Fight Your Phone
Break from addictive apps with proven strategies for long-term change!
The 5-Week Phone Fight
6 modules of short, step-by-step lessons to reset your phone habits
A simple system to reclaim focus and calm
Practical tools for setting healthy digital boundaries
Bonus lessons — including “How to Cut Back on Social Media When Your Job Requires It!”
Lifetime access + a 14-day money-back guarantee
You’ll get:
$498
One-time payment
Emmy Laybourne
Founder, Fight Your Phone
Hi, I’m Emmy Laybourne, a novelist, mom, and writing teacher.
Last spring I hit rock bottom with a phone addiction I was keeping a secret from everyone. For months, I had been in a digital nose-dive -- scrolling and gaming for hours a day. I felt crabby, foggy-headed, my productivity was in the garbage, and I felt irritable with my kids, distant from my husband, and my life felt flat.
I thought I was exhausted and worn-out from burnout and stress caused by, oh, you know… the state of the world.
I thought my phone was actually helping me - helping me to de-stress and calm down. But the phone itself was the problem.
After one particularly bleak, all-night mobile gaming session –- just me and my phone in my home office for 7 hours, I realized my behavior had to change.
To be fair, I’d already tried everything out there to break away from my phone -- reading books, changing the settings on my phone, installing time-limit apps. None of it worked.
I needed something deeper, with structure, accountability, and a way to break out of the isolation and shame I was feeling.
So, I went all in -- researching phone addiction, dopamine cycles, and how to change behavior. I studied how phones are rewiring our brains and I interviewed friends and family.
Yep, I created my own recovery program for phone addiction.
And, friend, IT WORKS!
Read on to find out more!
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![- Jess J. (East Brunswick, NJ)]()
“Emmy has a way of making you feel both supported and challenged at the same time. Her course gave me practical steps I could actually follow, and I started noticing changes almost immediately. I highly recommend the Fight Your Phone program.”
—Jess J., East Brunswick, NJ
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“Me and my girlfriend did the Phone Fight together and I don't think I can imagine going back to my old phone habits. We found ourselves having longer, better conversations and spending more quality (phone free) time together. I can't recommend it enough."
—Jackson W., Los Angeles, CA
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“Emmy's guided process for helping people break free of their phone addictions is not only grounding and informative, it is literally life-changing.”
—Johanna S., Valley Village, CA
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“Now that I'm not on my phone like I was, I've developed a new habit: picking things I want to do and doing them! As it turns out, Citizen Kane is a masterpiece, The Goldfinch deserved its Pulitzer and The Wire really is as incredible as you've heard. ”
—Robby S., New York, NY
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“Something surprising has been how little I’ve missed Facebook and Instagram! Holy s#!*, I thought I’d be desperately resisting the urge to peek at them. Nope.”
—Lexi L., Bucks County, PA
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“The course has actually made me feel younger because it’s taking me back to the time before cell phones when I was just living my life fully. ”
—Sydney M., Los Angeles, CA
Steve Pratt - author of Earn It; Unconventional Strategies for Brave Marketers and co-founder of the Midlife Field Guide, writing about The 5-Week Phone Fight
“I am very glad that I am doing The 5-Week Phone Fight. Why?
My attention is back. It is palpable.
I have more energy in the morning. I am doing more creative work and focusing for longer periods of time. I am filling my time with meaty, interesting things like reading and writing and thinking and being in nature and being present with others.
I am less restless. I feel the itch for a quick dopamine hit, but it goes away pretty quickly. As a result, I am not spending my time on shallow distractions.
In short, instead of frittering away four or five hours a day on my phone, I am spending my precious, finite time on things I’m truly enjoying and that I’m not going to regret.
It feels GREAT. I’m SO glad I am doing this.”
Wasting hours each day on your device.
Distracted, anxious, and overwhelmed
Scrolling late into the night
Worried you’ve run out of good ideas
Feeling scattered and unable to focus
Guilty about how much time you waste
In serious pain from the constant tech-neck
Feeling free and delighted by how much time you have to get things done
Clear-headed, focused and energized
Sleeping better
Creativity soaring
Fully present with family and friends
More time for self-care
Having tons of energy for some good, old-fashioned fun
Emmy’s PROVEN SYSTEM will get you there!
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You’ll get clear on the science of phone addiction and dig down to figure out what specific apps you need to break away from.
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At the end of Prep Week, you fill out and sign a special document called THE PLEDGE and officially begin your 4 week abstinence period.
During the next 4 weeks, you will continue to use your phone for daily tasks, but refrain from going onto the apps that cause you trouble.
Don’t worry - you can do it! The course will support you! And you’ll be amazed at the changes to your energy, focus, and spirit!
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The daily exercises are designed to be fun and informative. Lessons about the science of phone addiction will give you new insight as you literally feel your brain repairing the damage your phone has done to it.
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The people who’ve taken the course report feeling YOUNGER and MORE ALIVE!
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It’s up to you! If you want to try going back to your troublesome apps we lay forward methods to keep some safeguards up.
But one thing’s for sure - you will feel better for having given your brain a break!
