OFF. Your Digital Detox for a Better Life

by Tanya Goodin

Lost without your phone? Exhausted? Unable to relax or focus? We tap, swipe and click on our devices 2,617 times per day. We spend more time online than we do asleep. With so many ways to stay connected, procrastinate and distract yourself, it's not easy to let go.

This canny little bible will help you log off and wake up to less stress and more time . Enjoy real experiences, real connections and real happiness .

Reset your boundaries with carefully crafted exercises, new outlooks and wise words from Tanya Goodin, digital detox specialist and founder of Time To Log Off.

Genres: Nonfiction, Self Help, Personal Development, Ebooks, Psychology

112 pages, Kindle Edition

Published August 3, 2017

About the author

Tanya Goodin is the author of 'The Teenage Guide to Digital Wellbeing’, ‘My Brain Has Too Many Tabs Open', 'Off' and 'Stop Staring at Screens'; host of the 'It's Complicated' podcast, an award-winning digital entrepreneur and founder of digital wellbeing movement Time To Log Off.

A Fellow of the Royal Society of Arts in London, twice a finalist for the Entrepreneur of the Year award, and for the Blackberry Outstanding Women in Technology award, Tanya was the founder of one of the first digital businesses in the UK and a pioneer in the digital revolution. Tanya is a regular public speaker and media commentator on our relationship with technology - helping a global audience forge a healthier, happier relationship with digital devices.

Tanya is a graduate of the University of Oxford and completing her Masters in artificial intelligence (AI) ethics at the University of Cambridge. Connect with Tanya on X or Threads @tanyagoodin or via her website www.tanyagoodin.com

Reviews

[Claire · Rating 3 out of 5]

Some helpful tips on digital detox, with practical advice for anyone who feels like smart technology is taking over their life. At points insightful, at points superficial, I would have liked this book to go a bit deeper - more analysis and less Tumblr asthetic photos/inspirational quotes, however nice. Still, it was worth reading and has me rethinking aspects of my relationship with my phone.

[Siqahiqa · Rating 5 out of 5]

How often do you check your phone in a day?

Technology is designed to be hard to ignore, and it's true. Sometimes, we feel like we are missing out on something if we're not online. We feel bad for not responding to any question right away.

Previously, I always with my phone and checking my phone more than 15 times per day. But not anymore. As I'm getting older, my phone and online is not my priority.

If you're facing the same situation in always checking up your phone and love the sound of notifications 😅, this book is right for you for digital detox of technology. You'll discover the benefits of logging off.

This book is so small, and it was divided into six chapters. Each chapter will provide suggestions/activities for us to follow to regain some balance between technology and the real-world.

Sharing some of the suggestions:
1. Screen scheduling - no email after 7 PM and switch off the phone after 10 PM
2. Turn your phone to airplane mode and put it away.
3. Do activities that need to use both hands and focus, such as read a book, puzzle, journaling, coloring, and cooking.
4. Mute all notifications and silence your phone.
5. Delay your response to the email or anything.
6. Declutter your phone and social media.

Those are only suggestions from this book. We do not need to follow all and can change the suggestion on our way accordingly. As for me, I'm not allowed to silent my phone as I'm currently working from home. What I did was I silent the sound of notifications (Instagram, Whatsapp, Telegram), and not silent my phone.

Whatever it is, I believe that we need balance in our life. It's not only for work-life balance but also for technology-life balance. Hence, I strongly recommend this small book to all.

I love this quote from the book:
"Giving our time and attention is the most precious thing we can give. Give your full attention to everyone you're with. Put down your phone and focus on the person you're with at the moment."

instagram.com/siriusiqa

[Peter · Rating 2 out of 5]

Voor wie al een beetje geïnteresseerd is in dit onderwerp - gezonder smartphonegebruik - biedt dit kleine boekje weinig nieuws. Met voor de hand liggende adviezen als 'neem je telefoon niet mee je slaapkamer in' of 'ga een stuk wandelen'. De stukjes in het hoofdstuk 'Keer terug naar de natuur' zijn in het bijzonder tenenkrommend. Dit alles afgewisseld met zinsdelen als 'wetenschappers hebben ontdekt dat', zonder dat de auteur ergens hoeft te verantwoorden wat voor onderzoek dat was. Een leuk cadeautje voor de abonnees van de Happinez of de Flow misschien, maar meer niet.

