Understand that your ability to pay attention is much more limited than you think, meaning you’re often blind to things right in front of you if not actively focused. This awareness helps combat the illusion that we see everything we look at.
Recognize that your attention and time are finite and irreplaceable, making them more valuable than money. Be very careful and intentional about how, where, and when you spend these precious resources.
Consciously allocate your limited attention to positive aspects of life, like a blue sky, a partner’s smile, or the warmth of a coffee cup. Actively noticing these small joys significantly impacts your well-being and happiness.
Be aware that the simple presence of your phone, even if unused and face down, can significantly reduce enjoyment and social connection by increasing distraction. This effect happens because phones subtly pull your attention away from the present moment.
Actively reduce your phone use during social interactions, such as meals with friends or family outings. This practice fosters greater enjoyment, deeper social connection, and prevents missing opportunities for interaction.
Develop a mindful attitude towards your phone by paying attention to how it makes you feel before, during, and after use. This self-awareness helps you understand your motivations and makes changing habits easier.
When you pick up your phone, ask yourself “What For?” (your purpose), “Why Now?” (the emotional or situational trigger), and “What Else?” (alternative activities you’d rather do). This framework helps you make conscious choices about your phone use.
Make your phone less tempting by turning the display to grayscale and deleting apps you feel compulsively drawn to, especially those that leave you feeling “gross afterwards.” This reduces the addictive pull of the device.
Configure your phone’s home screen to display only “tools” (useful apps) and remove “temptations” (addictive apps). Approach this as an experiment, knowing you can always adjust settings or reinstall apps later.
Turn off all unnecessary notifications on your phone to prevent constant interruptions and regain control over your attention. This helps you stay focused on your current activity without external pulls.
Commit to a personal experiment for at least 30 days, focusing on changing your relationship with your phone, such as deleting problematic apps or practicing mindful use. This dedicated effort helps retrain your “muscle of attention.”
Reflect on activities you enjoyed as a child or new skills you wish to learn but feel you lack time for. By freeing up attention previously wasted on your phone, you can commit to these personal goals and enrich your life.