Expect your creativity and problem solving to have come back big time, and you will also likely be sleeping better and find yourself able to focus on things that are important to you - whether it’s a good novel, a new project at work, or your loved ones.
NOT A LECTURE -- There is no guilt-tripping or scolding, just practical help.
NOT A CHEAP, POORLY-PRODUCED CLASS –- No way! This course was shot in partnership with Thrive Studios, with professional equipment. It’s gorgeous and really interesting!
NOT ABOUT GIVING UP YOUR PHONE COMPLETELY --You pick specific apps to set limits with.
NOT ABOUT WILLPOWER -- It’s about outsmarting the tech that’s outsmarting you.
FAQs, and make them snappy!
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Yes! We offer a 14-day money back guarantee based on when you start the course. Once you start the course, which we can track in our software - if you don’t feel it is a good fit, we will give you your money back. Email the founder personally at emmy@fightyourphone.com and she will make sure it gets done.
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Yes, we do see the irony there. But actually, it’s preferable to take the course on your laptop or desktop computer.
In addition, much of the actual work you’l be doing is completely offline. But remember, this course is not about putting down your phone and never picking it up again.
For most people, phones are tools that are used every day. We fully appreciate that. What this course does is help you identify the addictive patterns of usage you are trapped in and break those patterns.
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Not at all! We all rely on our phones these days. Some of us (read: Emmy) can hardly drive to the grocery store without GPS!
What you will do is decide, for yourself, which apps and behaviors are troubling for you. Then you will make a plan to eliminate the tricky apps and behaviors for 4 weeks.After that period of time, you will decide if and how you want to re-engage with the problematic apps and behaviors.
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Looking at your phone IS totally fun! But is is also, sadly, really addictive. So like with all addictive substances, we need to be careful with it and put boundaries in place. There’s no Recommended Daily Allowance of phone use YET, but who knows, they might put one in place!
In the meantime, it’s up to us to set limits. And the good news is that when you set limits with your phone you will almost immediately start to feel better, so you won’t even miss looking at it so much. I, Emmy, promise this to you. And hey, if I’m wrong - there’s that 14-day money back guarantee in place! -
It’s possible to shave a few days off the start of the course by completing the Prep Week lessons in a short amount of time - like over a weekend.
But the heart of the course is a 30-day abstinence period. This is the amount of time your brain needs to heal and recover from excessive phone usage. So - you can do the course in 4 weeks and 2 days, if you really clear your schedule for those first 2 days! -
None beyond paper, a pencil, and a computer or phone to access the online platform.
The 5-Week Phone Fight course focuses on practical, low-cost methods to help you break free from phone addiction. Emmy does recommend some additional reading, so you might want to purchase books or get them from a library. She also recommends you purchase some art/crafting supplies, but these are optional purchases. (These are laid out in the Prep section, so you will have time to get them if you want to.)
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Absolutely! The course is designed to be accessible for everyone, regardless of your tech skills. The tasks are simple and straightforward, and we provide easy-to-follow instructions for everything.
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Nope. Not if you do the work. This class is designed to be engaging, empowering, and highly motivating. Unlike other online courses you may have purchased and abandoned, this one has higher stakes—your mental and physical health. If you come READY FOR CHANGE, this course will DELIVER.
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This course is designed for people who have recognized that their phone use is negatively impacting their lives and are ready to make a real change. It’s for those who are ready to take control, break free from unhealthy habits, and create a healthier relationship with technology. Whether you're feeling overwhelmed, distracted, or just know that it's time to reassess your phone use, this course will help guide you through the process of transformation.
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Yes. You will need to invest time during the course for reflection and to do the exercises, but remember, within one week of beginning the course, you will change your behavior, significantly cutting down time you are wasting on social media, gaming, shopping, doom scrolling, etc. You will suddenly have a lot more time to get things done because all that time you were wasting will be available for work, organization, making plans with friends, attending to kids, etc.
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The course is set up so that a bulk of the learning and deep-diving happens at the beginning, when your motivation will be strongest. After that, 5 short, daily lessons per week keep you engaged, supported, and your morale high. If you miss some of those, it’s no problem. Then at the end of the course, there’s an important reintegration process where you will figure out how to go forward now that your phone has been put in its proper place.
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No problem! While the course is designed to be completed in five weeks, you can take breaks and go through it at a pace that works best for you. You’ll have lifetime access to the course content, so you can revisit any materials whenever you need.
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For TECHNICAL QUESTIONS about using the course plaform, please reach out to Teachable fromt he course page.
FOR CONTENT QUESTIONS or questions about the directions for any of the lessons, you can reach out to Emmy directly at emmy@fightyourphone.com
Still not sure? No worries, I get it.
Breaking free from an addiction is serious business and you may not feel ready yet.
What about taking one of these three steps?
Buy the course now, and do it when you’re ready! Birthdays are a great day to start. Or at the start of the new month…
Come check out my free webinar. It’s less than 20 minutes long and it’s got some great tips in it.
Schedule a 15 minute discovery call with me. That way you can ask me questions, we can discuss the issues you’re coming up against, and see if the course is a good fit.
That’s it! Thank you for your time and attention.
Be well and take care! ❤️
Take a stand! You can do this!
Join The 5-Week Phone Fight!
