Unplug: How to Break Up with Your Phone and Reclaim Your Life

by Richard Simon

Turn off your phone and turn on your life with step-by-step instructions and success stories from dozens of people who’ve set healthy boundaries with their devices. The average American spends the equivalent of more than 75 full days a year looking at their phone. It can become an all-consuming addiction that puts a strain on virtually every facet of our existence from the way we sleep, eat, and exercise to our ability to focus and make new memories. Most importantly, it takes us away from our lives, our relationships, and the real world. But although it may seem impossible, there is always a way to overcome digital distraction: you can always turn off your phone.

In Unplug, Richard Simon lays out a plan to detox from your phone, including things to do with your newfound time, lightly reintegrating a smartphone into your life, and finally, helping others quit. These tips and strategies are interspersed with success stories, including Simon’s own story of turning off his phone for a whole year, plus those of 25 others, including a professional baseball player (Nick Castellanos), a cable news host (Steve Hilton), as well as ordinary folks including a principal, a pastor, and a couple who quit their phones together. Plus, expert insights from bestselling authors and physicians who specialize in digital wellness including Dr. Anna Lembke (Dopamine Nation), and Brian Merchant (The One Device).

Genres: Nonfiction, Self Help, Technology

224 pages, Hardcover

Published June 17, 2025

About the author

Richard Simon has directed the website strategy for Georgetown Law in Washington, DC, since 2010, and is a former reporter and webmaster for The Daily Record newspaper in Maryland. He lives in Baltimore with his wife and three children. To this day, he leaves his phone off by default.

Reviews

[Linda Tendler · Rating 5 out of 5]

Fantastic book!! I’ve been wanting to get away from my smartphone and this is the book that will help!! I got a Barbie flip phone and I’m going to start using it!! And…it’s pink!

[Laura Norman · Rating 3 out of 5]

DNF at 100 (or so) pages - This feels weird to document on a sort of self-help book, but the stories got pretty repetitive and moved from being motivating to unrelatable. Plus, I didn't love the emphasis on productivity being the sole reason to ditch your phone. It worked though as the final push to make the leap, and now I'm on a flip phone, so.... do with that what you will.

[Kalee Probasco · Rating 3 out of 5]

It’s more personal stories of the author and people he interviewed compared to the practicality and research I was wanting.

[libby · Rating 4 out of 5]

as a certified smartphone hater, i really enjoyed this. was a good reminder that life is not meant to be lived on a screen!!!!!

[Ava Justus · Rating 5 out of 5]

This is an amazing read for anyone thinking about either getting rid of their phone or lowering their screen time in general. It has tips and tricks of how to detox and inspiring stories of others who have done it. Quick read that shows how toxic being on our phones are. I’m writing this review as everyone in the McDonald’s I’m in is staring at their phones not talking to their family.

[Jalen · Rating 5 out of 5]

SUCH an eye opening read! Great on audio too!

[ChrisQ · Rating 4 out of 5]

Very good!
Goes well with Cal Newports book as well as the other How to break up with your phone book. Will definitely apply what I have learned.

[Ginger Ciminello · Rating 3 out of 5]

DNF the last 50 pages because… I GOT IT.

There are many beneficial reasons to break up with your smart phone and the way it is rewiring our relationships and brains.

Switching to a brick phone or leaving your cell phone at home or keeping it off most of the time are all potential solutions and all will be difficult at first.

There were lots of personal stories, but I feel like we’ve all heard these arguments before. It’s good for me to be reminded almost weekly how much my phone steals from me- time and focus, especially

[Samuel · Rating 5 out of 5]

Wow, Unplug is easily the best and most practical book on the topic of digital minimalism I have read so far. What I liked most about Richard Simon's take here was that he was neither discussing a world with solely a dumb phone, nor did he forget the importance that smartphones offer us in daily life. Instead, he discusses the diverse approaches we all tackle regarding how much we allow ourselves to be attached to our smartphones, and the ways in which we approach solving the inconveniences of life without one, in favour of more time on our hands, and, most importantly, a healthier mind.

While Cal Newport's Digital Minimalism is very theoretical and structured, Unplug is a more retrospective collection of stories from himself and others, giving a more relatable read for those seeking true-to-life experiences and honest ways to unplug themselves.

As I write this review, I have just set up my Nokia 235 and am transitioning to daily life being more present and finding inner peace in a highly distracted world. While I recognise my need for a simpler phone, my smartphone will remain turned off in my office and turned on only if needed in the evenings, on weekends, or when travelling. But I know the less time my smartphone is in my hands, the better. I highly recommend this book to others wishing to disconnect from their phones; for me, it's five stars and will sit on my favourites shelf.

[srinidhi · Rating 4 out of 5]

finished this book in one sitting i didn’t want to put it down :) as someone who’s tried a million strategies to curb phone addiction, all of which were disproved in this book, i absolutely loved what it had to say. the diverse anecdotes about success stories detoxing from smartphones & eye-opening comparisons (hack vs detox, connection vs conversation) were incredible.

the four tips to eliminate smartphone addiction truly address it at the root cause and i will definitely be trying some of them,,,,highly recommend this book for anyone looking to alter their relationship with their smartphone

[Christine Mills · Rating 3 out of 5]

🎧4 🎧 Richard Simon narrates his story and does an excellent job conveying his findings. Is it weird to say that he has a voice for daytime talk radio?

