Move from overwhelm to balance, and from endless scrolling to calm.
Understand and overcome screen addiction to reclaim your time, attention and calm. Evidence-based positive psychology meets practical, everyday tools, from a former mental health nurse who knows how hard it is to put the phone down at the end of a long day.
Does this sound familiar?
A day that slips through your fingers
You reach for your phone before you've properly opened your eyes.
"Just a quick check" at lunch quietly becomes twenty minutes.
Your child is telling you about their day, and you realise you didn't really hear it.
You know you should be asleep, but the feed keeps going and so do you.
Your guide
Hello, I'm Joanna
I don't believe you need more willpower. I believe you need to understand what's pulling at you, and a few kind, practical tools to pull back.
As a mental health nurse, I saw how small daily habits shape our mood, sleep and relationships. Few habits are as small, frequent or powerful as the moment we reach for our phone.
My Master's in Positive Psychology taught me the science of flourishing: how attention, rest and connection help us feel well. Unhooked brings the two together. It's compassionate and grounded in research, and it's built for real life with real people in it.
What you'll learn
Your path from hooked to unhooked
An introduction and six short modules, none longer than six slides, so you can fit each one into a gap in your day.
Welcome to Unhooked
What this course is (and isn't), how to use your toolkit, and a gentle first step: noticing your real numbers without judgement.
Understanding screen addiction
What "problematic smartphone use" really means, the spectrum from intentional to compulsive, and the four Cs.
Why we get hooked
The app designs built to hold your attention, the reward loop behind the urge to check, and what you're really reaching for.
Recognising the signs
How screen overuse shows up in your habits, mood, sleep and relationships, with a kind self-check.
Managing your screen use
Friction that works, replacing rather than just removing, if-then plans, and riding out urges.
Mindful tech, calmer mind
STOP before you scroll, calming breath, green time, and a 60-minute digital sunset for better sleep.
A balanced digital life for good
Boundaries that protect your attention, a 7-day reset, and your own digital wellbeing plan.
Your transformation
Who you'll be on the other side
This course is for you if
You're ready for a kinder relationship with your phone
- You lose more time to scrolling than you'd like, and feel scattered because of it
- Your phone is eating into your sleep, focus or family time
- You want practical tools, not a lecture or a strict detox
- You'd like to understand the "why" behind your habits
- You want to model healthier tech habits for your children
It may not be the right fit if
- You're looking for therapy or treatment for a mental health condition. Please speak to your GP.
- You want a quick fix with no reflection or practice
- You'd like to give up technology completely. This course is about balance and choice.
Everything you get
The Unhooked bundle
The full course, plus three companion resources to help the changes stick.
Unhooked video course
An introduction and 6 modules, with narrated slides, plus 8 guided mindfulness and relaxation practices and 10 practical exercises.
The Unhooked ebook
The research behind every module, explained clearly, with every study referenced.
The Unhooked workbook
Trigger diary, app audit, if-then plans, a 66-day habit tracker and your digital wellbeing plan.
The Unhooked checklist
One-time, daily, weekly and monthly steps to print, tick and keep going.
Enrol today
- Lifetime access to the course and all updates
- Introduction + 6 video modules
- Ebook, workbook and checklist to download
- 8 mindfulness practices and 10 practical exercises
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What to expect
Questions you might have
How much time will I need?
Each module is short, with no more than six slides, so most take 10 to 15 minutes to watch. The exercises and practices fit into everyday life: a few minutes here and there, at your own pace.
Do I have to give up my phone or social media?
No. Unhooked is about balance and choice, not a strict detox. You'll keep the parts of your phone that genuinely help you and change your relationship with the ones that drain you.
Is this therapy?
No. Unhooked is an educational coaching course. It draws on my background in mental health nursing and positive psychology, but it isn't therapy or medical treatment. If your screen use is linked with persistent low mood, anxiety or sleep problems, please speak to your GP. You deserve proper support.
Is it based on research?
Yes. Every module draws on published studies on attention, sleep, habits and wellbeing, and the ebook lists every reference so you can explore further.
What if I fall back into old habits?
You almost certainly will at some point, and that's okay. Research suggests new habits take around two months to become automatic, and missing a day doesn't undo your progress. The course shows you how to learn from slips with kindness and begin again.
How long do I have access?
For life. Come back to the modules, practices and resources whenever you need a reset.