I want a bit of a change

• Leave your phone outside the bedroom over night. Get an alarm clock or turn the alarm sound up to max so you're sure to wake up.

• Start measuring your screen time with any of the many apps

• Keep your phone in a bag on your way to work 

• Don’t take your phone with you into the bathroom or toilet.

• Keep the phone out of sight for conversations, meetings or meals.

• At home, have a phone place where you always keep it, instead of carrying it around with you. 

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I really want to change

• If you need to use the phone when with someone else, ask "Is it okay if I check my phone quickly?"

• Turn off banner-style/pop-up/sound notifications off apps

• Delete all social media apps from your phone; check these only from a desktop computer.

• Take work email off your phone. If needed, notify others in advance and include a message in your signature, e.g. "If you email outside of my working hours I will respond as soon as possible tomorrow, for any urgent matters call me". (you will be surprised how few calls you'll get)

• Go out to a lunch, dinner or to an event/gym session and leave your phone behind.

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Transform me!

• Use do not disturb mode as default (you can select which calls that go through)

• Delete any social media account you feel is not giving you value and happiness

• Set off dedicated screen time where you are allowed and supposed to use your phone. 

• Have a full day without the phone