Offline: Free Your Mind from Smartphone and Social Media Stress

by Imran Rashid, Soren Kenner

Are you being digitally manipulated? Regain control of your life!

Did you know that tech giants like Apple, Google and Facebook use "brain hacks" to get you and your children hooked on their products? And that these techniques "rewire" your brain to create compulsive subconscious habits that play havoc with your focus and ability to make rational decisions? Offline takes you on a fascinating and eye-opening journey into the tsunami of behavioral change created by tech giants based on the use of neuroplasticity, social engineering and digitally driven subconscious manipulation. Dr. Imran Rashid and Soren Kenner explain the biological and psychological mechanisms used to capture and resell your attention to others, and reveal the early warning signs of an unhealthy (and even potentially life-threatening) digital lifestyle. Dive in and learn more


"Addictive design" that tampers with your brain and your ability to focus.
"Echo-chamber effects," cognitive bias and FOMO (fear of missing out).
How Social media grouping mechanisms changes your perception of reality.
How depleting your self-control leads to poor decisions in your professional and personal life.
How to resist "digital pollution" as an individual and as a family.
Technology is a powerful tool, but you need to learn how to use it right. Too much digital pollution in your life can lead to stress, sleep disturbance, attention deficits and reduced concentration. Offline shows you how to master "FLOW" -- a new science-based life-structuring-method that helps you take charge and benefit from technology while avoiding the pitfalls of living in a digital age. Learn to use your smartphone and enjoy social media while staying focused, relaxed and happy.

You don't have to disown all technology, but technology doesn't need to own you. Learn how you and your children can use smartphones and tablets without falling prey to digital pollution.

Genres: Nonfiction, Audiobook, Social Media, Self Help, Productivity, Personal Development

232 pages, Kindle Edition

Published December 28, 2018

Reviews

[Uswa Anjum · Rating 4 out of 5]

This book is like a slap in your digital face - a much needed one. Nuanced and based on proper research, you are taken through various aspects of digital manipulation.

Decision and compassion fatigue, cognitive bias and dissonance, brain hacks, escapism, lack of impulse control, digital pollution...

Smartphones and social media are time stealers. But they don’t only steal our time. They also steal our ability to FOCUS.

The book ends with tools for developing healthy digital habits.

Oh my...

[Emma · Rating 4 out of 5]

Like another reviewer here on Goodreads has said, this book is a slap in your digital face.

I think most people are aware of the fact that they are spending too much time on Facebook/YouTube/Instagram or their smartphone in general. Apart from reminding you that spending too much time online can be harmful, it also explains why this is the case, with information based on proper research.

The book takes you through various mind hacks that websites and platforms use to ‘hack’ your attention, and in turn sell your attention to companies to advertise. The last chapter is about how to take matters into your own hands and take back control over your attention and your smartphone/social media platform usage. This chapter was a out of place with the rest of the book, since it was very much a self-help chapter, whereas the rest of the book is firmly in the informative genre. I would have preferred it if the chapter was either expanded upon, or taken out completely.

I really liked that the authors did not demonize social media, the internet and smartphones, and acknowledged all the opportunities these technologies have brought people.

All in all a great little book with a very important message!

[Thomas · Rating 3 out of 5]

actual rating: 3.5/5
a much needed slap in the face, will now think twice on how i use my smartphone

[Ellie Mitchell · Rating 5 out of 5]

Offline, by Imran Rashid and Soren Kenner delves into the addictive world of social media and how it influences different areas of our lives.

If you’re anything like me, then you likely love how easy it is to connect with other people around the world. But then in comes the stress and the negativity that so often goes hand in hand with the online world.

Read my full review here: https://www.daxwrites.com/offline-a-5...

