Sign-In
Cart
Overcoming Compulsive Phone Scrolling: A Practical Guide to Breaking Doomscrolling, Reducing Digital Overload, and Reclaiming Your Focus Using CBT, DB
Paperback
Series: Overcoming
General ComputersMental HealthSelf-Help
Please select the version of book you would like to purchase.
ISBN13: 9798190768459
Publisher: Independently Published
Published: Aug 4 2026
Pages: 208
Weight: 0.63
Height: 0.44 Width: 6.00 Depth: 9.00
Language: English
Publisher: Independently Published
Published: Aug 4 2026
Pages: 208
Weight: 0.63
Height: 0.44 Width: 6.00 Depth: 9.00
Language: English
Do you pick up your phone for just a minute... and lose an hour? You're not alone. Millions of people open an app with a clear intention and end up doomscrolling through endless feeds, feeling drained, guilty, and further behind. Notifications, algorithms, and carefully engineered dopamine loops make compulsive phone scrolling feel almost automatic yet most advice still blames weak willpower. This book is different. Overcoming Compulsive Phone Scrolling gives you a complete, practical system grounded in three proven psychological approaches: Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and Acceptance and Commitment Therapy (ACT). Instead of unrealistic detox challenges or guilt-based rules, you'll learn why the habit exists and how to change it at the root. Inside you will discover how to:
- Identify the emotional triggers and habit loops that keep you scrolling
- Challenge the automatic thoughts (I'll only check for a second) that sabotage your focus
- Use DBT distress-tolerance skills so boredom, stress, or loneliness no longer send you straight to your screen
- Apply ACT principles to accept urges without acting on them and choose actions aligned with your values
- Redesign your digital environment so focus becomes the easier choice
- Rebuild deep attention and replace mindless scrolling with meaningful activities
- Handle setbacks without falling back into old patterns Whether you're a student struggling to concentrate, a professional distracted by constant notifications, a parent who wants to be more present, or simply someone who feels your phone is controlling more of your life than you'd like, this guide offers realistic, evidence-informed tools you can start using today. Technology is not the enemy. Lost attention is. Reclaim your focus. Rebuild intentional habits. Create a healthier relationship with your devices that actually lasts.
Scroll less. Get more done.
- Challenge the automatic thoughts (I'll only check for a second) that sabotage your focus
- Use DBT distress-tolerance skills so boredom, stress, or loneliness no longer send you straight to your screen
- Apply ACT principles to accept urges without acting on them and choose actions aligned with your values
- Redesign your digital environment so focus becomes the easier choice
- Rebuild deep attention and replace mindless scrolling with meaningful activities
- Handle setbacks without falling back into old patterns Whether you're a student struggling to concentrate, a professional distracted by constant notifications, a parent who wants to be more present, or simply someone who feels your phone is controlling more of your life than you'd like, this guide offers realistic, evidence-informed tools you can start using today. Technology is not the enemy. Lost attention is. Reclaim your focus. Rebuild intentional habits. Create a healthier relationship with your devices that actually lasts.
Scroll less. Get more done.
Also from
Nicholson, Oscar
The NLP Edge: Practical Neuro-Linguistic Programming for Real-Life Results
Nicholson, Oscar
Paperback
$17.99
The Art of Dealing with Drunk People: How to Stay Calm, Safe, and in Control When Others Aren't
Nicholson, Oscar
Paperback
$17.99
Worte, Die Heilen: Ein praktischer Leitfaden zur Überwindung verbaler Gewalt
Nicholson, Oscar
Paperback
$12.00
La ventaja de la PNL: Programación Neurolingüística práctica para resultados reales en la vida
Nicholson, Oscar
Paperback
$11.99
Intentional Living for Modern Life: A Practical Guide to Finding Clarity Focus and Purpose in a Distracted World
Nicholson, Oscar
Paperback
$18.00
De estancado a Imparable: Cómo cambiar tu mentalidad, romper con los malos hábitos, tomar acción y crear la vida que deseas.
