ReplaceHabitualChecks withBreathworkStart YourDayWithoutYour PhoneGo onMiniDigitalDetoxesSchedule“ScrollTime”ChargeYour PhoneOutside theBedroomSet AppTimeLimitsHavePhone-FreeMealsSet aDaily“DigitalSunset”DeleteApps YouDon’t UseCreateNo-PhoneZonesReflectBeforeUnlockingCelebrateSmallWinsTurn OffNon-EssentialNotificationsDisableAuto-Playand InfiniteScrollPracticethe “OneScreenRule”Use the LockScreen forIntentionalRemindersPractice“PhoneMindfulness”WhenScrollingBe Present inConversationsBatch YourNotificationsUnfollowor MuteToxicContentTrack YourScreenTimeWeeklyUse YourPhone toHelp YouDisconnectUse DoNotDisturbModeUseGrayscaleModeReplaceHabitualChecks withBreathworkStart YourDayWithoutYour PhoneGo onMiniDigitalDetoxesSchedule“ScrollTime”ChargeYour PhoneOutside theBedroomSet AppTimeLimitsHavePhone-FreeMealsSet aDaily“DigitalSunset”DeleteApps YouDon’t UseCreateNo-PhoneZonesReflectBeforeUnlockingCelebrateSmallWinsTurn OffNon-EssentialNotificationsDisableAuto-Playand InfiniteScrollPracticethe “OneScreenRule”Use the LockScreen forIntentionalRemindersPractice“PhoneMindfulness”WhenScrollingBe Present inConversationsBatch YourNotificationsUnfollowor MuteToxicContentTrack YourScreenTimeWeeklyUse YourPhone toHelp YouDisconnectUse DoNotDisturbModeUseGrayscaleMode

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