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Little Addictions: Freedom from our tiny but mighty compulsions
Praise for Catherine Gray
'Catherine Gray is an exceptional writer.' - Huffington Post
'...everything she writes is both utterly relatable and stretches our minds. Hers is a rare wisdom.' - Dr Richard Piper, CEO, Alcohol Change UK
'Catherine's writing style and voice captivate me. She has a way of translating her story into an experience I don't want to end. I want to drink every drop she produces.' - Holly Whitaker, founder of Hip Sobriety School and co-presenter of Home podcast
'Fascinating.' - Bryony Gordon.
'Not remotely preachy.' - The Times
'Jaunty, shrewd and convincing.' - The Telegraph
'Admirably honest, light, bubbly and remarkably rarely annoying.' - The Guardian
'Truthful, modern and real.' - Stylist
'Brave, witty and brilliantly written.' - Marie Claire
'Haunting, admirable and enlightening.' - The Pool
Master your micro addictions to unlock macro happiness.
They're addictions so small we don't need to say no.
Most of us can identify a thing - or seven - which we don't need to quit; but certainly do a little too much of.
These little addictions don't cost much emotionally or financially, and they only have micro-consequences on our health, wealth, relationships and home life... so what's the big deal?
The 'snowball effect' is the big deal. The sum total of these tiny habits can be huge.
In this deeply necessary, extensively researched, and wildly empowering book, Sunday Times bestselling author of The Unexpected Joy of Being Sober Catherine Gray shows us how to master our little addictions, freeing up peace of mind, disposable income, time, wellbeing and happiness.
In Gray's inimitable and compelling style, this book is guaranteed to make you laugh, pause, reflect, and rearrange everything you thought you knew.
A little at a time, it might even change your life.
'Catherine Gray is an exceptional writer.' - Huffington Post
'...everything she writes is both utterly relatable and stretches our minds. Hers is a rare wisdom.' - Dr Richard Piper, CEO, Alcohol Change UK
'Catherine's writing style and voice captivate me. She has a way of translating her story into an experience I don't want to end. I want to drink every drop she produces.' - Holly Whitaker, founder of Hip Sobriety School and co-presenter of Home podcast
'Fascinating.' - Bryony Gordon.
'Not remotely preachy.' - The Times
'Jaunty, shrewd and convincing.' - The Telegraph
'Admirably honest, light, bubbly and remarkably rarely annoying.' - The Guardian
'Truthful, modern and real.' - Stylist
'Brave, witty and brilliantly written.' - Marie Claire
'Haunting, admirable and enlightening.' - The Pool
Master your micro addictions to unlock macro happiness.
They're addictions so small we don't need to say no.
Most of us can identify a thing - or seven - which we don't need to quit; but certainly do a little too much of.
These little addictions don't cost much emotionally or financially, and they only have micro-consequences on our health, wealth, relationships and home life... so what's the big deal?
The 'snowball effect' is the big deal. The sum total of these tiny habits can be huge.
In this deeply necessary, extensively researched, and wildly empowering book, Sunday Times bestselling author of The Unexpected Joy of Being Sober Catherine Gray shows us how to master our little addictions, freeing up peace of mind, disposable income, time, wellbeing and happiness.
In Gray's inimitable and compelling style, this book is guaranteed to make you laugh, pause, reflect, and rearrange everything you thought you knew.
A little at a time, it might even change your life.
- GenresSelf Help
337 pages, Kindle Edition
Published January 29, 2026
75 people are currently reading
209 people want to read
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Displaying 1 - 18 of 18 reviews
February 16, 2026
Everyone has an addiction. To claim otherwise is to possibly be in denial. Reading Little Addictions by Catherine Gray could help you realise what addiction(s) you have. It could be to soap operas or reading or chocolate. Or even crocheting every day regardless of where you are.
Or it could be one or more of what Gray calls “the sticky eight.”. She created this list based on secondary behaviours she’s experienced from big addictions, and also sought expert advice regarding each one. These range from alcohol to gambling to people-pleasing.
Gray’s writing is casual, but if you’re like me and this is the first time you’ve read her work, you may be taken aback by her use of language. Yes, she uses the F-word. More than once. The T-word appears too.