Nicholson, Oscar
Paperback
$17.99
Bond Investing Explained: A Step-by-Step Guide to Buying Bonds and Building Fixed-Income Wealth (For Beginners)
Nicholson, Oscar
Paperback
$22.79
Also in
Mental Health
The ADHD Workbook for Kids: Helping Children Gain Self-Confidence, Social Skills, & Self-Control
Shapiro, Lawrence E.
Paperback
$23.70
The Chemistry of Joy Workbook: Overcoming Depression Using the Best of Brain Science, Nutrition, and the Psychology of Mindfulness
Emmons, Henry
Paperback
From $11.99
The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness [With CD]
Segal, Zindel
Williams, Mark
Teasdale, John
Paperback
$11.99
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma
Van Der Kolk, Bessel
Paperback
From $12.99
Unfuck Your Brain: Using Science to Get Over Anxiety, Depression, Anger, Freak-Outs, and Triggers
Harper, Faith G.
Paperback
$14.20
The Anxious Generation: How the Great Rewiring of Childhood Is Causing an Epidemic of Mental Illness
Haidt, Jonathan
Hardcover
From $14.99
The Courage to Be Disliked: The Japanese Phenomenon That Shows You How to Change Your Life and Achieve Real Happiness
Kishimi, Ichiro
Koga, Fumitake
Paperback
$18.04
The Life-Changing Art of Self-Brain Surgery: Connecting Neuroscience and Faith to Radically Transform Your Life
Warren MD W. Lee
Hardcover
$27.54
A Guide to Open Water Lifesaving: Lessons on Love, Care, and Survival: A Memoir
Eubanks, Virginia
Hardcover
$28.80
Unlearn Your Pain: The Science of Recovering from Chronic Pain, Fatigue, Anxiety, and Depression
Schubiner, Howard, MD
Hardcover
$28.80
The Digital Delusion: How Classroom Technology Harms Our Kids' Learning--And How to Help Them Thrive Again; Updated Edition
Cooney Horvath, Jared, PhD Med
Paperback
$20.90
Codependent No More: How to Stop Controlling Others and Start Caring for Yourself (Revised and Updated)
Beattie, Melody
Paperback
$18.00
How to Deal with Your ____ So Your Kids Don't Have to: An Encyclopedia for Ditching Your Emotional Baggage
Harwood, Eli, M. a. Lpc
Hardcover
$25.19
Breaking Free of Child Anxiety and OCD: A Scientifically Proven Program for Parents
Lebowitz, Eli R.
Paperback
$18.98
The Dialectical Behavior Therapy Skills Workbook: Practical Dbt Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, a
Brantley, Jeffrey
McKay, Matthew
Wood, Jeffrey C.
Paperback
$24.65
Your Ocd Will Hate This Book: A Proven System to Overcome Obsessive-Compulsive Disorder and Take Back Your Life
Peterson, Nathan
Hardcover
$25.20
It's Ok That You're Not Ok: Meeting Grief and Loss in a Culture That Doesn't Understand
Devine, Megan
Paperback
From $10.99
The Complex PTSD Workbook: A Mind-Body Approach to Regaining Emotional Control and Becoming Whole
Schwartz, Arielle, PhD
Paperback
$16.14
Why We Fight: A Transformative Road Map to Healing Conflict in Any Relationship
Polinder, Kim
Hardcover
$27.00
Why Does Everybody Hate Me?: Living and Loving with Rejection Sensitivity Dysphoria
Partridge, Alex
Paperback
$18.99
Taking Charge of Adult ADHD: Proven Strategies to Succeed at Work, at Home, and in Relationships
Barkley, Russell A.
Paperback
$18.95
It Didn't Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle
Wolynn, Mark
Paperback
From $11.99
My Grandmother's Hands: Racialized Trauma and the Pathway to Mending Our Hearts and Bodies
Menakem, Resmaa
Paperback
From $11.99
How Will I Ever Get Through This?: Evidence-Based Tools to Help You Heal from Hardship, Grief, and Loss
Hone, Lucy
Paperback
$18.05
Decluttering at the Speed of Life: Winning Your Never-Ending Battle with Stuff
White, Dana K.
