Be Present inConversationsCelebrateSmallWinsTurn OffNon-EssentialNotificationsSet AppTimeLimitsHavePhone-FreeMealsGo onMiniDigitalDetoxesSet aDaily“DigitalSunset”DisableAuto-Playand InfiniteScrollDeleteApps YouDon’t UseCreateNo-PhoneZonesUse the LockScreen forIntentionalRemindersUseGrayscaleModeUse DoNotDisturbModeSchedule“ScrollTime”Use YourPhone toHelp YouDisconnectPractice“PhoneMindfulness”WhenScrollingStart YourDayWithoutYour PhonePracticethe “OneScreenRule”ReflectBeforeUnlockingBatch YourNotificationsUnfollowor MuteToxicContentChargeYour PhoneOutside theBedroomReplaceHabitualChecks withBreathworkTrack YourScreenTimeWeeklyBe Present inConversationsCelebrateSmallWinsTurn OffNon-EssentialNotificationsSet AppTimeLimitsHavePhone-FreeMealsGo onMiniDigitalDetoxesSet aDaily“DigitalSunset”DisableAuto-Playand InfiniteScrollDeleteApps YouDon’t UseCreateNo-PhoneZonesUse the LockScreen forIntentionalRemindersUseGrayscaleModeUse DoNotDisturbModeSchedule“ScrollTime”Use YourPhone toHelp YouDisconnectPractice“PhoneMindfulness”WhenScrollingStart YourDayWithoutYour PhonePracticethe “OneScreenRule”ReflectBeforeUnlockingBatch YourNotificationsUnfollowor MuteToxicContentChargeYour PhoneOutside theBedroomReplaceHabitualChecks withBreathworkTrack YourScreenTimeWeekly

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