Use DoNotDisturbModeDisableAuto-Playand InfiniteScrollStart YourDayWithoutYour PhoneUseGrayscaleModeBe Present inConversationsReplaceHabitualChecks withBreathworkReflectBeforeUnlockingSchedule“ScrollTime”DeleteApps YouDon’t UseChargeYour PhoneOutside theBedroomHavePhone-FreeMealsUse YourPhone toHelp YouDisconnectTurn OffNon-EssentialNotificationsGo onMiniDigitalDetoxesUnfollowor MuteToxicContentCreateNo-PhoneZonesSet aDaily“DigitalSunset”Set AppTimeLimitsPracticethe “OneScreenRule”Use the LockScreen forIntentionalRemindersCelebrateSmallWinsPractice“PhoneMindfulness”WhenScrollingTrack YourScreenTimeWeeklyBatch YourNotificationsUse DoNotDisturbModeDisableAuto-Playand InfiniteScrollStart YourDayWithoutYour PhoneUseGrayscaleModeBe Present inConversationsReplaceHabitualChecks withBreathworkReflectBeforeUnlockingSchedule“ScrollTime”DeleteApps YouDon’t UseChargeYour PhoneOutside theBedroomHavePhone-FreeMealsUse YourPhone toHelp YouDisconnectTurn OffNon-EssentialNotificationsGo onMiniDigitalDetoxesUnfollowor MuteToxicContentCreateNo-PhoneZonesSet aDaily“DigitalSunset”Set AppTimeLimitsPracticethe “OneScreenRule”Use the LockScreen forIntentionalRemindersCelebrateSmallWinsPractice“PhoneMindfulness”WhenScrollingTrack YourScreenTimeWeeklyBatch YourNotifications

Mindful Mobile Use - Call List

(Print) Use this randomly generated list as your call list when playing the game. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


1
I
2
I
3
B
4
B
5
O
6
B
7
G
8
N
9
O
10
B
11
O
12
N
13
N
14
O
15
I
16
G
17
I
18
I
19
G
20
N
21
O
22
G
23
B
24
G
  1. I-Use Do Not Disturb Mode
  2. I-Disable Auto-Play and Infinite Scroll
  3. B-Start Your Day Without Your Phone
  4. B-Use Grayscale Mode
  5. O-Be Present in Conversations
  6. B-Replace Habitual Checks with Breathwork
  7. G-Reflect Before Unlocking
  8. N-Schedule “Scroll Time”
  9. O-Delete Apps You Don’t Use
  10. B-Charge Your Phone Outside the Bedroom
  11. O-Have Phone-Free Meals
  12. N-Use Your Phone to Help You Disconnect
  13. N-Turn Off Non-Essential Notifications
  14. O-Go on Mini Digital Detoxes
  15. I-Unfollow or Mute Toxic Content
  16. G-Create No-Phone Zones
  17. I-Set a Daily “Digital Sunset”
  18. I-Set App Time Limits
  19. G-Practice the “One Screen Rule”
  20. N-Use the Lock Screen for Intentional Reminders
  21. O-Celebrate Small Wins
  22. G-Practice “Phone Mindfulness” When Scrolling
  23. B-Track Your Screen Time Weekly
  24. G-Batch Your Notifications