Swearing aside, what I liked about this book is that it’s so accessible. Gray wrote this book for the ordinary person. She used anecdotes and pop culture to reach out to her mostly British audience. Yes, she had an extensive list of experts and quoted them often, but she made all the neuroscience understandable.
It was easy to recognise myself in several of the examples Gray included. (I read much of it while eating ultra-processed food, drinking a beer, and being sidetracked by my phone.) The section that interested me most, however, was that on dopamine. I don’t want to self-diagnose, and my life right now is anything but normal (for me), but it’s given me something to raise on my next doctor’s visit.
Will I put into practice any of the 130 tips in Little Addictions? Maybe, but I’m wondering if I should wait until my life settles back down. I wonder if that counts as procrastination? That’s the final section of the book, by the way, in case we were thinking of putting off until tomorrow what we could do today.
Whether I procrastinate or not, I will read Little Addictions again, focusing this time on those addictions that are pertinent to me. Because I believe everyone needs to read every page first; if only to gain an additional insight into themselves.
I was fortunate to receive a review copy from the publisher. The thoughts in this review, however, are entirely my own.
Or it could be one or more of what Gray calls “the sticky eight.”. She created this list based on secondary behaviours she’s experienced from big addictions, and also sought expert advice regarding each one. These range from alcohol to gambling to people-pleasing.
Gray’s writing is casual, but if you’re like me and this is the first time you’ve read her work, you may be taken aback by her use of language. Yes, she uses the F-word. More than once. The T-word appears too.
Swearing aside, what I liked about this book is that it’s so accessible. Gray wrote this book for the ordinary person. She used anecdotes and pop culture to reach out to her mostly British audience. Yes, she had an extensive list of experts and quoted them often, but she made all the neuroscience understandable.
It was easy to recognise myself in several of the examples Gray included. (I read much of it while eating ultra-processed food, drinking a beer, and being sidetracked by my phone.) The section that interested me most, however, was that on dopamine. I don’t want to self-diagnose, and my life right now is anything but normal (for me), but it’s given me something to raise on my next doctor’s visit.
Will I put into practice any of the 130 tips in Little Addictions? Maybe, but I’m wondering if I should wait until my life settles back down. I wonder if that counts as procrastination? That’s the final section of the book, by the way, in case we were thinking of putting off until tomorrow what we could do today.
Whether I procrastinate or not, I will read Little Addictions again, focusing this time on those addictions that are pertinent to me. Because I believe everyone needs to read every page first; if only to gain an additional insight into themselves.
I was fortunate to receive a review copy from the publisher. The thoughts in this review, however, are entirely my own.
February 28, 2026
It was perhaps unfortunate that I read this book just when sitting down with a glass of wine on a weekend evening. All alcohol is bad for you, says author Catherine Gray, in this book on little addictions and how to overcome them.
What is a little addiction? It Is an addiction but not a big one; the difference is nuanced and we are provided with a table of 16 different ways to tell if you have one or the other. In order words, it is really a scale. Another description calls a little addiction fun, but also a problem. A big addiction is just a problem. That may be a good way to think about it too.
There are chapters on 15 different addictions, with obvious ones such as alcohol, nicotine and gambling, modern traps such as phones, electronic gaming and ultra-processed food, and social ones such as gossip and people-pleasing. Some are worse than others; the chapter on caffeine for example is actually quite positive about it, provided you keep your caffeine intake to mornings. Phew!
The perils of alcohol and gambling are well-known; maybe we don’t worry enough about our mobile phones though. One fascinating study quoted in the book is that children taking tests score 15 percent less in exams if phones are in the room, even if they are not theirs. The way phones interrupt us with notifications is costly to our workflow and concentration. We are stressed when unable to check our phones. And phones are costly to our relationships; the author gave up having lunch with a friend because the friend seemingly always had three or four urgent emails to send during the meal.
Each chapter includes tips on breaking the addiction, sometimes including notes from the author about her own experience as someone who confesses to being a former addict of several of the addictions she describes, including alcohol (she is now teetotal).
While I found plenty here to like, there are a few things which I found difficult. One is the writing style, which is like one of those chatty opinion pieces you find in newspaper supplements; it is easy to read, witty and enjoyable for a page or two, but also rather breathless and becomes tiresome for a long read.
