Use YourPhone toHelp YouDisconnectPractice“PhoneMindfulness”WhenScrollingGo onMiniDigitalDetoxesCreateNo-PhoneZonesTurn OffNon-EssentialNotificationsTrack YourScreenTimeWeeklySchedule“ScrollTime”CelebrateSmallWinsBe Present inConversationsStart YourDayWithoutYour PhoneHavePhone-FreeMealsUseGrayscaleModeReflectBeforeUnlockingSet aDaily“DigitalSunset”Set AppTimeLimitsUse the LockScreen forIntentionalRemindersUse DoNotDisturbModePracticethe “OneScreenRule”Batch YourNotificationsUnfollowor MuteToxicContentChargeYour PhoneOutside theBedroomDeleteApps YouDon’t UseReplaceHabitualChecks withBreathworkDisableAuto-Playand InfiniteScrollUse YourPhone toHelp YouDisconnectPractice“PhoneMindfulness”WhenScrollingGo onMiniDigitalDetoxesCreateNo-PhoneZonesTurn OffNon-EssentialNotificationsTrack YourScreenTimeWeeklySchedule“ScrollTime”CelebrateSmallWinsBe Present inConversationsStart YourDayWithoutYour PhoneHavePhone-FreeMealsUseGrayscaleModeReflectBeforeUnlockingSet aDaily“DigitalSunset”Set AppTimeLimitsUse the LockScreen forIntentionalRemindersUse DoNotDisturbModePracticethe “OneScreenRule”Batch YourNotificationsUnfollowor MuteToxicContentChargeYour PhoneOutside theBedroomDeleteApps YouDon’t UseReplaceHabitualChecks withBreathworkDisableAuto-Playand InfiniteScroll

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