Use YourPhone toHelp YouDisconnectHavePhone-FreeMealsGo onMiniDigitalDetoxesReplaceHabitualChecks withBreathworkUse DoNotDisturbModeDeleteApps YouDon’t UseUse the LockScreen forIntentionalRemindersSet AppTimeLimitsBe Present inConversationsSet aDaily“DigitalSunset”Unfollowor MuteToxicContentCelebrateSmallWinsTurn OffNon-EssentialNotificationsPractice“PhoneMindfulness”WhenScrollingSchedule“ScrollTime”Track YourScreenTimeWeeklyChargeYour PhoneOutside theBedroomReflectBeforeUnlockingDisableAuto-Playand InfiniteScrollStart YourDayWithoutYour PhoneBatch YourNotificationsUseGrayscaleModePracticethe “OneScreenRule”CreateNo-PhoneZonesUse YourPhone toHelp YouDisconnectHavePhone-FreeMealsGo onMiniDigitalDetoxesReplaceHabitualChecks withBreathworkUse DoNotDisturbModeDeleteApps YouDon’t UseUse the LockScreen forIntentionalRemindersSet AppTimeLimitsBe Present inConversationsSet aDaily“DigitalSunset”Unfollowor MuteToxicContentCelebrateSmallWinsTurn OffNon-EssentialNotificationsPractice“PhoneMindfulness”WhenScrollingSchedule“ScrollTime”Track YourScreenTimeWeeklyChargeYour PhoneOutside theBedroomReflectBeforeUnlockingDisableAuto-Playand InfiniteScrollStart YourDayWithoutYour PhoneBatch YourNotificationsUseGrayscaleModePracticethe “OneScreenRule”CreateNo-PhoneZones

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