1. Go on a Digital Cleanse
→ Delete the Apps that are rarely used →
→ Move off of the home screen Apps that are important but distracting
→ Logged out of + turned notifications off
Set up your digital environment for success.
2. Implement a Phone-Free Day
Reports show that 90% of young adults feel a “phantom vibration syndrome.” Lock away your phone once a week:
→ Better sleep + rest
→ Train yourself to be comfortable in peace
→ Break the constant craving for notifications
3. Adjust Your Native Phone Settings
Everything on your phone is meant to keep you engaged. Learn to reprogram it to keep you away:
→ Reduce all notifications
→ Set Time Limits on every distracting app
→ Turn on “grayscale” settings to remove vibrant colors
4. Build Physical Boundaries
Reshape your physical location to remove touchpoints with your phone:
→ Don’t use your phone as an alarm clock
→ Charge your phone on the kitchen counter
→ Keep it in a far kitchen drawer when working at your desk
5. Practice Usage with Intention
For 1 week, every time you use your phone, you must:
→ Write out your intention in a notebook
→ Pick up your phone, accomplish the task, and set it down
Your efficiency will skyrocket.