One also has to be realistic about how much depth there is on any individual topic, when so many are included. Some chapters are better than others, depending on the extent to which Gray writes about her own experience and how engaged she is with the particular addiction described.
Finally, I finished the book with unanswered questions about what is and is not healthy. We live life for experiences and do not always do the right thing, but that is a normal part of being human. At the end I felt better informed about various addictions but also wondered if worrying too much about all these behaviours can be an unhealthy addiction in itself.
Disclosure: I received a review copy of this book via the Amazon Vine program
What is a little addiction? It Is an addiction but not a big one; the difference is nuanced and we are provided with a table of 16 different ways to tell if you have one or the other. In order words, it is really a scale. Another description calls a little addiction fun, but also a problem. A big addiction is just a problem. That may be a good way to think about it too.
There are chapters on 15 different addictions, with obvious ones such as alcohol, nicotine and gambling, modern traps such as phones, electronic gaming and ultra-processed food, and social ones such as gossip and people-pleasing. Some are worse than others; the chapter on caffeine for example is actually quite positive about it, provided you keep your caffeine intake to mornings. Phew!
The perils of alcohol and gambling are well-known; maybe we don’t worry enough about our mobile phones though. One fascinating study quoted in the book is that children taking tests score 15 percent less in exams if phones are in the room, even if they are not theirs. The way phones interrupt us with notifications is costly to our workflow and concentration. We are stressed when unable to check our phones. And phones are costly to our relationships; the author gave up having lunch with a friend because the friend seemingly always had three or four urgent emails to send during the meal.
Each chapter includes tips on breaking the addiction, sometimes including notes from the author about her own experience as someone who confesses to being a former addict of several of the addictions she describes, including alcohol (she is now teetotal).
While I found plenty here to like, there are a few things which I found difficult. One is the writing style, which is like one of those chatty opinion pieces you find in newspaper supplements; it is easy to read, witty and enjoyable for a page or two, but also rather breathless and becomes tiresome for a long read.
One also has to be realistic about how much depth there is on any individual topic, when so many are included. Some chapters are better than others, depending on the extent to which Gray writes about her own experience and how engaged she is with the particular addiction described.
Finally, I finished the book with unanswered questions about what is and is not healthy. We live life for experiences and do not always do the right thing, but that is a normal part of being human. At the end I felt better informed about various addictions but also wondered if worrying too much about all these behaviours can be an unhealthy addiction in itself.
Disclosure: I received a review copy of this book via the Amazon Vine program
February 4, 2026
Big addictions could be drugs, cigarettes, alcohol, sex.
Little addictions could be phone checking cycles (Gmail, Instagram, etc).
I love the way this book is set out, it talks about not about quitting your little addictions and that it is more about learning to moderate them after you've identified which little addictions you have. (There is a list and a table tool to work out how bad they are). Then finding the correct tools to help, such as gaming could be finding games you can save and pause quickly.
My little addictions are definitely:
Gaming, my phone, caffeine, people pleasing and procrastination. I've gotten some fantastic tools to help me navigate through and help ease them.
I will also say that this book has also kind of settled my anxiety as sometimes I feel things are really bad and then I get my overthinking head come out to play, but having something tell me it's not too bad and that it's actually just a little thing has been a tremendous help. I went on a people pleasing holiday in 2024 and my anxiety was horrific. I am going on another one in May but it took me a couple of days to decide if I wanted to go as "it was ok if I said no" but I still felt obligated as my husband wanted to go. So hopefully I can collect some more tools to help me whilst I'm there. It does help that my son is older this year but still.
Overall I also really enjoyed this book, especially the little addiction letters throughout the book!
Little addictions could be phone checking cycles (Gmail, Instagram, etc).
I love the way this book is set out, it talks about not about quitting your little addictions and that it is more about learning to moderate them after you've identified which little addictions you have. (There is a list and a table tool to work out how bad they are). Then finding the correct tools to help, such as gaming could be finding games you can save and pause quickly.
My little addictions are definitely:
Gaming, my phone, caffeine, people pleasing and procrastination. I've gotten some fantastic tools to help me navigate through and help ease them.
