CelebrateSmallWinsTurn OffNon-EssentialNotificationsUse the LockScreen forIntentionalRemindersUnfollowor MuteToxicContentReflectBeforeUnlockingTrack YourScreenTimeWeeklyChargeYour PhoneOutside theBedroomUse DoNotDisturbModePractice“PhoneMindfulness”WhenScrollingDeleteApps YouDon’t UseCreateNo-PhoneZonesSchedule“ScrollTime”Set aDaily“DigitalSunset”DisableAuto-Playand InfiniteScrollGo onMiniDigitalDetoxesSet AppTimeLimitsStart YourDayWithoutYour PhoneUse YourPhone toHelp YouDisconnectUseGrayscaleModeReplaceHabitualChecks withBreathworkHavePhone-FreeMealsBatch YourNotificationsBe Present inConversationsPracticethe “OneScreenRule”CelebrateSmallWinsTurn OffNon-EssentialNotificationsUse the LockScreen forIntentionalRemindersUnfollowor MuteToxicContentReflectBeforeUnlockingTrack YourScreenTimeWeeklyChargeYour PhoneOutside theBedroomUse DoNotDisturbModePractice“PhoneMindfulness”WhenScrollingDeleteApps YouDon’t UseCreateNo-PhoneZonesSchedule“ScrollTime”Set aDaily“DigitalSunset”DisableAuto-Playand InfiniteScrollGo onMiniDigitalDetoxesSet AppTimeLimitsStart YourDayWithoutYour PhoneUse YourPhone toHelp YouDisconnectUseGrayscaleModeReplaceHabitualChecks withBreathworkHavePhone-FreeMealsBatch YourNotificationsBe Present inConversationsPracticethe “OneScreenRule”

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