How to Stop Scrolling: A clear path from phone dependency to digital empowerment

You're on track to spend 13 years of your life staring at a phone.And that's only the current national average; for you it might be even longer.


Unless you make a change.

By following Ruby Ryba’s proven approach, you’ll learn to:
- Reduce your screen time without relying on willpower
- Identify the patterns keeping you stuck in the scroll
- Make simple, high-impact changes to your phone and environment
- Replace mindless use with more intentional habits
- Reclaim your time for what actually matters

There's a reason you haven't already tamed your phone habit.You don’t need another quick fix. You need a better system.


In How to Stop Scrolling, Columbia-educated author, former teacher, and mom of three Ruby Ryba offers a practical, honest approach to breaking free from phone dependency—without giving up your phone entirely.


- Break free from phone addiction, without relying on willpower: Learn a practical, lifestyle-based approach to reducing screen time that actually sticks - no extreme detoxes or unrealistic rules required.A realistic, non-judgmental approach to lasting change: No guilt, no shame, just practical tools to help you build a healthier relationship with your phone over time.
- Reclaim your time and attention for what matters most: Stop losing hours to mindless scrolling and start intentionally spending your time on relationships, goals, and real-life experiences.
- Simple, tactical strategies you can implement immediately: Discover easy, effective changes to your phone settings, environment, and daily routines that reduce compulsive use from day one.
- Design a life that makes scrolling less appealing: Go beyond quick fixes with a sustainable system that reshapes your habits, environment, and mindset.


This is a clear, non-judgmental guide to designing a life where your phone takes up less space, and your time is spent more intentionally. If you’re ready to stop scrolling and start living more intentionally, this book will show you how.