Community worksheet

Losing time while scrolling on your phone

You wrote

I pick up my phone without thinking and before I know it an hour has gone. I know it's not good for me. I feel worse after scrolling, not better. But when I try to stop, I feel restless and bored. It's like I need the distraction even though I know it's making things harder.

It's tricky, isn't it? Reaching for your phone is so automatic that somehow an hour can slip by before you even realise it. And then there's the conflict: wanting a distraction but feeling unsettled afterwards.

01 · Answer any, leave any

Reflective questions

Question 1 of 5

What do you tend to notice first when you realise an hour has slipped away on your phone?

02 · Pick one to try this week

Quick exercises

Track Phone Usage
Spend one day writing down each time you reach for your phone and what you're feeling in that moment. Don't judge, just observe.
Timed Reflection on Phone-free Activities
Spend 5 minutes writing about 3 activities you could do that wouldn't involve your phone. Consider both short and longer actions.
Phone Check Pros & Cons
Make a pros and cons list about picking up your phone whenever you feel restless or bored.

03 · Bring it to your therapist

Your next session

How might you raise this with your therapist?

A line or two is plenty. It stays with this worksheet, so you don't have to find the words on the day.

Your session board is in a free Studio. Save this worksheet there, note and all, and add it when you're ready.

OutSession 2026

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Reflective questions

Quick exercises

Spend one day writing down each time you reach for your phone and what you're feeling in that moment. Don't judge, just observe.

Spend 5 minutes writing about 3 activities you could do that wouldn't involve your phone. Consider both short and longer actions.

Make a pros and cons list about picking up your phone whenever you feel restless or bored.

Your next session