Losing time while scrolling on your phone

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.