Is Your Phone Stealing Your Attention? A Practical Digital Reset

Create useful friction

Try charging the phone outside the bedroom if an alternative alarm is available, placing it across the room during focused work, or logging out of an app that invites endless scrolling. Friction is not punishment. It adds a few seconds between an impulse and an action, giving you a chance to decide what you actually want.

Replace, don’t merely remove

If you usually scroll while drinking coffee, identify something enjoyable to do instead: reading several pages, calling a friend, or sitting quietly. A habit often leaves a gap when it disappears. Replacing that gap with a satisfying alternative improves the chance that the change will last.