Paperback
$18.99
El Cuerpo Lleva La Cuenta: Cerebro, Mente Y Cuerpo En La Superación del Trauma / The Body Keeps the Score
Van Der Kolk, Bessel
Paperback
$17.05
Overcoming the Wall of Awful: Why It's Hard to Get Things Done with Adhd, Autism, and Anxiety (and How to Do Them Anyway)
Capell, Alex Hughes
Mahan Med MS, Brendan
Hardcover
$28.50
The Success Trap: How the Pressure to Stand Out Is Fueling Anxiety, Depression, and Burnout in Teens--And the Fundamental Fix They Deserve
Slavin, Stuart, MD Med
Hardcover
$28.50
When the Ache Remains: Lessons on Tending to the Unfixable and Finding Beauty Anyway
Olivera, Lisa
Hardcover
$23.40
Self-Care for People with ADHD: 100+ Ways to Recharge, De-Stress, and Prioritize You!
Hamdani, Sasha
Hardcover
$16.14
The Internal Family Systems Workbook: A Guide to Discover Your Self and Heal Your Parts
Schwartz, Richard C.
Paperback
$21.84
Ungrateful Immigrant Daughter: A Memoir from the Child of a Mail-Order Bride
Suvorova, Katya
Paperback
$17.99
Trauma and Recovery: The Aftermath of Violence---From Domestic Abuse to Political Terror
Herman, Judith Lewis
Paperback
$21.84
What Happened to You?: Conversations on Trauma, Resilience, and Healing
Winfrey, Oprah
Perry, Bruce D., M. D. PH. D.
Hardcover
From $11.99
The Neurodivergence Skills Workbook for Autism and ADHD: Cultivate Self-Compassion, Live Authentically, and Be Your Own Advocate
Mitchelson, Monique
Kemp, Jennifer
Paperback
$24.65
Finding Meaning: The Sixth Stage of Grief Workbook: Tools for Releasing Pain and Remembering with Love
Kessler, David
Paperback
$18.99
The Biology of Trauma: How the Body Holds Fear, Pain, and Overwhelm, and How to Heal It
Apigian, Aimie
Hardcover
$26.96
The Simple Guide to ADHD Regulation: The Secret to Finding Balance, Getting Things Done, and Enjoying Your Life
Free CCC, Jenna
Hardcover
$22.49
Once I Get Started: The Adult ADHD Program for Turning Your Intentions Into Actions
Ramsay, Russell, PH. D.
Hardcover
$28.80
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma
Van Der Kolk, Bessel
Hardcover
$32.30
One in Five: Why Child Sexual Abuse Is Our Biggest Public Health Crisis--And What We Can Do to Stop It
Letourneau, Elizabeth J.
Malone, Luke
Hardcover
$28.50
Parenting Anxiety: Breaking the Cycle of Worry and Raising Resilient Kids
Elkins, Meredith, PhD
Elkins, Meredith, PhD
Hardcover
$28.50
Where Do You Feel That in Your Body?: Moving Beyond Talk Therapy to Understand the Language of the Nervous System
Saunders, Simone
Hardcover
$28.50
Mind Over Mood: Change How You Feel by Changing the Way You Think
Padesky, Christine A.
Greenberger, Dennis
Paperback
$25.60
Ungrateful Immigrant Daughter: A Memoir from the Child of a Mail-Order Bride
Suvorova, Katya
Hardcover
$28.49
Waking the Tiger: Healing Trauma: The Innate Capacity to Transform Overwhelming Experiences
Levine, Peter A.
Paperback
From $10.99
The ADHD Women's Wellbeing Toolkit: Embrace Your Authentic Self and Harness Your True Potential
Moryoussef, Kate
Hardcover
$18.99
The Courage to Be Disliked: The Japanese Phenomenon That Shows You How to Change Your Life and Achieve Real Happiness
Kishimi, Ichiro
Koga, Fumitake
Hardcover
$27.54
Therapy Nation: How America Got Hooked on Therapy and Why It's Left Us More Anxious and Divided
Alpert, Jonathan
Hardcover
$28.80
Good Moms Have Scary Thoughts: A Healing Guide to the Secret Fears of New Mothers
Kleiman, Karen
Hardcover
$18.04
Get Out of Your Mind and Into Your Life: The New Acceptance and Commitment Therapy
Hayes, Steven C.
