Turn OffNon-EssentialNotificationsSchedule“ScrollTime”Go onMiniDigitalDetoxesReplaceHabitualChecks withBreathworkStart YourDayWithoutYour PhoneUse YourPhone toHelp YouDisconnectChargeYour PhoneOutside theBedroomUnfollowor MuteToxicContentUse DoNotDisturbModeSet aDaily“DigitalSunset”ReflectBeforeUnlockingUse the LockScreen forIntentionalRemindersDeleteApps YouDon’t UseDisableAuto-Playand InfiniteScrollUseGrayscaleModeBatch YourNotificationsPractice“PhoneMindfulness”WhenScrollingCelebrateSmallWinsCreateNo-PhoneZonesTrack YourScreenTimeWeeklyPracticethe “OneScreenRule”HavePhone-FreeMealsSet AppTimeLimitsBe Present inConversationsTurn OffNon-EssentialNotificationsSchedule“ScrollTime”Go onMiniDigitalDetoxesReplaceHabitualChecks withBreathworkStart YourDayWithoutYour PhoneUse YourPhone toHelp YouDisconnectChargeYour PhoneOutside theBedroomUnfollowor MuteToxicContentUse DoNotDisturbModeSet aDaily“DigitalSunset”ReflectBeforeUnlockingUse the LockScreen forIntentionalRemindersDeleteApps YouDon’t UseDisableAuto-Playand InfiniteScrollUseGrayscaleModeBatch YourNotificationsPractice“PhoneMindfulness”WhenScrollingCelebrateSmallWinsCreateNo-PhoneZonesTrack YourScreenTimeWeeklyPracticethe “OneScreenRule”HavePhone-FreeMealsSet AppTimeLimitsBe Present inConversations

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