[Mark Rice · Rating 5 out of 5]

I don't own an iPhone and almost never switch on my mobile (once a fortnight, perhaps), so I'm far removed from the phone-addicted masses. While working on my laptop, however, I have observed vast swathes of time disappearing whenever I log in to social media or check e-mails. The Internet has become a growing distraction from constructive activities in the real world. I realised this a few years ago and so decided to spend much less time online. The less time I spent online, the happier I felt. This book explains in neuroscientific terms why spending less time online (and therefore more time with real-world relationships and activities) boosts happiness and lowers stress. It also explores the converse effect: why spending ever more time on mobile phones and/or social media results in increased stress, dissatisfaction, disconnection from nature, and in many cases inability to experience real-life intimacy, as brains unhealthily rewire themselves to process the influx of junk data they're bombarded with each day. The authors liken looking for biologically and emotionally satisfying connections on social media to trying to water a plant with a picture of water instead of actual water. The science behind the book is sound and well explained, the authors put their points across in a lucid manner, and those points are essential reading to everyone who spends time online. Parents whose kids are growing up with Internet-connected iPhones and/or tablets should definitely read Offline. It will change the way they parent and they'll have happier, healthier kids as a result. An excellent book.

[Brina · Rating 4 out of 5]

Das Internet – sicherlich nicht nur für mich Fluch und Segen zugleich.
Während viele das Internet als reine Informationsquelle ansehen und gelegentlich Onlineshopping betreiben, gibt es auch Leute, die besonders im Social Media-Bereich sehr aktiv sind.

Während besonders Social Media nicht nur Menschen näher zusammenbringen kann, kann es auch genauso toxisch sein und nicht die Meinung von Menschen sowohl positiv als auch negativ beeinflussen, sondern auch genauso zur Sucht werden.

Bei „Offline: So erlangen sie die Kontrolle über Ihr digitales Leben zurück“ von Imran Rashid und Soren Kenner bekommt man hier einen guten Einblick über das Internet, über den Einfluss und stellt wichtige wichtige Fragen, die tatsächlich zum Nachdenken anregen. Wie sehr lässt man sich vom Internet beeinflussen? Wie viel Zeit sollten wir am Smartphone, Tablet und am Laptop verbringen, ohne das es zur Sucht wird?

Das Buch ist provokant, informativ, nachdenklich stimmend und hilfreich, um sich selbst und sein Online-Verhalten zu testen. Trotz der Thematik wirkt das Buch nicht zu trocken, lässt sich gut lesen und ist aufgrund der Thematik zeitlos, sodass man definitiv einen Blick in das Buch hineinwerfen sollte.

[Kristian Madsen · Rating 1 out of 5]

Gennemsnitlig bog, har nogle gode pointer og metoder man kan bruge, men man skal være klar på at den bruger rigtig lang tid på at behandle et enkelt socialt medie (facebook), og hvis man ikke føler at man er afhængig af facebook men en anden type socialt medie, f.eks. online nyheder, computerspil eller noget helt andet, er dette ikke nødvendigvis den rigtige bog at læse.

Denne bog henvender sig til dem der primært er afhængige af deres smartphone og i denne forbindelse facebook. Derudover lader det til at bogen i høj grad henvender sig til aldersgruppen 30-45 år og ikke den lidt yngre generation, da den nærmest overdrevent bruger børn og forældre, som eksempler på hvad man kan få ud af at skrue ned for sit medieforbrug.

[Thorkild · Rating 3 out of 5]

Bogen har nogle fine pointer og gode værktøjer til at lægge smartphonen væk og være til stede i nuet.

Men samtidig kaster den til højre og venstre med referencer, er sjældent selvkritisk i forhold til egne holdninger og postulater, som der er en del af.

[tazzashelf · Rating 3 out of 5]

I think a 3.5 for ne, but a 4 for someone who really read this book if they needed it. I think everyone needs this book in a way cuz technology drowns our world and its quite awakening how targeting markets are and how curated everything is. I catch myself being super aware about how everything I do/post/search all goes into a database with my name on it which is pretty scary

[Joel · Rating 3 out of 5]

Good introduction to how technology is designed to distract us and manipulate our thinking and behavior. Nothing new here if you have read other recent books on this topic. I'd recommend Cal Newport's books over this one. The authors of this book think that self control and steps like turning off notifications is strong enough to control the negative aspects of social media; however I've found that didn't work for me.

[Rogue · Rating 2 out of 5]

This was fine. It only took me a couple days to read, which was good (maybe I skimmed a little bit), with interesting background on the subject- but not much on how to actually get round to regulating your digital intake better, just a few pages at the end really. There's not much new here, and honestly, I knew a lot of it already. Well researched, but not many takeaways other than "the internet is manipulating you". Which I knew already, lol.

