Breaking Free: My Takeaways from “How to Break Up with Your Phone” by Catherine Price

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After another summer at camp where I am able to completely unplug from social media and the news and the mindless scrolling that comes along with both of those things, I realized that my camp relationship with my phone was much healthier than my home relationship!  So I decided to seek help from our local library and I recently finished reading “How to Break Up with Your Phone” by Catherine Price!  It’s not your average self-help book—it’s a practical, science-backed guide on how to reclaim control over our devices and, ultimately, our lives.

The Phone “Problem”

The core issue, as Price describes it, isn’t that phones are bad—it’s that we’ve developed an unhealthy attachment to them. This stems from their design: social media platforms, notifications, and even the apps we use daily are built to capture and maintain our attention for as long as possible. In the process, they change how we think, what we pay attention to, and even how we interact with the world around us.

As I read through the first chapters, I found myself thinking about my habits—checking my phone right after waking up, constantly reaching for it in idle moments, even using it as an escape from boredom. Sound familiar?

The 30-Day Plan

What really sets this book apart is the actionable plan Price outlines: a 30-day “phone breakup.” This isn’t about throwing your phone out the window or going on a digital detox for good. It’s about creating space between you and your device, so you can have a healthier, more intentional relationship with it. I’ll admit, some of it was pretty obvious and some was a bit “cheesy”, but it was still helpful to see it all laid out for me in print!

The Benefits of Breaking Up

One of the most powerful takeaways from the book is that, in breaking up with your phone, you gain so much more than just extra time. Price points out the ways in which phone overuse impacts our memory, creativity, and mental health. By reducing screen time, we not only free up space for more meaningful activities but also allow ourselves to be present in our own lives.

This reminds me of the experiences shared by children who attend screen-free summer camps like Camp Akeela. These camps, where kids spend days or weeks entirely free from phones and other devices, provide living proof of the benefits of stepping away from screens. At Camp Akeela, campers report feeling more connected to nature, making deeper friendships, and rediscovering hobbies and interests they might not otherwise have explored. It’s a clear example of how stepping back from technology fosters creativity, enhances social connections, and brings a sense of calm and focus that’s hard to find when we’re constantly plugged in.

For example, instead of mindlessly scrolling through Instagram during downtime, I started using those moments to read more, reflect, or just be still. The result? I feel more focused and less frazzled. I’ve also noticed I’m more engaged in conversations and less distracted during family time—something I didn’t realize I was missing out on.

Practical Tips that Worked for Me

  1. **Turn off unnecessary notifications**: I used to get notified for every email, message, and app update. Turning off all but the essentials has drastically reduced the number of times I instinctively check my phone.
  2. **Establish phone-free times and places**: Keeping my phone out of the bedroom has helped me sleep better. I also started leaving my phone in another room during meals, which made me more present during family time.
  3. **Use apps to track and limit phone use**: Price encourages readers to download apps that monitor phone usage. Seeing those stats was a reality check. I set daily limits on my social media usage, which has been a game-changer.
  4. **Replace idle phone use with something intentional**: Instead of reaching for my phone when I’m bored, I now carry a book with me or take a moment to daydream. It’s amazing how much we rely on our phones to fill every empty second.

Final Thoughts

I want to be more present in my life for my family and friends but also because I realize that I’m missing out on so many of the little things when I’m looking at my phone.  Because of camp, I know what it feels like to be screen-free (it’s more like “screen-limited”).  It’s such a gift to have almost 3 months away from technology and even more so for our children who seem to be even more entrenched in their digital life than we are.  On top of that, we also know that folks who are Neurodivergent are even more likely to be reliant on technology and having a break allows them to reset expectations around screen time.  18 years ago, when we started Akeela and decided not to have any technology, I don’t think we really understood how important that would be for our campers, but it turns out it might be one of the top 5 most beneficial outcomes of a summer at camp.  

Teens and Technology

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I just finished reading two articles about the impact of smartphones on our emotional wellbeing and our intelligence. Neither article was uplifting. The bottom line is that our constant use of our phones has caused us to feel more depressed, to sleep less, to interact with others less and to be more distracted. All of these factors are even more intense for teens who are using phones these days as a way to interact with peers.

An article in the Atlantic (https://www.theatlantic.com/magazine/archive/2017/09/has-the-smartphone-destroyed-a-generation/534198/) highlights how much things have changed for teens since most parents were going through middle school and high school. The author reminds those of us who are GenXers of an adolescence marked by events like rushing to get our drivers licenses, an eagerness to have time with friends away from parents and dating. Teens now are much more likely to spend time alone in their rooms connecting with peers using social media. They use Facebook, Instagram and Snapchat. None of this is inherently bad – in fact, teens these days feel lucky that they don’t have to leave home to be with friends. The problem is that, although they are connected to peers, the author notes that teens report feeling “alone and distressed”. Teens report that they struggle to interact in person after being so used to screen interactions.