I will also say that this book has also kind of settled my anxiety as sometimes I feel things are really bad and then I get my overthinking head come out to play, but having something tell me it's not too bad and that it's actually just a little thing has been a tremendous help. I went on a people pleasing holiday in 2024 and my anxiety was horrific. I am going on another one in May but it took me a couple of days to decide if I wanted to go as "it was ok if I said no" but I still felt obligated as my husband wanted to go. So hopefully I can collect some more tools to help me whilst I'm there. It does help that my son is older this year but still.
Overall I also really enjoyed this book, especially the little addiction letters throughout the book!
February 11, 2026
I’ve always loved Catherine’s writing style; your eyes fly along the page, you nod your head in agreement and a little smile plays along your lips. A talented journalist and author you know she has put the leg work in, done her research and checked the facts. I don’t have to worry if she has a hidden agenda or is promoting something. It’s honest and she gets you, it’s like chatting to a friend who knows some stuff. Sorry if I sound like I’m gushing but I’ve read my fair share of self help books over the years, followed that fitness person and read click bait articles and it’s just exhausting trying to work out if what they are saying is nutri/psycho/lifestyle bollocks or the truth. A journalist like Catherine is rare, so yeah I’m majorly fan girling over here!
So, this book does a deep dive on our ‘little addictions’ not the earth shattering life ending ones like alcohol, drugs, gambling etc but the little things we do everyday that don’t seem like much but all add up to something bigger. There’s zero judgement just lots of science and practical advice. I actually felt better reading it because my vape/crisp/instagram/bread/book-buying addictions are not my fault but, and this is a big but: they are my responsibilities!
Cannot recommend this book enough and I urge you to check out some of her other books too.
So, this book does a deep dive on our ‘little addictions’ not the earth shattering life ending ones like alcohol, drugs, gambling etc but the little things we do everyday that don’t seem like much but all add up to something bigger. There’s zero judgement just lots of science and practical advice. I actually felt better reading it because my vape/crisp/instagram/bread/book-buying addictions are not my fault but, and this is a big but: they are my responsibilities!
Cannot recommend this book enough and I urge you to check out some of her other books too.
April 2, 2026
This book is geared toward “little” addictions, not severe addictions like disordered drug or substance use.
She suggests reading only the sections that apply to your life, but as an addictions counselor I wanted all of it. And honestly it was really good. Lots of brain based explanations that help answer that “why am I like this” question in a way that reduces shame and makes it easier to externalize the behavior a bit.
There’s also a solid focus on harm reduction, which I appreciated. Things like setting limits with gambling or games, or attaching a specific amount of money to an account so you don’t lose track. Practical stuff.
The sections on phones and social media felt especially relevant. It’s such a newer issue, but clearly a big one. I definitely felt called out in the TV section too… the whole calculation of hours watched vs time left alive was not my favorite thing to think about lol.
Overall I really enjoyed this. Informative, practical, and actually useful without being overly rigid.
She suggests reading only the sections that apply to your life, but as an addictions counselor I wanted all of it. And honestly it was really good. Lots of brain based explanations that help answer that “why am I like this” question in a way that reduces shame and makes it easier to externalize the behavior a bit.
There’s also a solid focus on harm reduction, which I appreciated. Things like setting limits with gambling or games, or attaching a specific amount of money to an account so you don’t lose track. Practical stuff.
The sections on phones and social media felt especially relevant. It’s such a newer issue, but clearly a big one. I definitely felt called out in the TV section too… the whole calculation of hours watched vs time left alive was not my favorite thing to think about lol.
Overall I really enjoyed this. Informative, practical, and actually useful without being overly rigid.
April 5, 2026
Ik hou enorm van dit soort boeken, dus heb echt genoten van alle feitjes en vond het super knap hoe verhalend het geschreven was.Het voelde niet als droge kost! Het boek is ook zo opgezet dat je met gemak de hoofdstukken die voor jou niet relevant zijn kan overslaan. Het enige jammere hieraan is dat ik soort type boeken altijd graag in zijn volledigheid lees. Door het verhalende element en het feit dat je de hoofdstukken los kan lezen zorgt dit soms voor een langdradiger gevoel als je het boek in zijn volledigheid leest. Hierbij is het wel van belang te melden dat ik achtergrondkennis heb van dit vakgebied. Ik kan mij voorstellen dat dit minder een ding is met minder kennis, zodat je geen informatie overload ervaart.