[Sky · Rating 3 out of 5]

Book offers a concise analysis of how social media influences our internet usage and the negative consequences that result.
However, most of the content on the human brain do not seem relevant adding depth for explanation. Neither do the recommendations for reducing smartphone usage actually seem useful or easy to implement.

[Anika · Rating 2 out of 5]

tried challenging myself to read this in one go after picking it up at a bookstore. there’s nothing in this book that i already didn’t know but i liked the reminder

[Mangi · Rating 4 out of 5]

What I liked:
- easier format to read: short and easy paragraphs for easy ready and not strenuous, font and size of writing. Just seemed to have a 'clean' format for reading.
- liked the frequent real life examples and anecdotes which help visualise and remember statistics.
- as well as some diagrams to break up long reading and help visualise facts
- references at the end of every chapter so you can look it up yourself if you're particularly interested
- good length of book about 200 pages so wasn't too tedious

What I disliked:
- only downside was that it would sometimes have a paragraph that said point A and then have another paragraph straight after that rephrased point A as if each author wrote their own paragraph but couldn't decide which they liked more and ergo put in both

Conclusion: highly recommend! Has made me really think twice about technology and phones.

[Bjørn · Rating 2 out of 5]

I made it halfway through before deciding to stop. While not un-interesting, the book doesn't really say anything new – it feels like a compilation of online articles (coincidentally, each chapter ironically ends with a list of online articles used, including wikipedia entries) with padding added to make it longer. Offline would have worked better as one of Guardian's "long reads" or a Medium post.

The main reason why I didn't go on past the halfway mark, though, was that the book failed to keep my interest enough to stop me from playing with my phone.

[Harrison Large ラージ • ハリソン · Rating 2 out of 5]

If you're clued up enough to read a book like this then you already know what's in it.

The book seems like a guide to breaking away from tech, but it's actually several parts - how the brain works, how technology seeped into our lives, how technology hacks the brain to make your life miserable, and THEN how to break away.

If you just want that information, by all means read the last chapters. But if you're aware enough to be interested in this book, it certainly isn't going to slap you in the face with anything new or revelatory.

[Mati 'Matimajczyta' · Rating 3 out of 5]

It seems that every individual who has grappled with internet overindulgence, particularly those engaged in professions involving human interaction and seeking to shield others from online-related anxieties, ventures into writing books advocating the merits of disconnecting from the digital realm. While "Offline" follows this trend, offering familiar insights, it primarily caters to those in the initial stages of seeking reasons and strategies for life adjustments. However, it may not resonate as strongly with individuals already confronting their digital dilemmas head-on.

[Willow · Rating 3 out of 5]

would say overall it's a good book if this was your first introduction to how your tech is influencing/affecting your life. I think there were solid points that were raised and made you think. But in 2025, this is not something new. Perhaps if i read this in 2019 then it would have had a bigger impact. Still think its a good resource/starting point for people who are unaware. The latter part of the book which talks about how to manage/break out of habits could have been longer or better structured.

Still made for a good read.

[Adrianna · Rating 2 out of 5]

useful for parents with (teenage) children who in the past few years have been too busy to reflect on the topic of smartphones at home. however, for a single young adult like me it reads as a repetition of everything I have read recently (vide: digital minimalism). yet, I took a few pieces of advice with me - repetition is often good, so that we strengthen good habits!

[Esha · Rating 5 out of 5]

Specifically, 4.5 stars: It is a fast-paced book, recording the fallacies of social media and the online world and how it controls us and our lives. The book also talks about certain steps that would help the readers to perfectly balance their lives more healthily.

[Vu Quoc · Rating 5 out of 5]

Cuốn sách này làm rất tốt việc cảnh báo người dùng về tác hại tiềm tàng của internet. Mặc dù giải pháp mà các tác giả đưa ra có phần hơi chung chung, tính ứng dụng chưa cao lắm. Nhưng tổng thể thì cuốn sách đã làm tốt nhiệm vụ của mình.

