Set AppTimeLimitsChargeYour PhoneOutside theBedroomBe Present inConversationsSet aDaily“DigitalSunset”Batch YourNotificationsGo onMiniDigitalDetoxesUse DoNotDisturbModeUnfollowor MuteToxicContentUse the LockScreen forIntentionalRemindersReplaceHabitualChecks withBreathworkStart YourDayWithoutYour PhoneTurn OffNon-EssentialNotificationsReflectBeforeUnlockingHavePhone-FreeMealsUseGrayscaleModeTrack YourScreenTimeWeeklyCelebrateSmallWinsCreateNo-PhoneZonesDisableAuto-Playand InfiniteScrollPracticethe “OneScreenRule”Practice“PhoneMindfulness”WhenScrollingSchedule“ScrollTime”DeleteApps YouDon’t UseUse YourPhone toHelp YouDisconnectSet AppTimeLimitsChargeYour PhoneOutside theBedroomBe Present inConversationsSet aDaily“DigitalSunset”Batch YourNotificationsGo onMiniDigitalDetoxesUse DoNotDisturbModeUnfollowor MuteToxicContentUse the LockScreen forIntentionalRemindersReplaceHabitualChecks withBreathworkStart YourDayWithoutYour PhoneTurn OffNon-EssentialNotificationsReflectBeforeUnlockingHavePhone-FreeMealsUseGrayscaleModeTrack YourScreenTimeWeeklyCelebrateSmallWinsCreateNo-PhoneZonesDisableAuto-Playand InfiniteScrollPracticethe “OneScreenRule”Practice“PhoneMindfulness”WhenScrollingSchedule“ScrollTime”DeleteApps YouDon’t UseUse YourPhone toHelp YouDisconnect

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