Most notable to me was the author’s findings that teens feel MORE left out these days. It’s obvious when a teen is not invited to a party when everyone on social media is posting photos of parties or gatherings from which they have been excluded. Girls, in particular, are masterful cyberbullies and it seems that teens feel more at liberty to be unkind when they don’t have to look their victim in the eyes. For young adults who are struggling socially, for those who have trouble navigating the complicated social world, who are feeling left out and different, social media is even more troublesome.

The author suggests that, although very difficult, parents should work hard to limit time teens spend on social media. (The other article I read in the WSJ – https://www.wsj.com/articles/how-smartphones-hijack-our-minds-1507307811, also suggests that even having a phone NEAR us decreases our ability to focus.) The more we can encourage young adults to spend time face-to-face with one another, participating in activities that DON’T involve screens, the more likely they will be to feel less depressed, to sleep better and to feel less alone. Camp seems like a great opportunity to practice this. Taking a break for a few weeks from screens can literally be life-changing.

Asperger’s and Bullying: Summer Camp Can Help!

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A mother of a Camp Akeela camper recently sent us the link to a New York Times article about school bullying: “School Bullies Prey on Children with Austism”. The author explains how kids on the spectrum, and other quirky children – those who learn differently or have unusual mannerisms or who don’t share interests with most of their classmates – are much more vulnerable to teasing and bullying at school. Of course, as directors of a camp for kids with Aspergers and NLD, this wasn’t news to us. Many of our Akeela campers feel that school represents a social world that can be fast-paced, cruel and unforgiving. They tell us that lunch and recess (and often gym class) are the hardest times of day. During class, although they may get funny looks for shouting out the right answers or not wearing the most up-to-date fashions, at least a teacher is there to intercede. In the cafeteria, they’re expected to navigate social situations on their own. For our campers, this can be extremely difficult. Where should they sit? Who can they talk to? What should they talk about?

At our final campfire on the last night of the camp session, we take some time to reflect upon the time we’ve spent together as a community. We talk about all of the campers’ wonderful accomplishments: becoming more independent, leaving home for three and a half weeks, going without video games!, cleaning their cabins every morning, making new friends, trying new activities and pushing themselves to do things out of their comfort zone. We encourage them to remember how accepted and loved they feel in that moment, the final night of camp. We tell them that we know how hard school can be at times and that not everyone they encounter will appreciate them for who they are. We tell them, “When you have a bad day, when someone is unkind, close your eyes and imagine you’re back on Miller Pond surrounded by friends who really care about you.”

As camp professionals, we believe that all children need to have experiences away from home where they feel successful, where they know that they are likable, where they are accepted for who they are. For our campers, that’s even more true. Children on the autism spectrum need to have experiences in safe environments where they can learn and grow, including learning how to fail. Those experiences give them the confidence and skills to manage the “real world”, where people can be so unkind.

– Debbie, Eric and Jaynie

Camp Arrival Day

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When I was asked to be a “guest blogger” I started thinking about the start of the summer and in particular, arriving at camp. Arrival Day is a big deal. Some people find it exciting, some totally overwhelming … and I’m talking about everyone: campers, families, staff, newcomers and returners. I come from the UK, where camp isn’t nearly as much a “way of life” as it is for many in the US. When I first started my camp career many years ago, I wasn’t entirely sure what to expect. Yes, I’d seen movies set at camps and read all of the information that I’d been sent, but it was all a bit of a voyage into the unknown. I had my safety net though, as I knew a couple of people at that camp. Years later, when I started working at Akeela, it was a different story. This time I knew the basics of camp life but didn’t know anybody at Akeela. I’d spoken with Debbie and Eric on Skype, but that was it. Both very nerve-wracking experiences, but both very positive experiences. I was made to feel so welcome at each, and quickly came to feel like a part of the family.

Over the years, I’ve seen many different ways of people handling their emotions on Arrival Day. From those who arrive filled with energy, eager to see old friends and have new experiences, to those who experience more difficulty with their transition: the camper who refused to enter their cabin because “it smells of wood”, the boy who refused to speak for 8 days and would only communicate by scribbling notes, the girl who was so over-stimulated that she couldn’t stop talking, barely even pausing to draw breath.

