Turn OffNon-EssentialNotificationsCreateNo-PhoneZonesUnfollowor MuteToxicContentUseGrayscaleModeChargeYour PhoneOutside theBedroomSet AppTimeLimitsSchedule“ScrollTime”Practicethe “OneScreenRule”Be Present inConversationsTrack YourScreenTimeWeeklyDeleteApps YouDon’t UseUse YourPhone toHelp YouDisconnectDisableAuto-Playand InfiniteScrollUse DoNotDisturbModeUse the LockScreen forIntentionalRemindersReflectBeforeUnlockingPractice“PhoneMindfulness”WhenScrollingCelebrateSmallWinsReplaceHabitualChecks withBreathworkBatch YourNotificationsSet aDaily“DigitalSunset”Go onMiniDigitalDetoxesHavePhone-FreeMealsStart YourDayWithoutYour PhoneTurn OffNon-EssentialNotificationsCreateNo-PhoneZonesUnfollowor MuteToxicContentUseGrayscaleModeChargeYour PhoneOutside theBedroomSet AppTimeLimitsSchedule“ScrollTime”Practicethe “OneScreenRule”Be Present inConversationsTrack YourScreenTimeWeeklyDeleteApps YouDon’t UseUse YourPhone toHelp YouDisconnectDisableAuto-Playand InfiniteScrollUse DoNotDisturbModeUse the LockScreen forIntentionalRemindersReflectBeforeUnlockingPractice“PhoneMindfulness”WhenScrollingCelebrateSmallWinsReplaceHabitualChecks withBreathworkBatch YourNotificationsSet aDaily“DigitalSunset”Go onMiniDigitalDetoxesHavePhone-FreeMealsStart YourDayWithoutYour Phone

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