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Unhook PDF guide: cover
  • Unhook PDF guide: cover
  • Unhook PDF guide: printable worksheets
  • Unhook PDF guide: frameworks pages
  • Unhook PDF guide: quick reference page
Unhook: Take Back Your Attention From Endless Scrolling

PDF GUIDE HABITS · INSTANT DOWNLOAD

Unhook: Take Back Your Attention From Endless Scrolling

$15.00
Buy now · $15

You get two PDFs: US Letter (8.5 x 11 in) and A4. Instant download after checkout.

✓ Instant download, yours to keep
✓ 30-day money-back guarantee
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Take back your attention from endless scrolling in 7 days. A 24-page guide with seven practical frameworks, a 7-day reset and printable worksheets to help you use your phone on purpose, not on autopilot.

What's inside

  • 7 frameworks: Habit Loop Map, Friction Design, If-Then Plans, Urge Surfing, Replacement Menu, Feed Retraining, Intentional Windows
  • Plans for mornings and bedtime, work and study, downtime and evenings
  • A 20-minute phone setup checklist and a 7-day reset challenge
  • Printable worksheets: scroll audit, if-then plan builder, 14-day attention tracker
  • "When it's not working" fixes and a lock-screen quick reference

Format: 24-page PDF in both US Letter and A4, you get both files. Read it on your phone, fill it in on a tablet, or print the worksheets at home. Instant download after checkout.

This guide offers general information on habits and wellbeing. It isn't medical or psychological advice.
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M
Matthew Buslaiev

thank you for this guide. It really helped me to fix my phone addiction. Looking forward for the future guides.

Take a look inside

Frameworks, plans and printable worksheets

Unhook PDF guide: printable worksheetsUnhook PDF guide: frameworks pagesUnhook PDF guide: quick reference page
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The full PDF Guide Habits library in one download: Self-Improvement, Health & Energy and Money.

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30day guarantee

Try any guide for 30 days, risk-free.

If a guide doesn't help, email us within 30 days and we'll refund you in full. No forms, no hoops.

Questions

How do I get my guide?

Right after checkout you'll see a download link, and the same link is emailed to you. Checkout is handled securely by our payment partner, Creem. The PDFs are yours to keep forever.

Can I use it on my phone or tablet, or print it?

All three. Every guide comes as two PDFs, US Letter (8.5 x 11 in) and A4, so it prints well on either paper. Both read well on a phone and work in annotation apps like GoodNotes or Notability.

Do I have to read it front to back?

No. Every guide opens with a "Start anywhere" page that sends you straight to the section that fits how you feel right now.

What's in the library bundle?

All nine guides in two ZIP downloads, one US Letter (8.5 x 11 in) and one A4, at a much lower price than buying them one by one.

Is this medical, financial or tax advice?

No. The guides share practical, general strategies for education. For health, money or tax decisions, check with a qualified professional.

What if it doesn't work for me?

Email us within 30 days of purchase and we'll refund you in full.

Start Tiny free mini-guide: cover and two inside pages

Free mini-guide

Build one habit in 7 tiny days

Start Tiny is a free 8-page PDF for ADHD and neurodivergent brains: one habit, five minutes a day, and no streaks to break.

  • The Tiny Formula that makes starting easy
  • A day-by-day plan, a worksheet and a 7-dot tracker
  • Kind fixes for the days it wobbles

Free 8-page PDF. You'll also get occasional emails with tips and new guides. Unsubscribe anytime. Privacy

PDF Guide Habits guides share practical, general strategies for education. They aren't medical, psychological, financial, legal or tax advice.