Paperback
$23.70
How to ADHD: An Insider's Guide to Working with Your Brain (Not Against It)
McCabe, Jessica
Hardcover
$28.50
ADHD and Women: A Guide to Optimizing Your Hormones and Thriving with ADHD
Brighten, Jolene
Hardcover
$33.25
Together: The Healing Power of Human Connection in a Sometimes Lonely World
Murthy, Vivek H.
Paperback
$18.99
Girlhood, Translated: Understanding Young Women in the Age of Therapy Speak and Self-Diagnosis
Garfinkle-Crowell, Suzanne, M. D.
Hardcover
$28.50
Stop Walking on Eggshells: Taking Your Life Back When Someone You Care about Has Borderline Personality Disorder
Mason, Paul T. T.
Kreger, Randi
Paperback
$19.90
Rewire Your Anxious Brain: How to Use the Neuroscience of Fear to Overcome Anxiety, Panic, and Worry
Karle, Elizabeth M.
Pittman, Catherine M.
Paperback
$18.00
Embracing Our Fragmented Selves: A Workbook for Trauma Survivors and Therapists
Fisher, Janina
Paperback
$33.24
Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!
Neff, Megan Anna
Hardcover
$15.19
I Hate You--Don't Leave Me: Third Edition: Understanding the Borderline Personality
Straus, Hal
Kreisman, Jerold J.
Paperback
$20.90
Your Anxiety Is Giving Me Anxiety: A Survival Guide for Thriving in a High-Stress World
April, Elizabeth
Paperback
$20.85
Overcoming Unwanted Intrusive Thoughts: A Cbt-Based Guide to Getting Over Frightening, Obsessive, or Disturbing Thoughts
Winston, Sally M.
Seif, Martin N.
Paperback
$18.95
The Road Less Traveled, Timeless Edition: A New Psychology of Love, Traditional Values and Spiritual Growth
Peck, M. Scott
Paperback
From $10.99
Unfuck Your Brain Workbook: Using Science to Get Over Anxiety, Depression, Anger, Freak-Outs, and Triggers
Harper, Faith G.
Paperback
$19.95
MANUAL SUPERANDO PÉRDIDAS EMOCIONALES, vigésimo aniversario, edición extendida: programa de acción para superar la muerte, el divorcio y otras pérdida
James, John W.
Friedman, Russell
Paperback
$16.14
A Radical Guide for Women with ADHD: Embrace Neurodiversity, Live Boldly, and Break Through Barriers
Solden, Sari
Frank, Michelle
Paperback
$20.85
The Unfragile Mind: A Physician's Call for Restoring Hope and Humanity to Mental Health Care
Francis, Gavin
Hardcover
$28.45
Actually, You're Fine: A Compassionate, Practical Guide to Maximizing Your Child's Potential in the Age of Anxiety
Davis, Katie S.
Hardcover
$28.50
Even the Darkest Night: A Father's Journey of Hope and Healing from Paternal Depression
Choukalas, Christopher G., MD
Hardcover
$28.50
The ADHD Effect on Marriage: Understand and Rebuild Your Relationship in Six Steps
Orlov, Melissa
Paperback
$20.85
Mind Your Body: A Revolutionary Program to Release Chronic Pain and Anxiety
Sachs, Nicole J., Lcsw
Hardcover
$28.50
Mind Drama: The Science of Rumination and How to Outwit Your Inner Defeatist
Nakazawa, Donna Jackson
Hardcover
$26.60
Thriving with ADHD Workbook for Kids: 60 Fun Activities to Help Children Self-Regulate, Focus, and Succeed
Miller, Kelli, Lcsw MSW
Paperback
$17.09
Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks: A Workbook for Managing Depression and Anxiety
Gillihan, Seth J., PhD
Paperback
From $9.99
Why We Suffer and How We Heal: Using Narrative, Ritual, and Purpose to Flourish Through Life's Challenges
Song, Suzan, MD PhD
Hardcover
$28.50
What Happened to You?: Conversations on Trauma, Resilience, and Healing
Perry, Bruce D., M. D. PH. D.