Het is leuk dat alle meestvoorkomende 'kleine' verslavingen langskomen. Zo zorgt het boek voor veel herkenning, maar je voelt je nooit schuldig! Het boek legt goed uit waarom wij mensen nou eenmaal gevoelig voor bepaalde situaties of substanties zijn.
Bedankt LS Uitgeverij voor dit recensie-exemplaar! Ik heb hem met veel plezier gelezen!
Het is leuk dat alle meestvoorkomende 'kleine' verslavingen langskomen. Zo zorgt het boek voor veel herkenning, maar je voelt je nooit schuldig! Het boek legt goed uit waarom wij mensen nou eenmaal gevoelig voor bepaalde situaties of substanties zijn.
Bedankt LS Uitgeverij voor dit recensie-exemplaar! Ik heb hem met veel plezier gelezen!
March 16, 2026
I came across Catherine's first book, The Unexpected Joy of Being Sober, five years ago when I was consistently failing at going alcohol-free. It’s no exaggeration to say that this book changed the course of my life for the better.
At 50, I am happier and healthier than I have ever been, and for that reason I will always have a fondness for Catherine Gray. I also loved her other books, especially The Unexpected Joy of the Ordinary, which in my opinion is a hidden gem.
Admittedly, I didn’t read The Unexpected Joy of Being Single (I’ve been married for 21 years), or Catherine’s novel. But I was really looking forward to Little Addictions, and it did not disappoint. The level of research that has clearly gone into this book is astonishing. I believe Catherine interviewed over a dozen experts, and it makes for fascinating reading.
There is so much in the book that I could personally relate to, almost all of it in fact… maybe not the shopping. I suspect that will be the case for most people, simply because we live in a world that engineers little, medium, and big addictions.
The first step to any kind of behaviour change is awareness, and Catherine shines a light on the compulsions many of us have without any judgement or preaching. Like all of her books, it’s beautifully written with wit and sophistication.
Whether you’re already a fan of Catherine Gray or new to her work, Little Addictions is a must-read manual for surviving the modern world, which often seems designed to addict us to everything and anything.
At 50, I am happier and healthier than I have ever been, and for that reason I will always have a fondness for Catherine Gray. I also loved her other books, especially The Unexpected Joy of the Ordinary, which in my opinion is a hidden gem.
Admittedly, I didn’t read The Unexpected Joy of Being Single (I’ve been married for 21 years), or Catherine’s novel. But I was really looking forward to Little Addictions, and it did not disappoint. The level of research that has clearly gone into this book is astonishing. I believe Catherine interviewed over a dozen experts, and it makes for fascinating reading.
There is so much in the book that I could personally relate to, almost all of it in fact… maybe not the shopping. I suspect that will be the case for most people, simply because we live in a world that engineers little, medium, and big addictions.
The first step to any kind of behaviour change is awareness, and Catherine shines a light on the compulsions many of us have without any judgement or preaching. Like all of her books, it’s beautifully written with wit and sophistication.
Whether you’re already a fan of Catherine Gray or new to her work, Little Addictions is a must-read manual for surviving the modern world, which often seems designed to addict us to everything and anything.
April 24, 2026
Little Addictions is aimed at those whose small, daily behaviors that eat up so much time. Whether they’re called compulsions or bad habits or coping mechanisms they’re essentially the same in that doing them provides us with a hint of satisfaction (for example, dopamine), that result in positively affecting our moods, attention, ability, etc.
