7 Days With a Quieter Phone

1. Day 1

   Notice the reach

   Today, just notice each time your hand goes toward your phone without a clear reason. Don't try to stop it. If you like, make a small tally on paper.

2. Day 2

   Wait one minute

   Pick three moments today when you feel the urge to check your phone, and wait one minute first. Afterward, you can pick it up with a clear conscience.

3. Day 3

   Turn off three notifications

   Open your notification settings and turn off three that you don't need. Keep anything that matters for family, safety or work.

4. Day 4

   Move one app

   Take the app that swallows the most of your time and move it off your home screen. It's still there if you want it, just a little further away.

5. Day 5

   A phone-free meal

   Eat one meal today with your phone out of reach. Company is welcome, and so is a window. A screen isn't.

6. Day 6

   A phone bedtime

   Choose a time this evening to stop using your phone, and charge it away from your bed if you can. If it's your alarm, put it across the room.

7. Day 7

   Keep what worked

   Look back on the week and choose the one change that helped most. Keep that one, and let the others go if you'd like.

Tick off each day as you go. Your progress is saved only in this browser. If you miss a day, simply pick up where you left off.