[Evie Cherry · Rating 1 out of 5]

What a waste of time!
This is the kind of book anyone could write, style it like a cool blog with nice photography and there you have it. Maybe it would benefit young teenagers, but it's definitely not for adults since you don't get anything out of it apart from the obvious 'don't bring your phone in the bedroom', or 'don't use your phone while at the table'.
Unbacked up "scientific facts"; doesn't sound like Ms Goodin knows what she's talking about or that she has anything actually helpful to offer.
I wouldn't buy it, not even for a gift!
PS: What an irony that such a book is written by a digital "enterpreneur"!!!

[Jenny Lee · Rating 4 out of 5]

I would honestly quit it all if it wasn't for my art and the need to have an online presence as an artist. After reading this I do feel that I will be less present online than I already am.

The way we are living is an unhealthy one, and I will be the first to admit that it has become a crutch for me - which has only worsened my anxiety and shyness. I have become too reliant on the screen between me and my friends, and I never meant for that to happen.

I have always had a love hate relationship with social media. I love the ease of connectivity with people, and it's a soothing alternative to face-to-face interactions (due to social anxiety/general shyness) but I hate that people have become so needy, expectant and generally just disconnected ( on a personal level, since everyone is VERY connected online ). It's become the normal thing to be in a group setting where people are just on their phones, and not making interpersonal connections anymore, and why not, when everything is literally at your finger tips now?

As someone who is an introvert and extremely particular about who I chose to spend my time with it hurts me to spend time with people who are spending time with their phone. People are no longer living life for themselves anymore, and it's for their online presence. I have been guilty of doing it, even my parents do it - and most of the time you don't even register that it is happening because it's become second nature to pick up your phone and scroll through the abundance of social media platforms.

This book outlines different ways that you can detox the digital world from your life. It gives you scenarios, reasons why you think you can't do it, and reasons why you SHOULD do it.

It also provides several things that you could be doing instead of being on your phone, such as: coloring, reading, completing puzzles, keeping a journal, sewing, cooking, being active, or just getting out and enjoying nature.

There are a lot of common sense points made in the book, but sometimes common sense eludes us. It's a nice wake up call for people who need it. I know that I will be pursuing my hobbies more, and checking my phone less, because this is not the way I want my life to be - dependent on my phone.

Thanks so much to NetGalley for providing me a digital copy to read and review.

[Richard Tubb · Rating 4 out of 5]

We all spend too much time on our electronic devices. This is a fact. But that doesn’t make technology evil - we just need to learn to use our tech and not let it use us.

This book aims to offer short, sharp, practical tips and advice to help you wean yourself off an addiction to Smartphones and other tech, and enjoy the real world more.

Anyone who is already enlightened to the addictive qualities of tech may find this book too basic. It offers little science, just practical advice to manage your tech usage.

But this books simplicity is its strength. The people who most need to read this - those who have an unhealthy relationship with tech - have been trained by tech to have a short attention span. This book plays into that and has very small, punchy chapters. I read this book in under 45 mins, for instance.

While this book didn’t contain too many revelations or new learnings for me, I can see it being my go to recommendation for anyone who is vaguely aware they have an unhealthy relationship with tech, yet doesn’t know how to break that addiction.

[Kathy Peterman · Rating 4 out of 5]

Off - Your Digital Detox for a Better Life was a fun 30 minute read and savor kind of book. It offers a variety of tips to not let your smartphone run your day.

Not taking phones to meals, to bed or the bathroom. Using our internal GPS vs getting dependent on our phones. Finding other things to do with our time. Truly connecting with those we are with. Turning off notifications and spending time in nature are all tips to consider for more balance, less mindless scrolling.

The photos and layout give a hygge type feeling while reading it!

[Chris · Rating 4 out of 5]

Short, but sweet - a thoughtful examination.

Without overdoing or labouring the point, Goodin presents a convincing case for why we need to switch 'off' and take part in a digital detox. She presents simple ideas alongside practical suggestions for how to implement them - leaving you inspired and motivated by the end. If you're looking for something to do the work for you then this isn't the one (that book doesn't exist), but if you're looking for something to galvanise your resolve and provide you with some useful tools then this might do the trick.

