Unhooked: Break Your Phone Habit in 30 Days

You pick up your phone to check the weather and resurface 20 minutes later, still not sure if you need a jacket. That is not a willpower problem. Apps are built with variable rewards, infinite feeds and nonstop notifications, and one tired person is no match for that design. Unhooked gives you a better plan than "just use it less."

This is a practical, no-guilt guide to changing the phone, the rooms you live in and the moments that pull you in. You start with a 20-minute screen-time audit that shows exactly which apps cost you the most. Then you rebuild your iPhone or Android step by step: grayscale with a quick toggle, a three-bucket notification triage, a calm one-page home screen, app limits, and Focus modes or Digital Wellbeing.

From there you redesign your environment (the phone sleeps outside the bedroom, an alarm clock takes its place), build replacement habits that actually feel good, and learn a word-for-word urge-surfing script for the moments the pull is strongest. You get rules for social media and news without the spiral, a focus-block system for work with email windows and scripts for your manager, a printable family media agreement, and phone etiquette scripts for couples and friends.

Everything comes together in a 30-day plan with one clear task per day and a daily tracker, a relapse plan that gets you back on track in 24 hours, and a 90-day maintenance plan. No invented statistics, no lectures. Just a phone that works for you again.

What you get:

• A 20-minute screen-time audit worksheet that rates every app by value and regret
• Step-by-step iPhone and Android setup: grayscale, notification triage, home screen, limits, Focus and Digital Wellbeing
• A word-for-word urge-surfing script and a 10-minute delay trick for strong cravings
• Environment design for bedroom, kitchen, desk and car, including the phone-outside-the-bedroom setup
• Social media and news rules that stop doomscrolling without quitting everything
• Work focus blocks, email windows and a copy-ready script to ask your manager for focus time
• A printable Family Media Agreement plus etiquette scripts for couples and friends
• A 30-day plan with one task per day, a daily tracker, a relapse plan and a 90-day maintenance plan

Instant PDF download. Read on any phone, tablet or computer.