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Loosening the Phone Habit
For anyone who picks up their phone without deciding to and puts it down feeling worse. Each day is one small experiment in using the phone on purpose, so your attention comes back to you.
Focus · Habits · Mindfulness · one to-do a day · you choose how many days
The first seven days
- Day 1Count how many times you pick up your phone today, without changing anything yet.
- Day 2Move your most-used app off your home screen.
- Day 3Turn off every notification that is not from a person.
- Day 4Charge your phone outside the bedroom tonight.
- Day 5Leave your phone in another room during one meal today.
- Day 6Delete one app that never leaves you feeling better.
- Day 7Turn your screen to grayscale for the day and notice what changes.
Further into the year
The to-dos keep changing as the year goes on. A few from later in this theme:
- Day 30Look back at your phone habits during this challenge and choose the two changes you want to keep.
- Day 60Keep your phone in your pocket, not in your hand, from the front door to your car or bus stop.
- Day 120Write a postcard or a short letter to someone tonight instead of messaging them.
- Day 240Take a walk at lunch and count the trees, the dogs, or the storefronts instead of your notifications.
- Day 365Give someone your full attention for ten minutes today with your phone in another room, and notice what they say.
How a challenge works
A Theraglee challenge is a theme with one small to-do for every day of a year. You choose how long yours runs, anywhere from a week to the full year, and each day you get the next to-do: something that takes a few minutes and fits inside an ordinary day. Tick it off when it is done. Nothing is scored and nothing is lost if you miss a day; the next to-do is simply waiting when you come back.
Challenges come with a free Theraglee account, which never asks for a card. Your progress stays private to you.