[Nicole Bishop Baker · Rating 3 out of 5]

very fast read. good ideas on how to unplug from electronics to have more family time. I liked the basket idea for the electronics.

[Florin Pitea · Rating 3 out of 5]

Useful advice. Recommended.

[Anna Milka Arjun · Rating 5 out of 5]

Cozy and useful

[Ashlee · Rating 5 out of 5]

I have such a love hate relationship with technology, but I like the approach this little book takes. One of my goals for 2019 is going to be to get outside more and hike! I also need to be more cognizant of how I spend my time on social media platforms, as I use wonderful teacher communities to help with my professional development. I loved this little reminder to get OFF.

I wonder how my students would react if I said I wasn’t available by e-mail after 5 pm?! 😂

[Leann · Rating 4 out of 5]

Quick little pocket book with about 112 pages. I stuck it in my purse and have been reading it on the go in little bites. It is well researched and has some really good tips for getting off your digital devices more. I recommend it if you want some encouragement in that area. I could have read it all in about an hour so know it is a tiny little read.

[Miguel Panão · Rating 4 out of 5]

Simples e interessante. Cheio que exemplos práticos que podem fazer do digital detox um hábito quotidiano que melhora substancialmente a nossa vida e devolve-nos o gosto por experimentar a realidade física à nossa volta.

[Birán Barbara · Rating 3 out of 5]

„Amikor a barátaink „tökéletes” életét nézzük online, sikertelenségérzetünk támad, a szorongás pedig elhatalmasodik felettünk csupán amiatt, hogy úgy érezzük, kimaradunk valamiből. A közösségi médiától, amit arra terveztek, hogy összehozzon minket, úgy érezhetjük, kevésbé vagyunk kapcsolatban – nemcsak másokkal, de saját magunkkal is.”

Szuper lehetne, de úgy érzem tucat, és csak átlagos dolgokat mond. Persze, olvass, kötögess, nézegess felhőket, némítsd le a telefonod. Ezt mind-mind tudjuk, ettől mégsem fogom kevesebbszer elővenni. Pedig igen, olvasás közben elővettem és elcsodálkoztam, hogy több, mint 100-szor oldottam fel, és 90-szer volt megnyitva a Facebook tegnap… Elgondolkoztam, egy-két percre, és azt hiszem ennyit is ért ez a könyv. Plusz szerintem hasonlót nem lenne bonyolult összehozni. Nekem nem tetszett, de elgondolkoztatónak mindenképp elgondolkoztató. Én is függő vagyok.

[Irina Touw]

Onder het mom van ‘mijn fysieke tbr omlaag halen’ pakte ik dit boekje op dat ik een paar jaar terug cadeau kreeg. En heel eerlijk? Het stelde niet zoveel voor.

De tips en tricks die erin staan zijn enorm voor de hand liggend en zou iedereen kunnen opschrijven. De cijfers uit onderzoeken die genoemd worden in het boekje worden nergens onderbouwd of een bron aan gegeven, en al met al was het behoorlijk underwhelming.

Wat mij betreft dus niet bepaald een tip helaas.

*ik geef non fictie geen ster ratings meer sinds 2024, dus vandaar dat deze ontbreekt.

[Natacha · Rating 5 out of 5]

Easy to read with some great tips, couldn’t put it down once I started!

[jj · Rating 5 out of 5]

Genuinely love this book. I got it at a charity shop last week and finished it just now, gotta say I love it so much, I felt my brain rewiring as I was taking in every word and practicing being present fully, I love that at the end it mentions being present, made me feel like I'm finally on the right track and able to start a new journey with my life ♥️

[Jung Yu · Rating 4 out of 5]

阅读难度不大，可操作性还可以

[Véronique-Laura · Rating 1 out of 5]

Hodně generické čtení. Kdybyste si na hodinku sedli, zamysleli se nad tím, co by mohlo být obsahem knížky o digitálním detoxu, tak byste ve výsledku dostali stejnou knížku jako je tato.

[Karla Ticona · Rating 4 out of 5]

Es un libro cortito y al grano que expone alternativas para navegar la tecnología y usarla sabiamente
con límites para que nos coma toda la vida.

