CelebrateSmallWinsTrack YourScreenTimeWeeklySet aDaily“DigitalSunset”Schedule“ScrollTime”UseGrayscaleModeSet AppTimeLimitsUse DoNotDisturbModeDeleteApps YouDon’t UseChargeYour PhoneOutside theBedroomReplaceHabitualChecks withBreathworkBe Present inConversationsUse YourPhone toHelp YouDisconnectReflectBeforeUnlockingUse the LockScreen forIntentionalRemindersStart YourDayWithoutYour PhonePracticethe “OneScreenRule”Batch YourNotificationsDisableAuto-Playand InfiniteScrollHavePhone-FreeMealsUnfollowor MuteToxicContentTurn OffNon-EssentialNotificationsPractice“PhoneMindfulness”WhenScrollingCreateNo-PhoneZonesGo onMiniDigitalDetoxesCelebrateSmallWinsTrack YourScreenTimeWeeklySet aDaily“DigitalSunset”Schedule“ScrollTime”UseGrayscaleModeSet AppTimeLimitsUse DoNotDisturbModeDeleteApps YouDon’t UseChargeYour PhoneOutside theBedroomReplaceHabitualChecks withBreathworkBe Present inConversationsUse YourPhone toHelp YouDisconnectReflectBeforeUnlockingUse the LockScreen forIntentionalRemindersStart YourDayWithoutYour PhonePracticethe “OneScreenRule”Batch YourNotificationsDisableAuto-Playand InfiniteScrollHavePhone-FreeMealsUnfollowor MuteToxicContentTurn OffNon-EssentialNotificationsPractice“PhoneMindfulness”WhenScrollingCreateNo-PhoneZonesGo onMiniDigitalDetoxes

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