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Joining the movement

1. Decide how you want to challenge yourself for the day, here are a few suggestions for phone use plans:

Presence practice - Don't use your phone when you eat, in the toilet, when talking to others and on your commute.

Limiting Distractions - Turn off all notifications except calls. 

Golden Balance - Write down your own plan on how you want to use the phone long term and try it out for the day.

No Internet - Disable data and Wifi.

Phone Detox - No use of phone the whole day.

2. Sign up for Phone Free Day

3. You will receive one email each week with challenges and inspirational resources

4. Challenge your friends and family to sign up!


5. On Phone Free Day, March 19th, stick with your chosen phone use plan and complete challenges in the fun Phone Free Day bingo and be in to win awesome prizes!

Habits to try

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. 

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.

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

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