El libro tiene varios capítulos:
1. Poner límites: al levantarnos, poner horarios para estar frente a las pantallas, cuidar nuestras horas antes de ir a dormir y no estar frente a la luz azul, desconectar todo a cierta hora, no comer con el celular en la mano (ni frente a la computadora del trabajo), no ir al baño con el celular, dar seguimiento a cuánto tiempo pasamos en los dispositivos (principalmente el celular) y poner el celuar en su lugar según la intención que tengamos para ese momento.

2. Fluir más: colorear, leer en papel, hacer rompecabezas, escribir un diario a mano, hacer manualidades, cocinar, moverte, memorizar un poema.

3. La naturaleza es sabia: tú también sé sabia yendo seguir a la naturaleza: pensar, soñar, dejarte sorprender por la creación, plantar algo, mirar arriba, mirar el horizonte, jugar a ver las formas de las nubes en el cielo, sentarte en un espacio verde (el clásico parquecito), limpiar, hacer cosas acorde con el clima (en verano ir a la playa, fijo), si puedes: dormir bajo las estrellas.

4. Cuida tus gatilladores: Silencia tus notificaciones, limpia tu celular /computadora / todos tus dispositivos: que tu espacio digital esté ordenadito como a ti te gusta, responde cuando es buen momento para ti para responder, no cuando llegue el mensaje (si es urgente, te pueden llamar), salte de alguna red que no te sume.

5. Cuando puedas, elige lo análogo: busca la dirección en un mapa dándote el trabajo de pensar por ti misma, aprende a dibujarte a ti misma mirándote en el espejo, practica el pensar positivamente (especialmente cuando hay muchas noticias desagradables), pregunta a las personas (no tanto google)

6. Reconecta: Escribe una postal o una carta a mano, habla, conversa, hazte amiga de una persona nueva mirándole a los ojos, envíale una notita de gratitud a alguien escrita a mano, juega un juego de mesa, y sobre todo, trata de estar presente en cada ahora.

[Abigail · Rating 4 out of 5]

Just a little disclaimer that I received a free copy of this book from NetGalley in exchange for an honest review. Actually, Tanya's publicist was nice enough to send me physical copy since I had troubles downloading it. I am very, very thankful!! :)

I really like the layout of this book. I like how it discusses a bigger picture and then it'll go into some ideas of what you can change about your life. It helps to get those creative juices flowing. 

I think a lot of the points made are pretty common sense and things we already know, but it's a good reminder and some of the points were still new to me. I liked seeing the different points on things we could be doing to help us in our daily lives. There are some good points in this book on why we shouldn't be on our phone so much and Tanya does a great job at explaining how these things can help us. 

I definitely have a love hate relationship with technology because I love things like my blog and YouTube, but I also have moments where I think about getting rid of my Twitter and Instagram. Just because I feel like they get in the way and that I don't do a great job at managing them. However, this book helped me realize that it's my choice to get on these things and if I need a break all I have to do is turn my phone on airplane mode. It's so simple yet something I never thought to do.

I love how simple this book is but also how eyeopening it is. It definitely makes me want to change some of my habits and with that I hope it'll help me get even more reading done. All by making small tweaks to my life! :)

I recommend this very quick read to anyone who's looking to better their life. This book is great for everyone, because it helps to teach more control rather than having our devices control us. It's a very good read. :)

[Aina Nadia · Rating 5 out of 5]

This book has been on my list to buy books for a long timeee and the fact that my rezq to buy it at a very reasonable price, on my birth month and new year was Alhamdulillah so much.

I hve a very love hate relationship with digital Devices ie ; my Smart phone. I do almost everything with it, keepinv memories with photos snapped, life reflections via writing on notes, checking out social media, connecting with others, checking out emails, tracking my habits, rely on its alarm etc. Oh the list can go on! I do realized that i “chained” my life revolves it and let it control my time, focus and health.

I did social media detox few times and it works but only to realize that i actually have digital attachment (if this is even a term). My focus on reading shorten, and i reflected back on the days i could spent hours of reading non stop and really enjoyed it. But nowadays, i need more time to even gear up my reading mood.