The arrival that will stay with me forever though, comes from my second year as a Unit Leader at my old camp. Arrival Day was going smoothly, and eventually the time came when the buses arrived, and everyone had arrived. I was performing my duties and checking people off on my list, when I realized that one was missing. At pretty much the same moment, my walkie-talkie crackled into life and asked me to make my way to the Health Center. When I arrived I was confronted with the sight of a young man, sobbing and on the verge of hysteria. One of the nurses pulled me to one side and told me that he’d been like this for a lot of the bus ride, and so they got him off the bus at the office and brought him straight to the Health Center to try and calm him down. I sat down and talked to him for a good couple of hours. I found out that he was homesick, that this was the first time he had been so far away from home and that he thought that he had made a big mistake coming to camp for the summer. Over the two hours, he calmed down a lot, and when I eventually asked him if he felt ready to go down to the bunk and meet people he nervously agreed.

The thing is that this was not Camper Arrival Day, it was the Staff Arrival Day! Martijn was a 22 year old counselor who had come on his own from the Netherlands. Well, it took Martijn a few days to come out of his shell, but he turned out to be one of the most empathetic and engaging counselors I have ever had the privilege of working with. He came back to camp for three years and did some fantastic work with the campers that were placed in his care. We’re still in touch to this day, and he always reminds me of his inauspicious arrival and how he didn’t think he would make it that summer, and I think that’s what will stay with me.

In fact, I suppose that’s what I’m trying to say in this blog. No matter how nervous you feel about coming to camp, we’ll do our very best to help you through it and get you to have an amazing summer. Everyone that I’ve mentioned here went on to have a great time and made new friends, enjoyed their activities and did better than they thought they would with being away from home. Sometimes these things aren’t the easiest, and that’s OK – but there are always people who are there to help and make you feel better.

– Rob Glyn-Jones
Camp Akeela Head Counselor

Homesick and Happy – A Book Preview

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As an avid and unapologetic reader of novels, I very rarely get excited about the publication of a non-fiction book. (Compared, for example, to the thrill I feel whenever I think about the May 8th release of John Irving’s next novel!) Yet, here I am, devoting this blog post to a parenting book coming out on May 1st.

Homesick and Happy: How Time Away from Parents Can Help a Child Grow is the newest work by Michael Thompson, author of (amongst others) Raising Cain and Best Friends, Worst Enemies – Understanding the Social Lives of Children. If you’ve read his books, or been lucky enough to hear him speak, you know that Dr. Thompson really understands child development and that he shares the results of his research with humor, compassion and warmth. In a recent issue of the American Camp Association magazine, he described his approach to writing Homesick and Happy. Rather than criticize overprotective parents, he empathizes with every parent who wants what’s best for his/her child … and makes the case for going away to sleepaway camp as a critical step in a child’s social and emotional development.

Here is Amazon’s description of the book:

In an age when it’s the rare child who walks to school on his own, the thought of sending your “little ones” off to sleep-away camp can be overwhelming—for you and for them. But parents’ first instinct—to shelter their offspring above all else—is actually depriving kids of the major developmental milestones that occur through letting them go—and watching them come back transformed.

In Homesick and Happy, renowned child psychologist Michael Thompson, PhD, shares a strong argument for, and a vital guide to, this brief loosening of ties. A great champion of summer camp, he explains how camp ushers your children into a thrilling world offering an environment that most of us at home cannot: an electronics-free zone, a multigenerational community, meaningful daily rituals like group meals and cabin clean-up, and a place where time simply slows down. In the buggy woods, icy swims, campfire sing-alongs, and daring adventures, children have emotionally significant and character-building experiences; they often grow in ways that surprise even themselves; they make lifelong memories and cherished friends. Thompson shows how children who are away from their parents can be both homesick and happy, scared and successful, anxious and exuberant. When kids go to camp—for a week, a month, or the whole summer—they can experience some of the greatest maturation of their lives, and return more independent, strong, and healthy.

At Camp Akeela, we talk to campers all the time about how it’s okay to feel both homesick (sad about missing their parents, siblings, pets, house, bed, foods, etc.) AND happy (glad to be making new friends, having new experiences, feeling confident and valued, etc.) at the same time. As Dr. Thompson seems to understand, we have very similar conversations with the campers’ parents! Every parent who sends their child into our care makes a decision to tolerate their own anxiety in exchange for the unique and life-changing benefits that camp has to offer.

— Eric

Welcome to our blog!

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We’re so excited to share this blog with you.  We will mostly be writing about what we know best: Asperger’s (and NLD, PDD-NOS, …) and summer camp.  But we’ll also share our thoughts about general child development and parenting, along with specific news from Camp Akeela and whatever else catches our interest in the world!