Instead of spending time on your phone, fill your day with alternative activities, like sports, hobbies, or learning something new.

Crowd out

If you are spending too much time on your phone, crowd out that time with a list of other activities, such as play, a sport, or building a skill.

Remember, you always have the power to "change the channel" when you catch yourself in unproductive activities, just like switching off a TV program you don't enjoy.

Golf channel

One time I paused on a cable golf channel and watched it for 10 minutes, even though I don't enjoy golf at all. It was as if I forgot I had control and I could change the channel. Remember, you can change the channel when you criticize yourself.

When you catch yourself doom-scrolling, gently say: “I choose to close this loop.” Lock your phone. Take one breath.

Close the Loop

When you catch yourself scrolling without intention, say I choose to close this loop. Lock your phone and take one breath.

Before opening that notification, wait three seconds. Ask: “Is this urgent or just noise?

Crowd out

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