⭐3 ⭐I loved the premise and the idea of unplugging from your smart phone. Simon provides interesting and thoughtful examples from those in society who have decided to take the plunge and breakup with their devices. Can I replicate what they did? No, but there are some good nuggets that I took away and shared with my spouse. It definitely made me rethink my purpose on why I feel the need to look at my emails or mindlessly scroll.

[Catherine · Rating 4 out of 5]

When I picked up this book, I didn't realize that the author advocates giving up your smartphone entirely (by switching to a flip phone or other "dumb" phone). That isn't my goal, but the book still motivated me to use my phone less. The idea that if we don't "use technology intentionally...then what it really means is that it's structured by somebody else" spoke to me. The book includes helpful tips/reminders/strategies for using your phone less, even if you don't want to give it up altogether.

[Kole · Rating 3 out of 5]

I would have liked this better had it not felt like it was entirely anecdotal stories of people choosing alternatives to smartphones. I probably could've gotten the general gist of the book in a much shorter format. It also would have benefited from more focus on research and maybe further development of actual strategies if you DO keep your smartphone. There's probably more you can do than keeping it turned off, limiting the amount of apps on it, reframing your relationship with it or just simply choosing to not use it.

Anyway, not a bad book but clearly there's more to be said here.

[Lane McKelvey · Rating 5 out of 5]

Chances are if you decide to read this you’re already considering a digital detox in a drastic way. The stories in the book will inspire you to actually do it. Before I finished the book I purchased a TCL Go Flip phone and I can’t wait for it to arrive. I’ve been working myself up to going to a brick phone and will implement some of the helpful tips and tools to make sure I get the most out of my hours back once I quit the smartphone.

[Dhiambi · Rating 4 out of 5]

I spent 9 hours at an airport, so it was plenty of time to start and finish this book in one day. I think I’ve always been curious about the idea of unplugging more, and it was affirming to hear stories of people getting into their hobbies. I think I’m more inspired to take more ownership of my concentration and how I want to spend the very limited resource known as time.

[Colleen H. · Rating 5 out of 5]

This book was definitely an eye opener for me. I loved reading about many folks experience with getting rid of their smart phones.
While I personally cannot get rid of my smart phone due to needing it for my job, I can remove all the distractions from it... like social media.
Highly recommend this book.

[Susan Lawrence · Rating 4 out of 5]

This had some great tips on unplugging from your phone. I don't think I could take a complete break from my phone but I have deleted some apps and have gotten read of many of the junk emails. Also getting rid of some of the popups and ads from stores that I get almost everyday.

I watch all the time and most people are spending way too much time on their phones.

[Vaughn Robert Miller · Rating 5 out of 5]

Inspiring book about breaking free of the smartphone. Becoming a user rather than a “used.” Simple idea that could solve a lot of my problems. Strategies for starting with a two-month “detox” and going from there. Many interviews and examples of people who don’t use smartphones.

[Reader · Rating 5 out of 5]

Great book. Tells the stories of brave people - including the author - that have turned off their cell phones, and the positive impact it has had on their lives and the lives of their families. Very well written and entertaining, as well as inspiring!

[Jason Belew · Rating 4 out of 5]

May scan list of examples on how to unplug.

[Brandon · Rating 5 out of 5]

The best part of this book is the stories of people who took drastic steps to reengage with life.

I want to give it a try.

[Joe Kuttler · Rating 5 out of 5]

Great book, very inspirational, filled with great stories of people who have taken the leap and some great advice on how to manage your time.

[Steve Brock · Rating 5 out of 5]

I have selected this book as Stevo's Business Book of the Week for the week of 8/10, as it stands heads above other recently published books on this topic.

[Nick Salenga · Rating 5 out of 5]

This is a great book of practical & down-to-earth guide to untethering yourself from your phone.

[Audrey · Rating 5 out of 5]

Eye opening. You really need to finish it to understand each chapter and read experiences. If you didn’t finish it, you missed the point. Truly eye opening.

[Meghan · Rating 4 out of 5]

Easy read with good points for reflection

[Katie Ryder · Rating 4 out of 5]

some good ideas i will take into consideration. with a child in daycare i need to have phone access though. I'm taking steps to reduce notifications

[Renee · Rating 4 out of 5]

Super great advice for getting your time and focus back. Practical and non-shaming. Very readable.

[Morgan Cowan · Rating 4 out of 5]

Feeling motivated

[Sarah Feingold · Rating 4 out of 5]

Listened to on audiobook. Motivating to say the least. Helped me cut my screen time down from 6+ hrs a day. Some of the suggestions are definitely drastic, but I do feel as though I am a bit of a zombie to my phone so I thought them warranted.