Habits & reflection 4 min read
Turn a phone habit goal into an if–then plan
Make one phone habit easier to act on with a specific cue, a small response and a fallback. Copy an original planning worksheet and worked example.
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The Unhook blog. Practical ideas for phone habits, thoughtful reflection, and using your tools with intention.
Written by the Unhook team. Product and self-help resources, with sources and clear limits.
12 articles
Habits & reflection 4 min read
Agree on an accountability check-in without oversharing
Use a practical agreement and message template to choose what to share, when to check in, and how either person can pause an accountability arrangement.
Using Unhook 3 min read
Use an AI companion for reflection without treating it as an authority
Try bounded reflection prompts, check factual claims, and choose what personal information to share. Understand the limits of Unhook's Lumina AI companion.
Getting started 4 min read
How to check a recovery claim before acting on it
Use a claim-checking worksheet to trace a recovery promise to its evidence, distinguish a personal story from a study, and decide what needs clarification.
Getting started 3 min read
Why habit change has no universal day count
The familiar habit-formation numbers are not personal deadlines. Learn what the original study measured and make a flexible plan for your next opportunity.
Device settings 4 min read
Set up iPhone Focus without losing touch with essential people
Build a small allowed-contact list, choose useful app exceptions, and test an iPhone Focus before relying on it for a quieter evening.
Device settings 4 min read
Audit iPhone notifications: what needs you now, later, or never?
Sort notifications by the action they need, configure iOS 26 delivery and previews, and review a small set of changes without missing essentials.
Habits & reflection 4 min read
Plan a phone-free evening window you can actually keep
Choose a manageable evening window, protect essential access, prepare an offline activity, and use a simple worksheet to review what happened.
Using Unhook 3 min read
Before journaling about sensitive habits: a privacy checklist
Check device access, storage, sharing, backups, and deletion before putting sensitive details in a habit journal. Includes a reusable privacy worksheet.
Habits & reflection 4 min read
Measure habit progress beyond a streak counter
A streak shows consecutive days, but leaves out context. Use a practical weekly review to record actions, obstacles, useful adjustments and next steps.
Device settings 4 min read
Review iPhone Screen Time without turning it into a personal score
Read comparable Screen Time reports, add the context numbers cannot show, and choose one practical adjustment with a copyable weekly worksheet.
Habits & reflection 4 min read
A two-minute habit journal you can return to
Use four short prompts to record a situation, your response, what helped and one next step. Includes a copyable template and an illustrative example.
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