This book is too textbook-like for me. Even with the personal vignettes I found it to be quite dry and not enough to keep me reading. After reading over 30% of the book, it was still a Did Not Finish for me. ⭐️DNF
#EmptyNestReader #LittleAddicitonsFreedomFromOurTinyButMightyCompulsions #CatherineGray #DNF #NonFiction #SelfHelp #readalittlelearnalittlelivealittle #fiction #AprilReads #bookstagram #bookstagrammer #bookstagramalabama #bookstagrammichigan #bookreviews #bookreviewer #bookrecommendations #ebooks
This book is too textbook-like for me. Even with the personal vignettes I found it to be quite dry and not enough to keep me reading. After reading over 30% of the book, it was still a Did Not Finish for me. ⭐️DNF
#EmptyNestReader #LittleAddicitonsFreedomFromOurTinyButMightyCompulsions #CatherineGray #DNF #NonFiction #SelfHelp #readalittlelearnalittlelivealittle #fiction #AprilReads #bookstagram #bookstagrammer #bookstagramalabama #bookstagrammichigan #bookreviews #bookreviewer #bookrecommendations #ebooks
Review of advance copy received from Publisher
This book really made me reflect on my own little addictions, the small things I do, eat, buy and think about. It breaks down topics chapter by chapter - the big ones like gambling, alcohol and smoking but some of the small compulsions we may not necessarily see as such. The book highlights that addictions come in varying sizes and different proportions of consequence. It considers the myths around dopamine - the slow and fast sources. I looked at my addictions and considered what I could moderate and what it might try to completely quit. This is a great read for those wanting to look at their own habits and make some changes. It is well structured, well researched and well written. A go-to book for any bookshelf.
January 30, 2026
Wow wow wow. As a long time fan of the GOAT Catherine Gray, IMO this is her best book yet. This held up a much needed mirror up for me - I learnt SO much about myself and it really helped me to reframe how I see all of these Little Addictions, and guess what, I have changed patterns without even trying, just being armed with THE FACTS helps so much. It's rare that a book actually, dare I say it, changes my life... I devoured it in a few sittings but keep reaching for it now as a guidebook to return to. It was a perfect January read for me to inspire the year ahead.
January 30, 2026
I DEVOURED this book. I’m a huge Catherine Gray fan and she has delivered once again. The time and research that’s gone into this book is evident on every page, but it’s her humour that sets it apart from other books of this genre. I thought I ‘knew it all’ when it came to addiction… I was wrong! This is one of those books I will continually refer back to over time and have already recommended it to literally everyone.
April 12, 2026
This was another Kindle Daily Deal. I'd just read The Unexpected Joy of The Ordinary, and I was curious what this would have to say about phone addiction. I don't think I'm completely addicted to mine, but I would like to spend more time away from it. Again, it's well written and there's nothing wrong with it, but I just read the bits I wanted to rather than the whole thing, so I'm classing it as a DNF.
May 2, 2026
Finished Little Addictions: Freedom from Our Tiny But Mighty Compulsions by Catherine Gray published in 2026. Catherine Gray is a writer and editor published in multiple popular magazines. She is the author of the 2017 best seller, The Unexpected Joy of Being Sober. This book is a fearless look at the seemingly harmless habits that can take over our lives. Gray describes strategies to keep that from happening in a non judgmental way. The book is informal, chatty and I found it very helpful.
March 4, 2026
Stars: ⭐️⭐️⭐️⭐️⭐️
Spice: 0
Tears: 0
Audio available on Spotify- I really enjoy all of Catherine Gray's books. She took a lot of info from Dopamine Nation which I did NOT like, and made it more applicable to normal life and didn't demonize "fast dopamine". Highly recommend this one. It's what I wanted Dopamine Nation to be.
Spice: 0
Tears: 0
Audio available on Spotify- I really enjoy all of Catherine Gray's books. She took a lot of info from Dopamine Nation which I did NOT like, and made it more applicable to normal life and didn't demonize "fast dopamine". Highly recommend this one. It's what I wanted Dopamine Nation to be.
April 3, 2026
Listened on Audible to this one. It did have some very interesting chapters and points, but not a huge amount of ideas that could change your life but certainly made me think about some of my habits and how I could change then. It was let down by Catherine's insistence on trying too hard to be funny too with lots of unnecessary turns of phrase that got on my nerves once I noticed it! 3 stars.
February 17, 2026
„…People who quit things don’t quit because they can’t do it anymore. They quit because they see the path ahead and they don’t like what they see“ An amazing book on those little things we all want to change and improve.
March 7, 2026
For what it is it’s really helpful.
I did find parts a bit repetitive but overall it’s a really enjoyable read
I like that it’s broken down into just the parts that work for you.
Thank you to the publisher for this proof.
I did find parts a bit repetitive but overall it’s a really enjoyable read
I like that it’s broken down into just the parts that work for you.
Thank you to the publisher for this proof.
April 13, 2026
Interesting. Love how honest the author is about her own experiences.
Displaying 1 - 18 of 18 reviews