Unplug – How to Spend Less Time in the Digital World and More Time in the Real World

Technology connects us—but it can also quietly consume us. Unplug is a thoughtful, science-backed guide to reclaiming your focus, energy, and well-being in a world that never powers down. Whether you’re dealing with screen addiction, digital burnout, or simply a longing to reconnect with real life, this guide helps you break free with purpose.

Inside, you’ll explore the psychological and physical effects of constant screen time—from disrupted sleep and poor posture to anxiety, FOMO, and dopamine addiction. With actionable strategies across sleep, attention, emotional health, and behavior, Unplug empowers you to set boundaries, rebuild awareness, and create habits that restore balance.

The heart of this guide is a 21-day step-by-step plan designed to help you disconnect gradually, mindfully, and successfully. From mindfulness and movement to digital detox days and emotional resets, you’ll be supported every step of the way.

You’ll learn how to:

• Reduce screen time without feeling deprived or disconnected.
• Improve sleep, posture, and focus through intentional habits.
• Rebuild attention span and emotional awareness with proven techniques.
• Practice solitude and rediscover joy in offline activities.
• Complete a 21-day challenge to reset your digital habits for good.

If you’re ready to stop being consumed by devices and start living with intention, Unplug is your essential roadmap to a calmer, more connected life.