Create a custom lock screen

I made a custom lock screen with a list of non-phone things that are important to me. When I pick up my phone, I take a minute to reflect on whether I’d rather be doing one of those other things. When I feel like my phone time is getting out of hand, I step it up one notch: I must do one of the things on my list for five minutes before phone time. Often I get absorbed and don’t go back to the phone at all.

Two key moves here:

• Reframe from what you don’t want to what you DO want

• Add a tiny bit of friction at the point where you make a choice