I simply loveeee this book bcs of its size (small and easy to carry), the photos and simple explanation. Straight forward and simple explanation to understand each topics. Love each suggestions given because that’s exactly what i need, practical tips to act on. The topic division is great but i think the topic of Tame Your Triggers is best put at the earlier part of the book.

And honestly, this book can be read in one sitting but I really want to enjoy and understand each pages so I took more time.

Definitely recommended to those who wants to live better with digital devices, having balance in life without it controls our life. Time to take charge on my own life!

[Elizabeth Wanda C · Rating 5 out of 5]

Love this book. Many people are so tied to their devices that this book may present a few problems for them. Once example, placing a cell phone in the living room as opposed to taking it to the bedroom. I find this solution great for an adolescent who may be tempted to connect as opposed to sleeping.

The writing style is easy to read and relatable.

If one could utilize these ideas think of how easy it would be to handle a power outage or a server (Internet provider) going down.

I find this book a great way to help intense device users gain control of their device usage as opposed to the device controlling the user.

Based on a five-star rating, I give it five stars!
1) Buy from the author in the future? Yes
2) Did it keep me intrigued? Yes
3) Storyline adventurous, mysterious, and believable? Yes
4) Would I recommend to a family member/friend? Yes
5) Did my idea of the book based on the cover remain the same after I read the book? Yes. I laughed when I looked at the book cover. The power off symbol in front of a tranquil and serene island says it all.

[Kristin (Kritters Ramblings) · Rating 4 out of 5]

A short and sweet little book that makes you stop and take a minute and reevaluate your habits. With beautiful photos it was easy to sit down with this book and take a minute and sink in and really read it simply for what it is.

Although none of the tips were things that I hadn't heard of before, reading them in a book took more meaning than in an article online and made me stop and take note of how often I am on my phone. I think with everything in life it is good to have boundaries and limits and this little book reminded me that everything is good in moderation!

I kept this book to get it out every so often and remind me to take a breather from all things electronic and enjoy a view!

[Slow Man · Rating 4 out of 5]

What a lovely lovely little book. It’s so little you can put it in your purse without adding any extra weight. And the photos that accompanying the words are just as lovely. We know everyone uses the phone for many life functions which can be very helpful. I cannot agree more on certain applications that change our lives forever but there are other functions that we can go back to the old fashion way like reading a book.

There are a few tips that are worth trying. Like Board games with family and friends, wander, be present at dinner tables and have a good conversation.

Too much of anything is bad for us. Use technology in moderation. And when you are done with that, go outside and play.

[Valérie L. · Rating 4 out of 5]

Tanya Goodin gives us advice on how to balance our digital life with our more "natural life". She gives us (the readers) tips on how to use technology more efficiently while, at the same time, disconnecting and distancing ourselves from our cellphones and screens.

Her ideas for alternative activities cover a great range so everyone could get something out of the book. The only critique I would have is that it offers nothing more than other books on the subject have not already covered. However, the book is an easy and short read. So, if you are looking for a condensed version on the topic, this book is perfect for that.

[Tori · Rating 5 out of 5]

I was expecting a deep dive into the world of technology and what exactly it's doing to our brains, but instead a got a blog-esque pile of tips and tricks that already linger in the back of our minds.

Even still, seeing it there on physical paper is different than knowing I need to put my phone down more. And having concrete methods to begin putting into place, ones that will work for my lifestyle, was a really valuable result of this book!

It’s simple and sweet, and all you’d ask for from this mini book.

[Val Mullally · Rating 4 out of 5]

A beautifully illustrated and simple book. I've read it quickly through - but I know the value of it will be to return and take one concept at a time and APPLY it to my life. When applied with serious intention, this book could transform your life. Recommended for parents who want to let go of digital devices to improve the quality of their lives, especially the quality of their interactions with their children.

[Maureen · Rating 2 out of 5]

The title drew me in, but when I picked the book up from the library, I should've known right away, it wasn't going to be detailed given its small size. I was left wanting more - where are the facts and research? There was very little information in this book. It was short, little chapters surrounded by a whole bunch of pictures. If I wanted sound bites, I could've just did watched the local news. None of the information was new and it can all be easy found by doing a simple internet search.