[Muhannad Sheikh · Rating 4 out of 5]

A book that neatly provides studies and research to raise awareness of the impulsive usage side of social media and smartphones. It also discusses how our brain is constantly being rewired by social media in unhealthy ways. Very useful for people with children especially.

[Diep Anh · Rating 3 out of 5]

Một cuốn sách viết theo kiểu học thuật nên đọc sẽ hơi chán. Vài thông tin còn lặp lại và mình thấy phần giải pháp chưa thực sự applicable, dung lượng cũng ít so với với phần “vấn đề” các tác giả đưa ra.
Phần dịch mình cũng không ưng lắm, hơi wordbyword nên các câu khá cứng 🥲

[NMD356 · Rating 4 out of 5]

Good book but the author focuses too much on giving evidence rather than giving solutions and some of them are very basic

[Marty Solotki · Rating 3 out of 5]

An interesting listen about the dangers of technically addiction, narrated for Audible by Shawn Compton. It provides some interesting ideas and food for thought, but ultimately it’s pretty dry.

[Sofie Rønnelund · Rating 5 out of 5]

Amazing. Made me delete Instagram for 10 months. Recommend everyone to read once every three months or so!

[S · Rating 3 out of 5]

A tad boring though it was a little informative.

[Ionarr · Rating 1 out of 5]

Dnf on page 3, which may be a new record for me.

I'm generally fairly sceptical by nature, and definitely come down on the side of big tech conglomerates are evil and need breaking up, bring back slow life etc etc. However, I also have a fairly low tolerance for anti-technology scaremongering bullshit that isn't at least partly rooted in, you know, reality. There's plenty of issues out there with how we use technology, you really don't need to exaggerate, stoke fear and make shit up.

On that note, the sentence which pushed me over the edge: "But it's also becoming clearer day by day that our digital fixation is depleting our nervous systems individually and collectively."

If you read that and though this is the book for me, congratulations! You have a tolerance for word salad that I do not possess. If, however, you have more than one brain cell, you'll ditch this book for something not clearly written to profit from people's fear by throwing scary sounding words together despite being absolutely meaningless. Read blogs by tech industry whistle blowers (especially from Google.) Read about how Amazon took losses to drive independent bookstores out of business (and how it didn't work because you can't replace care and expertise with literally working your workers to death.) Read about how of you exclusively shift to online short-form writing but don't also read books, essays and other long-form literature you may lose some empathy. Do all of this ON YOUR PHONE BECAUSE IT'S A USEFUL TOOL OF YOU USE IT PROPERLY. Don't read this pseudoscientific bullshit that has already made so many unverified claims in the frost 3 pages I can't keep up.

[Jessica · Rating 5 out of 5]

I read this book at break-neck speed while taking a much-needed break from social media. As well as setting out succinctly the wiles that Facebook and its ilk use to grab and keep your attention (to sell you advertisements) it also offers an interesting summary into several decades-worth of neurological research and initial findings about the effects of the internet on a new generation of users.
It's an interesting and provocative book that raises as many questions as it answers; but it does fully justify its existence in encouraging the reader to think twice - be mindful, even - before picking up their smart-phone or tablet.
The authors are not antipathetic to the internet or social media, but they want everyone to see it as a resource to be used consciously and carefully, rather than one to which we are all hopelessly addicted, at the expense of other, more meaningful and creative activities. They are urging caution rather than panic, which is valuable when so much of the response from the traditional news media seems to be the usual depressing blend of moral panic and superstition. I recommend this one.

[Mikael Lind · Rating 4 out of 5]

Pretty good book on the downside of smartphone usage and social media. The book is very theoretical at first, and it's thorough in its exposé of the psychological triggers behind how smartphone and social media programmers try their best to hack the brains of the users.
Think about it. The more time you spend on your phone using social media apps, the more money all of the companies behind these things make. Facebook might look innocent and free at a first glance, but it's a company that invests in your time, or more precisely, in your mindless scrolling. Advertisement money is to be made for companies that manage to keep good track of its users.
I think the chapters on strategies of how to get rid of mindless social media scrolling could have been expanded, but this book still had an important impact on me, and I spend more time reading and less time on social media than I used to.