Winfrey, Oprah
Paperback
$17.99
Your Brain's Not Broken: Strategies for Navigating Your Emotions and Life with ADHD
Rosier Tamara Phd
Paperback
$18.04
Ifs (Internal Family Systems) Health Therapy: Treating Trauma-Related Physical Illness & Toxic Stress
Sweezy, Martha
Schwartz, Richard C.
Sowell, Nancy
Paperback
$33.24
Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind
Brewer, Judson
Paperback
$19.00
Enciende Tu Cerebro: La Clave Para La Felicidad, La Manera de Pensar Y La Salud
Leaf, Dra Caroline
Paperback
$18.04
You're Not in Trouble: The ADHD Guide to Building Healthy, Connected Relationships
Carder, Kristen
Hardcover
$27.55
Holy Hurt: Understanding Spiritual Trauma and the Process of Healing
McBride, Hillary L., PhD
McBride, Hillary L., PhD
Paperback
$21.84
I Don't Want to Talk about It: Overcoming the Secret Legacy of Male Depression
Real, Terrence
Paperback
$18.99
Freedom from Panic: Evidence-Based Techniques to End Avoidance and Stop Panic Before It Stops You
Zucker, Bonnie
Paperback
$18.95
Strength beyond the Shadows: Overcoming a Childhood of Trauma, Neglect, and Sexual Abuse
Gehle, Seth
Paperback
$21.54
Living Well with Adult ADHD: Practical Strategies for Improving Your Daily Life
Knouse, Laura E.
Barkley, Russell A.
Paperback
$18.00
Artistry of the Mentally Ill: A Contribution to the Psychology and Psychopathology of Configuration
Prinzhorn, Hans
Paperback
$50.97
How to Thrive at College: A Guide to the Ups and Downs of Mental Health on Campus
Ross, Mathilde
Paperback
$18.99
The Shame Compass: A Radical Framework for Trauma Healing and Self-Acceptance
Spinelli, Frank
Paperback
$17.05
Anxiety Relief for Kids: On-The-Spot Strategies to Help Your Child Overcome Worry, Panic, and Avoidance
Walker, Bridget Flynn
Paperback
$20.85
Pure O Ocd: Letting Go of Obsessive Thoughts with Acceptance and Commitment Therapy
Lejeune, Chad
Paperback
$19.90
Practicing Mindfulness: 75 Essential Meditations to Reduce Stress, Improve Mental Health, and Find Peace in the Everyday
Sockolov, Matthew
Paperback
From $11.99
Who You're Becoming: The Slow and Courageous Work of Cultivating Character in a Narcissistic Age
Degroat, Chuck
Paperback
$18.04
The Borderline Personality Disorder Workbook: An Integrative Program to Understand and Manage Your Bpd
Fox, Daniel J.
Paperback
$23.70
You Can't Be Brave Until You're Scared: A Call for Courageous Women to Face Fear, Fight Anxiety, and Awaken Holy Awe
Connolly, Jess
Paperback
$18.99
Psychedelic Medicine & Internal Family Systems (Ifs) Therapy: A Clinical Skills Manual
Sweezy, Martha
Lovas, David
Schwartz, Richard C.
Paperback
$33.24
All in Your Head: Illness as Identity, Trauma as Fashion, and the Desire to Be Disordered
DeBoer, Fredrik
Hardcover
$28.50
The Wisdom of Your Body: Finding Healing, Wholeness, and Connection Through Embodied Living
McBride, Hillary L., PhD
Paperback
$18.99
Helping Kids Through Grief: A Parent's Guide for Making Sense of Death, Processing Loss, and Finding Hope
Goff, Sissy, Lpc-Mhsp
Paperback
$18.04
Unoffendable: How Just One Change Can Make All of Life Better (Updated with Two New Chapters)
Hansen, Brant
Paperback
$18.99
Nervous Systems: Spiritual Practices to Calm Anxiety in Your Body, the Church, and Politics
Billups, Sara
Paperback
$18.99