Habits to try
I want a bit of a change
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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.
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Start measuring your screen time with any of the many apps
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Keep your phone in a bag on your way to work
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Don’t take your phone with you into the bathroom or toilet.
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Keep the phone out of sight for conversations, meetings or meals.
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At home, have a phone place where you always keep it, instead of carrying it around with you.
I really want to change
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If you need to use the phone when with someone else, ask "Is it okay if I check my phone quickly?"
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Turn off banner-style/pop-up/sound notifications off apps
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Delete all social media apps from your phone; check these only from a desktop computer.
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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)
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Go out to a lunch, dinner or to an event/gym session and leave your phone behind.
Transform me!
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Use do not disturb mode as default (you can select which calls that go through)
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Delete any social media account you feel is not giving you value and happiness
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Set off dedicated screen time where you are allowed and supposed to use your phone.
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Have a full day without the phone
Things to try when your arm is reaching for the phone
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Take 3 deep breaths and ask yourself "Do I actually want to use the phone?"
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Say "what has been the highlight of your day?" do the person closest to you
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Do 10 jumping jacks
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Call a friend/family member you haven't spoken to for long
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Drink a large glass of water
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Go to a window and look outside
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Finish a task at home you've been procrastinating
Look Up
‘Look Up’ is a lesson taught to us through a love story, in a world where we continue to find ways to make it easier for us to connect with one another, but always results in us spending more time alone.
Written, Performed & Directed by Gary Turk.
Featuring Louise Ludlam & Stuart Darnley.
Original score by New Desert Blues.
Sound engineering by Daniel Cobb.
Filmed and edited by Gary Turk.
I Forgot My Phone
What does the world look like for someone without a phone in their hands? It can be pretty isolating and lonely..
Written by Charlene deGuzman
Directed by Miles Crawford
Starring Charlene deGuzman