Use the LockScreen forIntentionalRemindersHavePhone-FreeMealsSchedule“ScrollTime”Start YourDayWithoutYour PhoneGo onMiniDigitalDetoxesDisableAuto-Playand InfiniteScrollChargeYour PhoneOutside theBedroomTurn OffNon-EssentialNotificationsBatch YourNotificationsUnfollowor MuteToxicContentUseGrayscaleModeDeleteApps YouDon’t UseSet aDaily“DigitalSunset”Track YourScreenTimeWeeklyUse YourPhone toHelp YouDisconnectSet AppTimeLimitsPractice“PhoneMindfulness”WhenScrollingReplaceHabitualChecks withBreathworkCelebrateSmallWinsPracticethe “OneScreenRule”CreateNo-PhoneZonesBe Present inConversationsUse DoNotDisturbModeReflectBeforeUnlockingUse the LockScreen forIntentionalRemindersHavePhone-FreeMealsSchedule“ScrollTime”Start YourDayWithoutYour PhoneGo onMiniDigitalDetoxesDisableAuto-Playand InfiniteScrollChargeYour PhoneOutside theBedroomTurn OffNon-EssentialNotificationsBatch YourNotificationsUnfollowor MuteToxicContentUseGrayscaleModeDeleteApps YouDon’t UseSet aDaily“DigitalSunset”Track YourScreenTimeWeeklyUse YourPhone toHelp YouDisconnectSet AppTimeLimitsPractice“PhoneMindfulness”WhenScrollingReplaceHabitualChecks withBreathworkCelebrateSmallWinsPracticethe “OneScreenRule”CreateNo-PhoneZonesBe Present inConversationsUse DoNotDisturbModeReflectBeforeUnlocking

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