Set AppTimeLimitsUnfollowor MuteToxicContentDeleteApps YouDon’t UseUse YourPhone toHelp YouDisconnectUse the LockScreen forIntentionalRemindersDisableAuto-Playand InfiniteScrollPractice“PhoneMindfulness”WhenScrollingCelebrateSmallWinsGo onMiniDigitalDetoxesHavePhone-FreeMealsReplaceHabitualChecks withBreathworkCreateNo-PhoneZonesTrack YourScreenTimeWeeklyUseGrayscaleModeChargeYour PhoneOutside theBedroomStart YourDayWithoutYour PhoneUse DoNotDisturbModeTurn OffNon-EssentialNotificationsBatch YourNotificationsSet aDaily“DigitalSunset”Practicethe “OneScreenRule”Schedule“ScrollTime”Be Present inConversationsReflectBeforeUnlockingSet AppTimeLimitsUnfollowor MuteToxicContentDeleteApps YouDon’t UseUse YourPhone toHelp YouDisconnectUse the LockScreen forIntentionalRemindersDisableAuto-Playand InfiniteScrollPractice“PhoneMindfulness”WhenScrollingCelebrateSmallWinsGo onMiniDigitalDetoxesHavePhone-FreeMealsReplaceHabitualChecks withBreathworkCreateNo-PhoneZonesTrack YourScreenTimeWeeklyUseGrayscaleModeChargeYour PhoneOutside theBedroomStart YourDayWithoutYour PhoneUse DoNotDisturbModeTurn OffNon-EssentialNotificationsBatch YourNotificationsSet aDaily“DigitalSunset”Practicethe “OneScreenRule”Schedule“ScrollTime”Be Present inConversationsReflectBeforeUnlocking

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