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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.
- GenresNonfiction
337 pages, Kindle Edition
Published January 29, 2026
34 people are currently reading
121 people want to read
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Displaying 1 - 6 of 6 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 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.
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.
Displaying 1 - 6 of 6 reviews