(All photos credit: Freepik)
Pause and look around, name five things you can see around you, notice the colours and noise around you, it will help you bring back to reality.
Instead of picking up the phone immediately, set a 15-minute delay timer and engage in something else during that, it will fade away the urge to get back to your phone.
Get up and drink a glass of water, mindfully. The movement and refreshment act as a gentle reset, it will break the automatic habit of reaching for your device.
Ask yourself a question, are you bored, anxious, lonely, or procrastinating? Naming the feeling will help you understand your behavior and respond more intentionally.
Find a healthy alternative to checking your phone, like doodling, gyming, or reading a page from a book, anything you like which will distract you from touching your phone.
Set the times to your apps, turn off push notification and limit your accessibility. The harder it is to access, the less likely you are to check it out of reflex.
Have at least one place at your home where you are not allowed to use your phone like when you are on your bed or a dining table, this will help reinforce intentional phone use.
Take a notebook and start writing, anything that comes to your mind and all your feelings, Journaling can help release what’s on your mind and reduce the emotional triggers that push you toward your phone