilcox · Rating 4 out of 5]

A non-judgemental, science backed book that shares useful and impactful tools to have a healthier relationship with all digital media. I assumed this would just be about social media, but it covers all elements that we are given access to. It is a mature discussion, acknowledging the many positives that smartphones provide whilst highlighting how passive screen use is often a symptom of wellbeing issues rather than a cause.

Thank you to the publishers for my copy.

[Faith Hogan · Rating 5 out of 5]

For me, non-fiction books tend to be the extra on top of the pile - to be read between or around the main event.
This was a thoughtful book highlighting what we probably already know, deep down, even though we try not to think about it too much. There are exercises and directions to follow, but I enjoyed the read, the author has an authority on the subject that elevates it above the usual, it comes across on the page.
Enjoyed it.
Thank you to Head of Zeus for my advance copy via Netgalley.