Be Present inConversationsReplaceHabitualChecks withBreathworkTurn OffNon-EssentialNotificationsHavePhone-FreeMealsStart YourDayWithoutYour PhoneSet aDaily“DigitalSunset”Practicethe “OneScreenRule”Use DoNotDisturbModeTrack YourScreenTimeWeeklyPractice“PhoneMindfulness”WhenScrollingCreateNo-PhoneZonesReflectBeforeUnlockingSchedule“ScrollTime”Set AppTimeLimitsDisableAuto-Playand InfiniteScrollCelebrateSmallWinsUse YourPhone toHelp YouDisconnectChargeYour PhoneOutside theBedroomBatch YourNotificationsUse the LockScreen forIntentionalRemindersDeleteApps YouDon’t UseGo onMiniDigitalDetoxesUseGrayscaleModeUnfollowor MuteToxicContentBe Present inConversationsReplaceHabitualChecks withBreathworkTurn OffNon-EssentialNotificationsHavePhone-FreeMealsStart YourDayWithoutYour PhoneSet aDaily“DigitalSunset”Practicethe “OneScreenRule”Use DoNotDisturbModeTrack YourScreenTimeWeeklyPractice“PhoneMindfulness”WhenScrollingCreateNo-PhoneZonesReflectBeforeUnlockingSchedule“ScrollTime”Set AppTimeLimitsDisableAuto-Playand InfiniteScrollCelebrateSmallWinsUse YourPhone toHelp YouDisconnectChargeYour PhoneOutside theBedroomBatch YourNotificationsUse the LockScreen forIntentionalRemindersDeleteApps YouDon’t UseGo onMiniDigitalDetoxesUseGrayscaleModeUnfollowor MuteToxicContent

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